Meditation refers to a state where your body and mind are consciously relaxed and focused. Practitioners of this art report increased awareness, focus, and concentration, as well as a more positive outlook in life.
Meditation is most commonly associated with monks, mystics, and other spiritual disciplines. However, you don’t have to be a monk or mystic to enjoy its benefits. And you don’t even have to be in a special place to practice it. You could even try it in your own living room!
Although there are many different approaches to meditation, the fundamental principles remain the same. The most important among these principles is that of removing obstructive, negative, and wandering thoughts and fantasies, and calming the mind with a deep sense of focus. This clears the mind of debris and prepares it for a higher quality of the activity.
The negative thoughts you have – those of noisy neighbors, bossy officemates, that parking ticket you got, and unwanted spam– are said to contribute to the ‘polluting’ of the mind, and shutting them out is allows for the ‘cleansing’ of the mind so that it may focus on deeper, more meaningful thoughts.
Some practitioners even shut out all sensory input – no sights, no sounds, and nothing to touch – and try to detach themselves from the commotion around them. You may now focus on a deep, profound thought if this is your goal. It may seem deafening at first since we are all too accustomed to constantly hearing and seeing things, but as you continue this exercise you will find yourself becoming more aware of everything around you.
If you find the meditating positions you see on television threatening – those with impossibly arched backs, and painful-looking contortions – you need not worry. The principle here is to be in a comfortable position conducive to concentration. This may be while sitting cross-legged, standing, lying down, and even walking.
If the position allows you to relax and focus, then that would be a good starting point. While sitting or standing, the back should be straight, but not tense or tight. In other positions, the only no-no is slouching and falling asleep.
Loose, comfortable clothes help a lot in the process since tight-fitting clothes have a tendency to choke you up and make you feel tense.
The place you perform meditation should have a soothing atmosphere. It may be in your living room, or bedroom, or any place that you feel comfortable in. You might want an exercise mat if you plan to take on the more challenging positions (if you feel more focused doing so, and if the contortionist in you is screaming for release). You may want to have the place arranged so that it is soothing to your senses.
An amazing addition will be an Aromatherapy blend to complete the sensory calming experience, imagine diffusing the below blend while meditating, just imagine the scent and the colors of all the beautiful plants
Orange, green, purple, and pink.
Zen Blend – Diffuser Blend
*Grapefruit oil Citrus paradisi – Uplifting and Reviving 7 drops
*Sweet Orange Oil – Citrus sinensis – Antidepressant 7 drops
*Juniper Berry oil – Juniperus communis L. – Great will fatigue 4 drops
*Sweet Basil – Ocimum basilicum – Great for clarity 4 drops
*Clary Sage – Salvia sclarea- Calms the mind and has a euphoric effect. 5 drops
*Laurel Leaf – Laurus nobilis L – Nerve Tonic and excellent for clearing memory 3 drops
Silence helps most people relax and meditate, so you may want a quiet, isolated area far from the ringing of the phone or the humming of the washing machine. Pleasing scents also help in that regard, so stocking up on aromatic candles isn’t such a bad idea either.
The monks you see on television making those monotonous sounds are actually performing their mantras. This, in simple terms, is a short creed, a simple sound which, for these practitioners, holds a mystic value.
You do not need to perform such; however, it would pay to note that focusing on repeated actions such as breathing and humming helps the practitioner enter a higher state of consciousness.
The principle here is the focus. You could also try focusing on a certain object or thought, or even, while keeping your eyes open, focus on a single sight.
One sample routine would be – while in a meditative state – silently name every part of your body and focus your consciousness on that part. While doing this you should be aware of any tension on any part of your body. Mentally visualize releasing this tension. It works wonders.
In all, meditation is a relatively risk-free practice and its benefits are well worth the effort (or non-effort – remember we’re relaxing).
Studies have shown that meditation does bring about beneficial physiological effects to the body. And there has been a growing consensus in the medical community to further study the effects of such. So in the near future, who knows, that mystical, esoteric thing we call meditation might become a science itself!
1- The Complete Guide to Aromatherapy Volume 1 Foundations and Materia Medica by Salvatore Battaglia
2- Mirahmadi, Sayyid Nurjan; Naqshbandi, Muhammad Nazim Adil al-Haqqani; Kabbani, Muhammad Hisham; Mirahmadi, Hedieh (2005). The healing power of sufi meditation. Fenton, MI: Naqshbandi Haqqani Sufi Order of America.
3- National Center for Complementary and Integrative Health, US National Institutes of Health. 1 April 2016. Retrieved 22 August 2019.