To feel the wonders & touch your higher self, take out just 20-25 minutes anytime daily- for the divine technique of MEDITATION, Sadhna, Dhyan-yoga etc It will lead you to self empowerment, peace, tranquility and happy mind.
Meditation is a practice in which an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.
Meditation is the process of training your mind to focus and redirect your thoughts. The popularity of meditation is increasing as more people discover its many health benefits. In view of its multiple benefits meditation is advocated for all individuals in order to increase awareness of self and of surroundings.
Daily meditation can help perform better at work, and life. Research has established that meditation helps increase the focus and attention and improves your ability to multi-task. Meditation helps clear our minds and focus on the present moment – which gives you a huge productivity boost.
Meditation may help you sleep better. As a relaxation technique, it can quiet the mind and body while enhancing inner peace. When done before bedtime, meditation may help reduce insomnia and sleep troubles by promoting overall calmness.
Only 8 weeks of daily meditation can decrease negative mood and anxiety and improve attention, working memory, and recognition memory in non-experienced meditators. These findings come from a recent study published in Behavioural Brain Research.
Meditation may also certainly and significantly reduce stress, anxiety, depression and painas well as enhance peace, perception, self-concept, and well-being.
Through meditation, you are essentially deactivating your sympathetic nervous system and turning on the parasympathetic branch. Initial studies have found that over time this practice can help reduce pain, depression, stress and anxiety.
What to do before meditation
What is the most important thing to do while meditating?
On your inhale, focus on breathing in positive emotions like love, gratitude, compassion and inspiration. On your exhale, focus on expelling negative emotions from your body such as stress, anger or resentment.
Morning is often considered to be the best time to meditate, since the mind is quiet and fresh. Most of us are also less likely to doze off in the early hours. People who practice every day appreciate morning meditation since it sets a calm and productive tone before the day's activities and distractions begin.
Avoid eating and drinking highly caffeinated foods that make the body and mind jittery. You'll also want to avoid eating heavy animal products. Steak and meditation intuitively don't make sense together, do they? And don't eat pastries or other sweets before meditation.
Which meditation is good for brain?
Studies have found that both mindfulness meditation and Transcendental Meditation help you make better decisions by improving the functioning of your brain's decision-making centers.
Focused and open methods of meditation:
In the West, meditation techniques have often been classified in two broad categories, which in actual practice are often combined: focused (or concentrative) meditation and open monitoring (or mindfulness) meditation:
Direction of mental attention...
A practitioner can focus
Focused methods include paying attention to the breath, to an idea or feeling (such as met? (loving-kindness)), to a mantra (such as in transcendental meditation), and single point meditation.
Open monitoring methods include mindfulness and other awareness states.
Other possible typologies:
Another typology divides meditation approaches into concentrative, generative, receptive and reflective practices:
The US National Center for Complementary and Integrative Health states that "Meditation is a mind and body practice that has a long history of use for increasing calmness and physical relaxation, improving psychological balance, coping with illness, and enhancing overall health and well-being."
A 2014 review found that practice of mindfulness meditation for two to six months by people undergoing long term psychiatric or medical therapy could produce small improvements in anxiety, pain, or depression.
In 2017, the American Heart Association issued a scientific statement that meditation may be a reasonable adjunct practice to help reduce the risk of cardiovascular diseases, with the qualification that meditation needs to be better defined in higher-quality clinical research of these disorders.
Recent findings have also found evidence of meditation effecting migraines in adults. Mindfulness meditation may allow for a decrease in migraine episodes, and a drop in migraine medication usage.
Low-quality evidence also indicates that meditation may help with irritable bowel syndrome, insomnia, cognitive decline in the elderly, and post-traumatic stress disorder.Researchers have found that participating in mindfulness meditation can aid insomnia patients by improving sleep quality and total wake time. Mindfulness meditation is not a treatment for insomnia patients, but it can provide support in addition to their treatment options.
Meditation lowers heart rate, oxygen consumption, breathing frequency, stress hormones, lactate levels, and sympathetic nervous system activity (associated with the fight-or-flight response), along with a modest decline in blood pressure. However, those who have meditated for two or three years were found to already have low blood pressure.
During meditation, the oxygen consumption decrease averages 10 to 20 percent over the first three minutes. During sleep for example, oxygen consumption decreases around 8 percent over four or five hours. For meditators who have practiced for years, breath rate can drop to three or four breaths per minute and brain waves slow from alpha waves seen in normal relaxation to much slower delta and theta waves.
