A while ago, I went through the most difficult months of my life. Parts of my family passed away, a five-year relationship ended, and a whole new chapter of my life started, which I had great difficulties with. In short, I was in a major personal crisis.
This led to a whole series of negative states that I went through one after the other. I wandered around aimlessly for a while, feeling lost and unsure of what to do with myself. I figured if I would just set any goal the pain would vanish so I did exactly that and focused 100% of my time on it. So, I threw myself into work and got going. From morning till night, I worked solely on this project and tried to concentrate all my thoughts on it.
This helped a lot for a while, as I made significant progress and enjoyed the work. However, the negative feelings never completely went away. On the contrary, they resurfaced after some time and occupied my mind constantly. To avoid confronting what was hurting me so much, I tried to engage in more distractions. It was a constant cycle of trying to keep my mind occupied.
When I didn’t notice any improvement after a few weeks, I decided to try a different approach. I chose to face the pain and fear head-on in an attempt to let go of them. That’s when I started practicing meditation. Initially, I didn’t observe any improvement, and I was on the verge of giving up and trying another method. But then I slowly started feeling happier again.
Gradually, my perspective on the pain changed, and I learned to accept it as well as to let it go. I rediscovered joy in my life. Of course, thoughts of those dark times still arose, but my attitude towards them had transformed. I became more aware of them at an early stage, and they no longer had the same power over me.
I continued with meditation, and over time, I noticed remarkable changes in various aspects of my life. I approached life with more mindfulness, not just in terms of my thoughts, but also in experiencing life itself. I became calmer and more relaxed, which made difficult situations seem easier to handle. This positive transformation extended to almost all areas of my life.
Additionally, my ability to concentrate on a single task for extended periods improved. I realized how many people struggle with this ability and how they constantly seek more significant distractions to feel anything at all. I also became more aware of the prevalent mental health issues many individuals face, prompting me to write about it.
However, it’s essential to note: Meditation is not a substitute for therapy with a trained professional. If you are experiencing severe problems, seek help from a qualified therapist.
Let’s begin!
You should sit in meditation for 20 minutes a day. Unless you’re too busy, then you should sit for an hour.
What is meditation?
What is meditation, anyway? Firstly, it’s a collective term for a series of mental exercises. These exercises have specific goals that vary from one practice to another. The aim is to achieve these goals through focused thoughts. Meditation can involve calming the mind, improving concentration, and may also serve cultural, religious, spiritual, or health purposes.
Most forms of meditation are performed in a comfortable sitting or lying position and require a specific focus. This focus can vary, such as the breath or a particular mantra, but all meditation techniques involve concentrating on a specific object.
Passive Meditation Forms
In passive forms of meditation, one practices meditation without movement. These forms are typically performed while sitting or lying down.
One form is mantra meditation, which involves concentrating on an object that can take various forms. Often, it is a repeated sentence, sound, or thought, aiming to internalize it and prevent other thoughts from emerging. The effects of this meditation technique vary depending on the chosen mantra.
The next form, commonly known as silent meditation, is what most people envision when they hear the word “meditation.” Its purpose is to quiet the mind, merging with the resulting silence to find peace and relaxation.
Breathing meditation is the most beginner-friendly meditation technique. It involves concentrating on one aspect of breathing, such as the sensation in the nose or the rising and falling of the chest. This form of meditation enhances concentration and is, in my opinion, the most important practice in our fast-paced modern world.
Zen meditation consists of three primary exercises: Zazen, a form of sitting meditation; Kinhin, a walking meditation; and repeating Buddhist sutras several times. The goal is not to achieve anything specific but to cultivate calmness and mindfulness in the present moment.
Another passive meditation form is the Metta Meditation, which originates from Buddhism. It is performed while sitting and involves cultivating compassion for oneself and all living beings. Practitioners often report that it improves their relationships with others.
A well-known meditation technique is Vipassana meditation, also derived from Buddhism. Today, it is practiced without religious or spiritual context. Vipassana meditation focuses on self-observation and gradual change, aiming to overcome worries and lead a happier life. It represents the highest form of self-reflection.
Active Meditation Forms
Active meditation, as the name suggests, involves movement. Some individuals find it easier to concentrate on the mental exercises when their body is engaged. During active meditations, a sense of unity between body and mind can be experienced.
One example is walking meditation, where practitioners focus on the physical sensations of walking. The goal is to disconnect from the stream of daily thoughts and achieve a state of calmness.
Another form is Qi Gong meditation, a Chinese practice characterized by flowing movements. It aims to facilitate the free flow of life energy, known as Qi, throughout the body, promoting overall health.
Perhaps the most well-known active meditation is yoga. Although many people associate it primarily with physical postures, yoga incorporates breathing and meditation exercises extensively. The practice helps develop a better understanding of the body and calms the mind.
Obvioulsy, there are other passive and active meditation forms, but this overview should provide a good starting point.
Personally, I have experimented with various meditation forms and found the most significant and rapid effects through breathing meditations. It is during these practices that I noticed improvements in my ability to focus and maintain attention in everyday life.
For my breathing meditation, I start by alternating between closing one nostril at a time and focusing on the breath flowing through the other nostril. After a few breaths, I shift my attention solely to the sensation of the breath flowing in and out for a few minutes. Sometimes, I conclude the meditation with silent meditation.
Benefits
Meditation offers numerous advantages. The ones that have been studied the most include:
- Reduction of headaches: A pilot study found that mindfulness-based cognitive therapy, a form of meditation, can alleviate the effects of headaches.
- Stress reduction: Meditation is known to lower stress levels and promote relaxation.
- Improved concentration: Regular meditation practice can enhance concentration and attention span.
- Enhanced emotional well-being: Meditation helps regulate emotions and improves overall emotional well-being.
- Reduction of anxiety and depression: Meditation has been proven to alleviate symptoms of anxiety and depression.
- Better sleep: Meditation can enhance sleep quality and alleviate insomnia.
- And much more.
I believe meditation is one of the most important habits in our modern world. Our society is not only physically unwell but also mentally unwell, yet mental health often receives insufficient attention. Taking time to disconnect from the frantic pace of life and let go of everything has worked wonders for me. Therefore, I strongly recommend that everyone give meditation a sincere try, even if it’s only for 10 minutes a day…
Hope I could help. If you enjoyed the article or if you have any questions or comments please let me know down below.
Nick
