World Meditation Day: Meditation 101

World Meditation Day: Meditation 101

In May 2020, Google released data showing how “meditation” peaked as a Google search term. Understandably so, the entire world was barely two months removed from the official declaration of the coronavirus pandemic. People were desperate to try anything, so as not to turn insane due to the enforced lockdowns. Everyone was looking for solutions on how to take care of their own physical, spiritual, emotional and mental health.

On World Meditation Day (May 21), we explore how this practice has evolved through the years, how it benefits the body, and some tips on how to get the best out of it.

What is meditation

According to Merriam-Webster, meditation is defined as the act “to engage in mental exercise (such as concentration on one’s breathing or repetition of a mantra) for the purpose of reaching a heightened level of spiritual awareness.”

In a fast-paced society fuelled by hyper-connectivity, it makes a lot of sense how meditation is trending over the years.

While the act of prayer and meditation can closely be related, it is not the same. Prayer and reflection are often associated with one’s religious or spiritual beliefs and practices. Meditation, on the other hand, is a secular practice that aims to quiet the mind, reduce stress, and enhance overall well-being.

Meditation benefits

The benefits of regular meditation practice are numerous. Studies have shown that it can reduce stress, anxiety, and depression, as well as improve concentration, sleep, and overall mood. Meditation has also been found to lower blood pressure, boost the immune system, and increase feelings of compassion and empathy towards oneself and others.

Meditation tips

While there is no written rule for how long one should meditate, 10 minutes a day should be ideal. Here are three tips to help one get started:

Be away from the noise. It is important that your mind, body, heart and soul recognize that they are alone and away from distraction. Make sure you are comfortable. Be in a place with no distractions: No family, no friends, no technology. Disconnect to connect with yourself.

Focus on your breathing. Breathing is something we do every day, and in fact, is something most of us take for granted because it comes so naturally. When people meditate and focus on their breathing, it can be akin to being grateful to be alive. Close your eyes and focus on your breathing. Take deep breaths and don’t think about anything else except the air that enters your body through your nose, and exits through your mouth.

Key in on patience and consistency. Sometimes, it is natural for your mind to wander while meditating. Are you thinking about deadlines? Are you planning your weekend itinerary? Don’t think. Just breathe. This takes practice. Don’t worry if you don’t get it right away. In fact, that’s the whole point about meditation — don’t worry. When you meditate regularly, you will get used to tuning out the unimportant and focusing on yourself and your holistic betterment.

Happy meditating!

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