Being stressed takes a toll on our daily lives. Society being so fast paced and overloaded means that we have less time to slow down and root ourselves in what truly matters: us.
The busyness running riot within our lives tends to dull our senses and result in a plethora of health issues, both mental and physical.
What meditation helps to do is heighten our senses, root our thoughts, and increase our awareness. It also has many more amazing neurological benefits.
Scientifically proven benefits of meditation:
-Preserves the brain: one UCLA study found that the brains of people who have meditated long-term have preserved better than those who don’t as they have aged. As stress is a large part of what prematurely ages us, this reinforces the idea that meditation reduces stress levels.
-Anxiety and depression: meditation is said to be helpful for those who suffer from depressive/anxiety-related problems. Researcher Madhav Goyal stated that this is because meditation helps to train the brain in raising awareness of our thoughts, feelings and overall state of mind.
-Reshapes the brain: consistent meditation helps to change the structure of the brain. In one Harvard study, an 8 week Mindfulness-Based Stress Reduction programme (MBSR) resulted in an increased cortical thickness in the hippocampus, which is the area of the brain that deals with memory and learning. This was also the case for areas in the brain that deal with emotion regulation and self-referential processing. There was even a reduction in the brain volume in the amygdala which is the part of the brain responsible for anxiety, fear and stress. In addition, participants felt a significant improvement in their overall psychological well-being. This not only improves your mood towards yourself and your own self-esteem, but also enhances empathy and compassion towards others.
-Concentration and focus: in one study, after meditating for just a few weeks, people’s score of the verbal reasoning section of the US Graduate Examinations (GRE) increased by 16%. Another study on 50 participants with ADHD showed that meditation and mindfulness reduced their hyperactivity and increased their impulse control. Meditation improves overall cognition, resulting in better problem-solving and decision-making skills. One Yale University study found that an increase in meditation and mindfulness reduces the activity in the brain’s DMN (default mode network) which is the part of the brain that controls our wandering mind and self-referential thoughts. As a result, those who practiced meditation and mindfulness tend to be happier, worry much less and are more focused and present.
-Known to help with addiction: one study with the American Lung Association’s Freedom From Smoking Program (FFS) found that after practicing mindfulness, people were much more likely to stop smoking. This is because meditation helped to decouple the state of craving from the act itself.
-Other health issues: many different studies have also looked at the positive impact meditation has on health concerns such as hypertensive conditions, psoriasis, migraines, IBS, blood pressure, circulation, fatigue and insomnia. Meditation as a whole contributes towards creating a generally much stronger and effective immune system, as well as even reducing feelings of pain within the body.
Now, let's look at the spirituality of meditation and why this ancient practice has been so valued for thousands of years.
Spiritual importance of meditation:
The spiritual benefits of meditation have been emphasised throughout history. Some of the earliest documented evidence of meditation are depictions in Indian wall art approximately 5,000-3500BCE. It is also a technique rooted in Shamanism, which dates back at least 10,000 years. Meditation is the main tool used in elevating consciousness and reaching a state of enlightenment. As we are all spiritual beings having a human experience, meditation helps to ground us back into our connection with our Self and with the Divine. Many people experience great stages of spiritual transcendence when meditating. As we elevate our consciousness and our chakras, the experiences can be phenomenal, leaving you on a high. For those on a more spiritual path, you will understand when I say that some of the experiences I have had during meditation include Akashic experiences, universal divine love consciousness, energy & chakra cleansing and regular higher self & spirit guide encounters, to name a few. I even received inspiration for some of my skincare recipes during meditation. It is undeniable that I end each meditation feeling grounded, happier, relaxed, peaceful and far more clear-headed.
Meditation itself is very free-flowing. There is no real right or wrong way to do it. Below is a small list of different kinds of meditations you could look into. However, these are just a few. I want to stress that meditation does not have a ‘one size fits all’ structure. You have the creativity and freedom to pursue what brings you the most peace and the best results. I know one person that prefers walking meditation because they struggle to sit still and focus. My mother swears by chakra clearing meditations and another friend of mine simply enjoys sitting still and observing her thoughts whenever she feels a little overwhelmed. We all have different things we want to work on, so do whatever feels best.
Examples of different forms of meditation practices:
Metta Meditation:
This is also known as a ‘loving-kindness’ meditation. It promotes thoughts of self-love and compassion towards yourself and others. A Buddhist practice, it develops impartial and unconditional love. To love others, you must first strengthen the love you have for yourself, which is what Metta emphasises in doing first. This form of meditation encourages high vibrational feelings of love and empathy towards yourself and those around, which reduces anxiety, stress, PTSD, depression and fear-related moods. It is the ideal meditation to do if you’re in a low vibrational state, feeling down or affected by feelings of anger, resentment, inner-conflict and frustration.
Here is an example of how to do Metta meditation:
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Sit in a comfortable position and relax.
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Take long, deep breaths, exhaling softly. Continue this until you feel your body completely relaxing.
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It is natural for thoughts, especially negative ones, to occupy your mind. Instead of fighting this, allow them to pass. This will help you to let them go and not allow them to linger.
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Focus your attention on the centre of your chest, where the heart chakra is. Imagine a beautiful glow coming from your chest, whilst imagining your breath moving through this space as you inhale loving energy.
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While you sit in this relaxed state, focussing on the warm glow in your chest and breathing into it, repeat affirmations that promote self-love. For example, ‘May I be in peace’, ‘May I be healed’, ‘May I be happy and well’, ‘May I be safe and at ease’, ‘May my heart remain open’, ‘May I be free from suffering’ and so on. When you state these phrases, sink into the loving energy and intention that is within them. You can also use ‘I am’ instead.
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Once you have sent love to yourself, you can send it to others. When sending Metta to someone else, start with the phrases ‘May they be’ or ‘May you be’. It would also help to hold an image of yourself or the person you are sending love to in your mind’s eye.
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Continue this for however long you feel necessary. It is important not to judge yourself for the feelings or the thoughts that arise during meditation. If negative feelings do arise, it is a good sign of healing as your heart is opening up to the issues at hand. Continue to send love to yourself throughout it all.
Body Scan Meditation:
This is a great mediation for those who suffer from stress, tension, insomnia, chronic pain and other forms of tension that create build-up in the physical body. It allows you to notice areas of the body with the most tension and release it.
Below is one way of doing this meditation:
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Get into a comfortable position (lying down is best).
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Relax your body by taking long, deep breaths from your belly rather than your chest. With each breath, feel your body becoming more and more relaxed.
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This meditation usually starts with working on the feet upwards. So, bring your attention to your feet, noticing any tension, pain or emotions stored there.
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Breathe through and release this tension, breathing into it and imagining the tension being released with each exhalation.
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When you feel ready, move on to the rest of your body, going on to the legs then the abdomen etc until you reach the crown of your head. You will start to notice or be drawn to areas that feel as though they are tighter or holding more tension or even emotions. Again, using your breath, inhale into it and imagine this tension leaving your body as you exhale.
Mindfulness Meditation:
Mindfulness is a common theme within many forms of meditation. It is the practice of becoming more present and aware of the moment you are in. This greatly benefits your judgment, and how you handle emotions and observe your thought patterns; it strengthens self-awareness. A lot of us tend to worry about the past or future too much. I prefer to view these timelines as one big present. This kind of perspective reminds us that all we can do is be in the here and now. The great thing about practicing mindfulness is that you can do it anywhere as it revolves around simply absorbing the moment: its sights, sounds, feeling, smells etc. The key in this, as with all meditation, is breath awareness. These techniques help to improve focus, memory, impulsivity, emotional awareness and negative emotions. As mentioned previously, mindfulness also helps with many health concerns including anxiety, high blood pressure and many more.
Below is an example of a simple mindfulness meditation:
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Find a comfortable position but make sure you are seated firmly and feel rooted. Your body should be straight and relaxed but not stiff.
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Begin to notice what your body is doing and how it feels. Bring your attention to your legs. What are they doing? Do they feel stiff? Heavy? This eases you into creating awareness of the present experience.
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Slowly lift your arms so that they are parallel to your upper body. Then drop them so that your hands fall to the tops of your legs. With your upper arms at your sides, your hands will land in the right spot. This is a process that helps to align your body by tuning into the strings of it, at the ideal position without being too loose or too stiff.
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Allow your head to settle at a comfortable position, preferably slightly lowered. Closing your eyes is optional, as this mediation is about the present it is not essential. Just do what feels the most comfortable.
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Use deep breaths, ease into relaxation and pay attention to the sensations within your body. Draw your attention to your breathing pattern and each breath that you inhale and exhale. Whenever your mind wanders, don’t worry, just bring the focus back to the breath.
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A good practice to do is to wait before making a movement. By pausing you get to fully immerse yourself in that moment. It brings your attention to the intention behind the movement.
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Gently lift your gaze when you’re ready to end the meditation. Take time in absorbing your environment, the surroundings, if there’s a breeze, a smell, any sounds around you. Notice your body and how it‘s feeling, as well as any thoughts and emotions you might have. After this pause, make a conscious decision on how your day or night is going to go before ending the meditation.
Another similar form of mindful meditation is simply a breath awareness meditation. This meditation focuses on the breath as a way to clear the mind of any thoughts and to root yourself in the present moment. With your full attention on inhaling and exhaling, you align your thoughts with the present. Each breath has a cleansing feeling, renewing your mind and body of a sense of freshness. It is inevitable that thoughts will pass by but the key is in letting them pass by without giving them any energy or power over your focus.
Transcendental Meditation:
This is a deeper form of meditation that intends to elevate your state of being and consciousness. These kinds of meditations typically revolve around a mantra. Ideally, these more powerful meditations require a bit more research, guidance or slightly more experience than some of the previous ones mentioned. Like Kundalini meditations, these can have various effects if the practitioner is not as knowledgeable on how to manage them. Zen meditations and other meditations that require a mantra or mundra, in my opinion, are a lot more personal and intimate. For this reason, I have not included examples of meditations in this section due to the fact that I believe it is better to find what resonates with you, by following your own intuition as opposed to someone else.
Chakra meditation:
A chakra meditation is great to rebalance your energy if you’re feeling ungrounded and tense. If you are someone who can sense when your chakras are imbalanced or blocked, then these kinds of meditations are perfect. If you’re unfamiliar with the chakras, here’s some quick information on each one:
-Root Chakra (Muladhara):
Colour: Red
Mantra: Lam
Where: Base of spine
What it does: responsible for grounding and your connection to the world. It governs your survival, security, safety, basic needs, physicality and overall stability.
Symptoms of a blocked root chakra include feeling drained, restlessness, codependency, lack of focus/sluggish, feelings of abandonment, anger, feelings of unworthiness, insecurity, greediness and feeling anxious/paranoid. In other words, feeling completely off balance.
-Sacral Chakra (Swadhisthana)
Colour: Orange
Mantra: Vam
Where: Below navel
What does it do: responsible for your creativity and imagination. It governs your manifestation and creative processes, as well as the reproductive system. It is linked to the emotional body, your experiences, relationships and sensuality.
Symptoms of a blocked sacral chakra include feeling a lack of control, fear, inability to deal with change, detached emotions, and a lack of creativity and desire.
-Solar Plexus (Manipura)
Colour: Yellow
Mantra: Ram
Where: Above Navel
What it does: governs confidence, energy, inner-strength, health and power. This chakra is linked to your mental and spiritual development, and your power of transformation and growth.
Symptoms of a blocked solar plexus include low self- esteem, inability to set boundaries, lack of confidence, addictive traits, shakiness, feelings of inadequacy, weak memory, lack of self-trust and unreliability.
-Heart Chakra (Anahata)
Colour: Green
Mantra: Yam
Where: Centre of the chest
What it does: governs your emotions, love, self-love, compassion, forgiveness, grief, awareness and connections with others.
Symptoms of a blocked heart chakra include being guarded, fear of rejection or being hurt, lack of accountability, fear of commitment, and holding grudges.
-Throat Chakra (Vishuddha)
Colour: Blue
Mantra: Ham
Where: Throat
What it does: governs communication, expression, speaking your truth, willpower, being heard and listening.
Symptoms of a blocked throat chakra include shyness, stubbornness, inability to express yourself, social anxiousness, inability to know what you want and an unsureness of yourself.
-Third Eye Chakra (Ajna)
Colour: Indigo
Mantra: Sham/Om
Where: just above the middle of your eyebrows
What it does: this is the chakra of intuition and spiritual insight. It relates to your inner-connectedness and foresight. It is also known as our ‘spiritual centre’.
Symptoms of a blocked third eye include lack of faith/purpose, paranoia, indecisiveness, delusions, depressive emotions, narrow-mindedness, inability to plan or set goals and an imbalance of focus.
-Crown Chakra (Sahasrara)
Colour: Purple
Mantra: Om/Silence
Where: At the top of the head (the crown)
What it does: referred to as the ‘meeting point between the physical body, the universe and the soul’, it is the chakra of enlightenment, peace and awareness. It governs our consciousness and spiritual awareness/growth.
Symptoms of a blocked crown chakra might include obsessiveness, sense of disconnection, sense of isolation, lack of direction and lack of empathy.
There are also said to be a few more chakras or energy centres past this point, but to keep things simple I won’t go into them in this post. Although I mentioned some blocked chakra symptoms, it is important to add that chakras can be overactive, too. This can be as equally disruptive to your mind, body, soul and lifestyle. There are other ways to help align your chakras but I might discuss this in a separate post. Whether you want to work on opening or aligning all chakras, or if you have identified certain ones that are the most disrupted, there are plenty of ways to go about it.
A great meditation that I personally love doing on a regular basis is a simple chakra cleanse. This starts off as a normal meditation. However, in your mind’s eye, imagine each of your chakra centres ‘lighting up’ or emanating a vibrant glow in their own colour. Then, with each breath that I inhale, I imagine breathing energy into these centres and with each exhalation I release old/negative energy that no longer serves me. I continue this from my root all the way up to my crown. Then, once I feel satisfied, refreshed and at peace, I end the meditation by sending love to myself and out to the universe.
Lastly, if you prefer to meditate with guidance, structure, or a set time, there are many helpful resources available to you. For example, the app ‘Insight Timer’ is a personal favourite of mine, as is YouTube. I would highly recommend grounding yourself before and during any meditation, especially more powerful/transcendence ones. This can be by simply picturing roots stemming from your feet deep into earth, picturing a bubble of light surrounding you or asking a higher power/your guides for protection.
I hope this article was helpful and that, regardless of your beliefs, you found something that resonated with you. Meditation and mindfulness are wonderful self-care practices that can improve your life in so many ways. There’s something out there for everyone!