Meditation is a group of mental training techniques. You can use meditation to improve mental health and capacities, and also to help improve the physical health.
Most techniques called meditation include these components:
1. You sit or lie in a relaxed position.
2. You breathe regularly. You breathe in deep enough to get enough oxygen. When you breathe out, you relax your muscles so that your lungs are well emptied, but without straining.
3. You stop thinking about everyday problems and matters.
4. You concentrate your thoughts upon some sound, some word you repeat, some image, some abstract concept or some feeling. Your whole attention should be pointed at the object you have chosen to concentrate upon.
5. If some foreign thoughts creep in, you just stop this foreign thought, and go back to the object of meditation.
The different meditation techniques differ according to the degree of concentration, and how foreign thoughts are handled. By some techniques, the objective is to concentrate so intensely that no foreign thoughts occur at all.
In other techniques, the concentration is more relaxed so that foreign thoughts easily pop up. When these foreign thoughts are discovered, one stops these and goes back to the pure meditation in a relaxed manner. Thoughts coming up, will often be about things you have forgotten or suppressed, and allow you to rediscover hidden memory material. This rediscovery will have a psychotherapeutic effect.
Meditation has the following effects:
1. Meditation will give you rest and recreation.
2. You learn to relax.
3. You learn to concentrate better on problem solving.
4. Meditation often has a good effect upon the blood pressure.
5. Meditation has beneficial effects upon inner body processes, like circulation, respiration and digestion.
6. Regular meditation will have a psychotherapeutically effect. 7. Regular meditation will facilitate the immune system. 8. Meditation is usually pleasant.
Here is a simple form of meditation. You proceed as follows:
1. Sit in a good chair in a comfortable position.
2. Relax all your muscles as well as you can.
3. Stop thinking about anything, or at least try not to think about anything.
4. Breath out, relaxing all the muscles in your breathing apparatus.
5. Repeat the following in 10 – 20 minutes:
Breath in so deep that you feel you get enough oxygen. Breath out, relaxing your chest and diaphragm completely. Every time you breathe out, think the word “one” or another simple word inside yourself. You should think the word in a prolonged manner, and so that you hear it inside you, but you should try to avoid using your mouth or voice.
* Adrian Daisley is a Certified Life Coach, Business Consultant and Founder of Think and Prosper