Often when we think of meditation we image people sitting cross legged and stopping their mind. What if I told you that the mind never stops it slow down but thoughts and mind chatter are always there. It about learning to allow the thought not to take over the mind. You also don't need to sit cross legged with perfect posture you can lay down instead.
Meditation comes in many different formats from guided, music, frequency, Yoga nidra, open eye meditation, chanting and silence meditation.
Meditation is about being in the present in the moment, it about shutting out the world and just be. It about focusing the mind on one thing to help it slow down such as your breathing, the guided voice, mantra or sound.
On a science level it when the brain waves change to theta brain waves.
Benefits of meditation include
Reducing anxiety and depression
Reducing High blood pressure
Helping with Sleep problems
Even 10 mins a day can be beneficial and can be done before bed
Lets look at the different forms of meditation
A great one for beginners or if your wanting to shift a certain type of energy. You may want to cut cords with unwanted energy or bring in more abundance into your life. Finding a voice you enjoy listening to is important and it also helps you focus on the voice to slow the thoughts. If the thoughts appear come back to the voice or the breath.
Deeply relaxing cross between guided meditation and yoga goes for 20-30min but you will be lucky if you last 10 mins before being deep asleep. This form of meditation is used for those people who have trouble getting to sleep. The reason it does this is because it brings you into a conscious awareness sleep. The slight difference with normal meditation and Yoga nidra is the state in which your brain waves travel. With yoga nidra the brain waves go into the delta ( deep healing sleep state).
In this deeper state of sleep the pineal gland is then able to release the Hormone Melatonin.
Melatonin is a powerful antioxidant. It can also help manage immune function, blood pressure, cortisol levels and induce restful sleep.
Music or frequency music
Another way to experience meditation is by putting on some gentle music or frequency sound, closing your eyes and focusing on the breath.
Open eye meditation
Often used in monasteries and could be considered mindfulness as one is detaching the mind and being present.
You focus your eye on one spot might be a picture or a dot on the wall while seated. This practice is often done seated. Without sound or other tools. In a place where you cant be distracted.
You may find this practice can be done in nature as well. On the beach while looking out to the waves.
In other way, you can meditate just by being aware or being conscious of your doing, surroundings, thoughts, emotions, or anything that comes under your attention in the present moment
A mantra is a syllable, word, or phrase that is repeated during meditation. Mantras can be spoken, chanted, whispered, or repeated in the mind.
For some, it serves as a kind of mental protection against unwelcome distractions or emotions, as when battling sleeplessness or coping with fears associated with travel. For others, mantra meditation serves a deeper spiritual purpose
Can also include Mala beads as a form of chanting. Chant are often done in sand-script
This form of meditation is done seated or laying down.
Done closed eyed or open eyed and sitting in silence, with no distractions and no music just focusing on the breath.
My recommendation as a beginner is to try open eye, Yoga nidra or guided meditation first.