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Meditation has various benefits, including stress reduction and improved concentration. It can be practiced in different ways and integrated into any spiritual or religious practice. A quiet and calm space is ideal, and a focal point can help prevent distractions. Establishing a regular meditation practice can be helpful, and attending group sessions is an option for those who are not comfortable practicing alone.
Many people around the world meditate for a variety of reasons, ranging from religious practice to a stress management technique. There are several ways to meditate, and finding the method that works most effectively can have numerous benefits. People who practice meditation regularly tend to be less stressed and may have better ability to concentrate, along with a more balanced and relaxed state of mind. Meditation can also be integrated into any spiritual or religious practice, from Wicca to Christianity.
The goal of meditation is to achieve a state of deep relaxation and stillness that calms and focuses the mind. People may meditate for as little as five minutes in a session, especially in the beginning when the practice can feel strange and forced. Meditating in the morning can be a good way to start the day, but people can choose to meditate at any time that is convenient for them, and it is certainly permissible to meditate several times a day.
A space used for meditation should be quiet and calm, with few distractions, and can be indoors or outdoors. Meditating in silence is preferable for some people, but others like playing low music or random sounds, such as recordings of falling water. Meditation can be done in a chair or on the floor, and either way, the back should be kept straight. No special pose is required, although some people feel more comfortable bending their legs. The cushions can be used for support if sitting is uncomfortable.
Ideally, the eyes should be kept half open during meditation and not focused on anything in particular. Some people find this too distracting and may prefer to close their eyes or use a candle, icon or figurine as a focal point during a meditation session. To meditate, one should take slow, deep breaths as the mind settles down. It may take a few minutes for the mind to stop racing from one thing to another, but eventually a sense of calm and relaxation should set in.
Some people find that their brain goes into overdrive during meditation, because it’s an unfamiliar activity, and the mind seizes the rest period as an opportunity to delve into a wide variety of topics, from what to eat for lunch to how to pay mutual. It can be helpful to have a focal point to prevent this from happening. Some people focus on their breath or repeat a mantra while meditating. Others do guided meditation, imagining a place and focusing on creating the details of that place in their mind so that it feels like they are there.
Dedicating a specific time each day to meditation can be helpful. This time shouldn’t be too close to mealtimes, as meditating on a full stomach is difficult and meditating while hungry can be distracting. For people with pets, children, and other roommates, it’s important to reinforce the idea that meditation time is private time to prevent distractions.
People who are not comfortable establishing their own meditation practice can attend seminars and group sessions. Many communities offer meditation classes for individuals just starting out, and these sessions may be led by members of the religious community or organized along secular lines. Individuals who are concerned that meditation might conflict with their religious beliefs are encouraged to talk to their religious leaders to find a meditation practice that works for them.
