Many people think that meditation requires a quiet room or special music. Even though you can do it anytime, for example while waiting for the bus to arrive, on foot, or in a traffic jam.
Meditation is to train the focus of the mind so that it has a clear view of the current state and remains calm. This practice is generally carried out by sitting quietly by regulating breathing slowly and regularly for at least 15-20 minutes.
Meditation can be done by anyone, anywhere and at any time. This activity does not require special equipment or fees. If practiced regularly, this practice has been around for thousands of years and is believed to have many health benefits, including mental health.
How Meditation Works
The body responds to stress by releasing the hormones epinephrine (adrenaline) and norepinephrine which cause heart rate, blood flow, and blood pressure to increase.
Meditation can reduce heart rate again. In addition, meditation can also regulate blood flow and pressure to be normal. When meditating, you also practice putting aside negative thoughts, which can cause stress. This makes the mind calmer than before.
In addition, meditation is also thought to be effective in activating gamma waves in the brain that play a role in the process of learning, concentration, memory, and awareness. Therefore, meditation is believed to be able to produce positive emotions in the form of happiness.
Various Benefits of Meditation for Health
Various benefits of meditation are believed to provide peace and balance of the soul, so that emotions and overall bodily health are stable. These benefits will not only be felt as long as you do meditation, but will be felt in daily activities.
Meditation is now widely used as a way to deal with mental and physical disorders, including:
Addictions, such as nicotine addiction, drugs, and alcohol.
Depression, stress, and anxiety.
High blood pressure.
In addition, meditation plays a role in emotional health by bringing the following benefits:
Increase self awareness.
Supports general focus ability.
Reducing negative emotions.
Train yourself to manage stress by looking at it from another side.
The study found that meditation might help someone suffering from certain diseases, such as asthma, cancer, heart disease, fibromyalgia, psoriasis, and sleep disorders. However, sufferers of these conditions should consult a doctor before undergoing meditation. It is also important to remember that meditation is not a method of handling substitutes for drugs, but rather a companion therapy of the main treatment steps.
Meditation Techniques and Processes
There are many types and techniques of relaxation in meditation, such as yoga, transcendental meditation, Tai chi, and Qi gong. Everything aims the same, namely achieving peace and calmness of self.
In general, there are two of the best known meditation techniques, namely:
Focus on one sound, shadow, breath, or words spoken or sung.
Aiming that the culprit is aware of feelings, thoughts, sounds, or shadows that cross the mind.
Although there are different methods, there are several elements that are common to all types of meditation, namely:
Focus the mind
Freeing the mind of everything that disturbs concentration and becomes a source of cause for concern and stress. The mind is then focused on other specific things, such as breathing movements, words, or certain images in the mind.
Take a deep breath and slowly use the diaphragm muscles that dilate the lungs. More effective and slow breathing can bring more oxygen into the lungs.
For people who are just doing meditation, can practice it in a quiet place that is free from things that have the potential to become distractions, such as the ringing of a cell phone, the sound of a TV, or the sound of a vehicle. Once accustomed to doing it in a quiet place, you can get used to meditating at other times and places, such as in the midst of the hustle and bustle of congestion, in a standing position, or walking.
How to start meditation
To practice, you can join a class or meditation group, or try it your own way. No need to think about how the most perfect way to do meditation. This can actually be a stress booster.
Start when you can be quiet and free about 10 minutes, by doing the following methods:
Take a deep breath slowly repeatedly.
Focus your attention on the breath and your feelings.
While continuing to inhale slowly, focus your mind on various parts of the body in turn. Be aware of how you feel in these body parts.
You can combine this activity by saying words or names according to their respective beliefs. You can also do it while saying your prayers and thanksgiving.
After becoming accustomed to sitting meditation, you can try meditating by walking. Focus on the leg movements and avoid walking too fast. Walking location can be anywhere. Can be done in city parks, spacious sidewalks, or in malls.
Reading and reflecting on reading can even be part of meditation.