Work-life, school life, increased responsibilities in private life; Problems such as future anxiety and financial anxiety can cause both body fatigue and intense stress. It is possible to say that in the age we live in, people experience more stress than in the past and some diseases have increased accordingly. Most of the diseases that do not have an underlying organic cause such as fibromyalgia and irritable bowel syndrome may arise from stress. While this is the case, people can get medical support or resort to methods such as yoga and meditation to reduce the stress they are experiencing. Meditation, which dates back to centuries, is a frequently used method to relieve stress, especially in recent years. So what is meditation, how is it done and what are the benefits of meditation?
What is meditation?
Meditation is derived from the Latin word meditation and means deep thinking. It is defined as mind control techniques and experiences that enable a person to attain inner peace, tranquility, and different states of consciousness and to reach his / her own existence. It is not a type of belief or a religious ritual; It is considered as a method of healing the body, spirit, and mind. Meditation; It has been included in many different cultures with different beliefs such as Taoism, Buddhism, Islam and therefore does not have a standard technique. Generally in a quiet, calm environment; Although it is thought to be done in a cloudy state, there are also types of meditation performed when the consciousness is fully open. The purpose in meditation; to feel the presence, focus and understand the mind, and as a result, reach inner peace and tranquility.
First of all, there are some points to be considered before starting meditation. These are as follows;
- Creating a peaceful and calm environment: Especially people who are new to meditation may experience problems with focus. For this, you should start by turning off the vibration and sound of devices such as phones and tablets. Music or the sound of water with repetitive calm melodies can help focus. Instead of using earplugs and creating a completely silent environment, it would be more beneficial to hear the sounds of the outside world and learn not to disturb the mind, even if there are disturbing noises over time.
- Wearing comfortable clothes: Dressing according to the weather conditions should prevent the distraction of cold or sweating. Also, irritating, uncomfortable clothing can distract attention and make it difficult to focus. In an area where it is not possible to change clothes, it should be tried to focus by removing only the shoes.
- Determining the duration of meditation: Generally, a period of 20 minutes 2 times a day is recommended for meditation, but this can vary according to the person’s wishes and needs. For beginners, 20 minutes of meditation can be challenging, starting with 5 minutes and increasing over time. Since it will be distracting to constantly check the clock to see when the time has elapsed, a faintly audible alarm should be set.
- Stretching the body: If meditation is to be done in one position, it may be uncomfortable to stay still after a while. To prevent this, stretching should be done before meditation. If the sitting position is to be preferred, especially the inner leg should be flexed. Also, since sitting upright will be required, the back muscles should be flexible and relaxed.
- Finding a comfortable position: If meditation is to be done passively, it is important to find a position that will not be disturbed by a long stay. For this, it will be useful to sit on a chair with or without setting a cushion, but it will be beneficial to sit on the seat bones with a slight forward inclination by centering the chair. In addition, it is very important to keep the spine straight and to spend minimum effort while doing this.
- Keeping eyes closed at the beginning: It is better to keep them closed as having eyes open for the first time will be distracting. In time, you can start doing it with the eyes open, but the point to be aware of is not to dive into a single point with the eyes open, but to see the whole consciously.
After all, these conditions are met, “How is meditation done?” We can move on to the answer to the question.
- Emptying the mind: Although experienced people can completely clear their minds, this is unlikely for beginners. At first, one should focus on a single object or mantra, and as you gain experience, the mind should be tried to be completely emptied.
- Following the breath: Breathing meditation can be a good start. What needs to be done here is to be aware that you are breathing without trying to manage it. To do this, identify a point on the belly button and focus on how that point moves as you breathe. It can be thought that there is a button or other object at that point to make it easier to focus. It is important to use diaphragm breathing.
- Repeating the mantra: In Sanskrit, mantra means mind instrument and can be a sound, word, or phrase. Repeating a mantra is a good option to quiet the mind and move into a deep phase. The sound of “Om”, which is one of the traditional mantras, can be made or words such as silence, tranquility, tranquility can be repeated. There is no need to repeat the mantra when a deep consciousness and awareness phase passes.
- Focusing on the visual object: If meditating with eyes open, focusing on a simple object instead of repeating a mantra may be a good option to bring consciousness into the deep phase. What should be considered here is to be able to see the object without straining the head and neck. For this, the object must be at eye level. The flame of a candle or simple figures can be used as visual objects.
Visualizing: Another way to move into the deep awareness phase is the visualization method. The purpose of this method is to create a place that feels completely peaceful and calm in the mind and to explore this space until it passes into the deep phase. For this, a windy but warm beach, a lodge with rustling leaves and birdsong, or a garden full of flowers can be envisioned. Using all senses while making exploration in the animated space; It is important to see, smell, and feel the environment and objects. The point to note here is that the animated space is not a completely real place. One has to use one’s own imagination.
Scanning the body: Scanning the body is also a good way to get into the deep phase. The aim here is to discover all the points of the body and to relax and to allow the mind to enter the relaxation phase as a result of body relaxation. For this, it is necessary to feel each muscle of the body one by one, starting from the toes to the hair roots and to relax all the muscles.
In addition to passive meditation types such as the above, there are also active meditations such as tantra, kinhin, yoga, and taijiquan.
Benefits of Meditation
It has been proven thanks to neurological imaging methods that regular meditation affects a person’s brain waves. Studies have shown that meditation regulates high blood pressure, reduces heart rate, and as a result, has a corrective effect on the course of the disease in cardiovascular diseases; activates the cognitive-sensory part of the brain in neurological examinations; It has been shown to reduce muscle tension and stress levels. Although the results of the studies for many years are not considered as definitive evidence, it has been definitively proven in recent studies that meditation reduces stress levels and blood pressure.
The benefits of reducing the stress level are;
– Provides faster and more accurate decisions.
– Happiness level increases.
– Learning and memory improve.
– Focus time and quality increase.
– Problem-solving ability improves.
– Brain capacity increases.
– It makes you feel good both psychologically and physically.
– Creativity level increases.
– Stress-related aging is reduced.
– Anxiety is easier to deal with.
– Provides easier adaptation to changes.
– Provides the development of auto control.
– It allows the person to focus and discover himself.
– Self-awareness increases.
– It makes social relationships stronger.
– Increases success in business and school life.
In summary, meditation allows the person to find inner peace and awareness, reducing stress levels, and leading a better quality of life.
The page content is for informational purposes only. Items containing information about therapeutic health services are not included in the content of the page. Consult your physician for diagnosis and treatment.