What is Meditation: Everything You Want and Need to Know About Meditation

Meditation is a helpful practice that relieves stress and can encourage better physical and mental health. It also has spiritual benefits and is practiced in religions around the world. Read on to learn more!

In a world that seems to be spinning faster and faster, it is extremely important to pause every now and then. Give yourself time to relax and to spend time and attention on your own mind and body. There are several ways you can give yourself this rest: some people play sports and others listen to relaxing music. Meditation is often a spiritual practice, but is also a good way to calm your mind and reduce physical and mental stress.

What is Meditation? Meditate Meaning

Some people think that meditation has only been around since the New Age movement of the 1970’s, but nothing could be further from the truth. Meditation has a long history of more than 5000 years. The oldest known roots of meditation are in Hinduism. But meditation isn’t limited to just one religion and is practiced around the world by many cultures and faiths.

Meditation Hinduism

The oldest known tradition of meditation goes back to the time of Vedic Hinduism. This is the oldest belief in which meditation was part of everyday life. It was used to find spiritual enlightenment. In India, even 5000-year-old scriptures have been found which contain instructions and mantras for meditation.  The goal of Hindu meditation is to clam the mind and to focus on the part of divinity in you. In this religion all creatures and people originate from the supreme divine spirit and meditation helps you to recognize and honor that.  Even Hindu deities like  Shiva meditate themselves! Hinduism isn’t the only religion that uses meditation, but in fact, meditation has played an important role in many religions for centuries, such as Buddhism and Christianity.

Meditation and Buddhism

One of the biggest Differences Between Buddhism and Hinduism is their origins. Buddha was the founder of Buddhism thousands of years ago. He was a spoiled prince who fled his home in search of spiritual enlightenment. After meditating under a fig tree for 49 days, he attained enlightenment. This gave him more insight into human suffering and the process to stop this suffering. Since this revelation, meditation has been one of the best known parts of Buddhism. Our modern mindfulness even comes from the first phase of Buddhist meditation.

The Buddhists use meditation techniques through which you can achieve enlightenment. The techniques focus on the four areas: mindfulness, insight, tranquility, and concentration. These age-old meditation techniques are nowadays widely used to improve mental and physical health.

Meditation and Christianity

There are also a number of forms of meditation in Christianity. For example, Christian monks read the Bible slowly and carefully, contemplating each verse they read. Reading the verse in this way is called Lectio Divina. It is considered the first form of meditation in Christianity. It is not meant to analyze the bible texts for literal meaning, but to feel them spiritually. The biggest difference between Christian Meditation and Hindu and Buddhist, is that in Christian meditation the goal is to let the love of the lord work on you. In Hindu and Buddhist meditation you are working on yourself.

Different Types of Meditation

There are different types of meditation and meditation exercises. You can meditate outdoors or set up a meditation room at home. It’s just what you feel comfortable with. Following are different types of meditations for some inspiration.

Visualization Meditation

Visualization meditation is a technique in which you mainly focus on images. While some people mainly think in words, others think in images. Are you someone who thinks best visually? Then this technique is probably right for you. There are also videos where a narrating voice can help you create an image in your mind. This voice takes you on a journey, so to speak, so that you can slowly but surely visualize a calming situation. Such a guiding voice during meditation is also called a guided meditation.

Find Peace in Nature

You can get into a calm state of mind by imagining a beautiful natural setting. You could even sit outdoors, close your eyes, and let yourself experience the nature around you. Nature is often a beacon of tranquility where everything comes and goes by itself. This is why the image of a deserted beach or a quiet forest can be very soothing. Close your eyes and imagine a beautiful piece of nature where you can walk around freely. You can feel the sand under your feet or smell the fresh scent of a pine forest. Or find a place like this where you can quietly focus. Whether in the mind’s eye or physical, nature mediation is extremely soothing.

Breath Meditation

This is one of the best meditation techniques for beginners, as you only need to focus on one thing: your breathing. We generally breathe unconsciously, but it doesn’t hurt to pay attention to your breathing every now and then. By focusing on your breath, you don’t have time to shift your thoughts to other things. Taking a few minutes each day to focus on your breathing will relax your mind and help you to breathe easy, both literally and figuratively! The simplicity of this meditation technique makes meditation breathing a good technique to start with.

Getting Started

In a breathing meditation, the aim is to follow your breathing, so that your mind becomes calmer. You can do this in the following way:

• Sit comfortably in a quiet place. Do this on a soft surface or use a meditation cushion.
• Close your eyes and take a deep breath through your nose. Follow your breath and feel it going in and out through your nose.
• Do this for a few minutes and then turn your attention to your body. Focus your attention on your feet first and move the focus to your upper body until you are at the top of your head.
• After a few minutes, focus on your surroundings again. Listen carefully to the sounds around you without thinking or judging them. Listen and experience it here and now.
• Then slowly open your eyes and look carefully around the room. Rest your gaze on an object in the vicinity for half a minute. Study this object without forming thoughts about it.
• Repeat with two other objects, while still focusing on your body and your breathing. Continue this until you feel you are ready to stand up.

Mantra Meditation

When you have tried the simple meditation techniques, you can choose to go a little deeper while meditating, for example with mantra meditation. The use of mantras is an ancient Indian custom where you focus on an ideal.

What is a mantra?

A mantra can be a phrase, word or poem that gives you strength or peace of mind. One of the most famous mantras is the mantra: Om Mani Padme Hum. Affirmations are also often used while meditating. These mantras revolve around affirming your own strength. For example, think of the sentences: “I am strong”, “I am beautiful” and “I am good”. Repeating these phrases can help you believe in yourself more. You could almost say that mantras are used as spells that eventually lead to realize a new reality. You can read more about it in the blog ‘Making Affirmations, The Power of Positive Thinking’.

How to Use a Mantra While Meditating

Get into a comfortable position and close your eyes. Try to absorb the mantra into your breath. For example, say “I am…” when you inhale, and the word “strong” when you exhale. This creates a calming rhythm while meditating.

Walking Meditation

Everyone knows how relaxing a walk can be. Walking is good for the body and mind and can also be combined with meditation. This meditation technique is mainly about awareness while walking and is ideal for anyone who wants to relax physically and mentally.

How Does Walking Meditation Work?

It is important not to focus on a particular goal. So try to omit a walking route or final destination. Let your feet lead you instead of your mind.

Before starting this meditation, it is important to pause for a moment. Feel how your feet are in contact with the ground and stretch your body. Then start your walk. It is important to focus on your body during every step. Feel the pull of gravity on your feet and focus on rolling your foot. In this way you completely empty your mind and you are in full contact with your body. Do you like being outside in nature? Then walking meditation might be something for you. Read More About it Here.

Body Meditation

This form of meditation is perhaps the most popular variant. It is a very concrete form of meditation, in which your attention is always focused on one part of the body. You can do this meditation yourself, but often it is more effective to listen to an instructor. You can find different body scan meditations on the internet.

Body Scanning

During the body meditation, every body part is named: from your crown to your little toe. It is recommended to lie down during this meditation. This is the most relaxed position. When a body part is mentioned, you focus completely on this part. Many people find body meditation very soothing. It is also a good technique to stay in touch with your body and is often practiced at the end of a yoga session. Try laying on a yoga mat with a Bolster supporting your knees to release tension. Then you can more easily detect problems with your muscles or joints during the scan.

Transcendental Meditation

The meditation form transcendental meditation was introduced to India in the 1950s by Maharishi Mahesh Yogi. Only at the end of the twentieth century did this really become one of the most popular meditation forms. Today it is practiced by thousands of people. The advantage of transcendental meditation is that you can perform it seated.

Technique for Transcendental Meditation

The technique consists of repeating a mantra (in your mind). You rise out of your thoughts, as it were. The goal of transcendental meditation is to get into a transcendent state. This is called pure consciousness. Transcendental meditation is aimed at calming your body and mind. This would relieve stress and tension so after a meditation session you should feel very calm and relaxed. It really is a zen meditation!

The mantra that you murmur with this form of meditation is a word sound with little meaning. You repeat this word sound, because it would have a good influence on your nervous system. In many other forms of meditation, the mantra does have a meaning and is important in meditation.

Sitting Meditation

During a seated meditation – it’s probably obvious– you sit. You can sit in a lotus position (with both feet on the thighs), but not everyone can do this. Fortunately, there are several alternatives. A pose that is very similar to the lotus position is the half lotus position. Here you put your foot under your leg instead of on it, and sit cross-legged. Other possibilities are meditating on your knees or sitting on a Meditation Bench.

Sleep Meditation

This form of  meditation helps you to find peace and relaxation in order to fall asleep soundly. Sleep meditation can also improve the quality of sleep. For some, meditating briefly at home is enough to help them fall asleep peacefully. This could work, for example, if you’ve had a busy day, but are generally feeling satisfied.

Different Forms of Sleep Meditation

Others need more to release tension before bed. For example, you could do a body scan meditation. This form of meditation is done lying down and is intended to bring body and mind back together. The great thing is that this form of meditation only has to last five minutes. The idea of ​​the body scan meditation is that you focus on every part of your body. You start at your toes and go up to your crown. By shifting your focus you will notice that you become more and more relaxed.

You can also do a guided meditation before going to sleep. Many people choose this meditation sleep form, because with the help of a guiding voice they can relax more easily and eventually sleep. For example, the voice tells you to visualize a place that is relaxing for you. A guided meditation can also consist of relaxing sounds. Of course you can also do this as a morning meditation.

Chakra Meditation

There are seven nodes of energy in our body. These energy points are also called Chakras. You can use them as a meditation object while meditating. A chakra meditation aims to open each chakra to provide it with new energy, so that you come back into balance.

The word chakra means “circle” or “wheel” in Sanskrit. If your circles or wheels of energy are in balance at all points in your body, you will feel fine, happy and relaxed. If there is an imbalance, you could experience feelings of fear, sadness, anxiety, or irritability. Energy would not be able to flow freely through your body because you are experiencing blockages. With the help of chakra meditation you could restore the connection between physical and mental energies in yourself.

How Does Chakra Meditation Work

Chakra meditation is often done in the form of a visualization meditation. This means that you will visualize each Chakra and how it works. Because each chakra has its own Chakra Color, you could also visualize the color with it. In this way you go through all seven chakras from top to bottom.

Vapissana Meditation

One of the oldest meditation techniques is the Vapissana. This meditation technique was taught by Buddha Gautama some 2,500 years ago in India and is part of the Noble Eightfold Path: the Buddhist path to enlightenment. This eight-part path tells you how to overcome turmoil and suffering of the mind. You could say that Vapissana aims to find happiness within yourself. You learn to observe yourself and to learn to deal with feelings such as anger, fear, and greed differently.

How to Do Vapissana Meditation

The Vapissana meditation technique is actually very easy. All you do is observe yourself as you sit. You are aware of what you feel and think and do your best not to judge. You are aware of your body, breathing, thoughts, feelings, emotions, and even aches and pains. The insights you gain during a Vipassana could help you gain insight into your thought patterns. You find out what drives you or what stops you.

Full Moon Meditation

The moon is a special celestial body with unique powers. There are different phases of the moon that have different effects on humans, animals, and the Earth. Many people believe in and live with the power of the moon. The Full Moon in particular could have both positive and negative effects. Many people dream very strongly at the time of the Full Moon and sleep less well. The Full Moon can bring a great deal of restlessness.

In addition, you can also use the power of the moon positively in the form of a Full Moon meditation. You use the influence of the Full Moon to strengthen your intentions. It is therefore a good time to get started with everything you want to achieve when you’re full of moon moxie. A Full Moon meditation could also increase your awareness.

How Does a Full Moon Meditation Work?

You can follow a Full Moon meditation as a guided meditation, but of course, you can also do it without an accompanying voice. It is especially important that you meditate in the way that suits you. When you do a Full Moon meditation without a guided voice, it is important to focus on the intentions you have set in your mind as much as possible.

Lie down or sit on a meditation cushion. For the most powerful effect, meditate outdoors under the bright moonlight. If that’s not possible because of the temperature, sit in front of the window where you can see the moon well. Make sure you sit or lie down on a meditation cushion. Visualize your dreams, your thoughts and your intentions as you feel the power of the moon.  You might on the other hand, be looking for more introspection and calm in your moon meditation. If that is the case, then in this blog you can read more about New Moon Magic.

Biblical Meditation

Biblical meditation has its roots in, of course, the Bible. After all, the Bible tells us to meditate or to be quiet and contemplate. In Christian meditation you seek the silence around you in order to focus on the presence of God. You can do biblical meditation in different ways. For example, you can use your own imagination. You try to empathize with a Bible story with all your senses, which makes such a story more alive. Another form of Christian or Biblical meditation is Levio Divina, which is a form of meditative or spiritual reading. It is mainly about what a text does to you, where getting information is less important. You could also focus on one of the Archangels named in the Bible and let them guide your heart in meditation.

Meditation Benefits

Meditation has many benefits. You could benefit from meditating for even just five minutes a day. There are even more benefits of meditation:

Reduced Stress Level

Meditating would lower your stress level. We often build up stress in our body, but with meditation you can break through the stress reaction and prevent your body and mind from overloading. People who are on the brink of burnout or trying to keep a lot of balls in the air could benefit a lot from meditation. Ultimately, meditation is good for everyone, because you give yourself some space to calm down.

Learn to Listen to Yourself

Meditation aims to relax, but also to gain insight into yourself. By meditating you can find out where a lot of your energy goes unconsciously. You can eventually build on this and get to work. You can more easily recognize and anticipate stress or other pain points.

Mindfulness

Mindfulness simply means being fully aware of the here and now. You notice more quickly what is happening around you. After a few weeks of meditating, you should be able to see connections more quickly between what you think, feel, and your response to them. If you see this and are aware of this, you have the choice to do it differently. By meditating you learn to focus on the moment. You become calmer and more resistant to stress.

Tips to Start Meditating

Starting to meditate and meditation itself is not difficult. However, it does take some practice and motivation. With the tips below you can make meditation your own.

• • Create a calm environment. If you meditate at home, then make sure that you do it in a quiet environment. Turn off your phone and other devices. Concentration is important when meditating, so a calm environment is very important.
  • Think about your attitude. Try to start with an open mind and begin the meditation in a comfortable position. You need to give yourself time, so hold the pose for some time.
  • Don’t be too hard on yourself. Meditating is a matter of relaxing and finding your inner peace. In the beginning, your thoughts can sometimes start racing, but don’t get frustrated with yourself! Don’t expect to instantly transform into a meditation guru. Sometimes meditation is easier than others. Don’t let this stop you and focus on the positive!
  • Focus on one type of meditation. As you’ve read, there are several forms of meditation. When you start meditating, it’s best to focus on one technique. Also, keep it up! By practicing one method for a longer period of time, it will eventually become easier to meditate.
  • Get a good meditation cushion. A meditation cushion ensures that you sit comfortably while meditating, which is very important. The more comfortable your sitting position, the better the meditation will be. If you don’t sit comfortably, get cramps or feel aches and pains, you get distracted much faster. This could disrupt your meditation. Nowadays you can choose a round meditation cushion or a meditation cushion in the shape of a half moon. Try them out and find out what’s right for you!

Check Out All Our Meditation Cushions

Create a Meditation Room at Home

You can, of course, meditate wherever and whenever you want. But how nice is it to have a meditation room at home? When creating a meditation space, it is important that you feel good about it. So choose a room in the house that makes you happy as soon as you step over the threshold. Do you not have such a nice meditation energy room at home? You may find a meditation corner in the garden or on your balcony.

Aromatherapy for Meditation

Meditation is about becoming one with nature. Make your meditation space completely to your liking with plants, flowers, and scents that make you zen. For example, think of lavender incense or eucalyptus oils. You can light different types of incense or use essential oils in an aroma burner. You can also light affirmation or meditation candles. Aromatherapy is popular for a reason, it really does help to relax.

Find Our Assortment of Incense Here

Relax with Color and Light

Favorite meditation room colors also differ from person to person. One likes serene light walls, the other likes a green meditation space. Above all, do what feels right for you. Did you know that a Himalayan Salt Stone Lamp could have a soothing and calming effect? In addition, it could also work as a natural air purifier. Perfect for your meditation room!  Warm Mood Lights, atmospheric Wall Tapestries, and colorful Gemstones and Minerals all help to create a soothing meditation room. You can, of course, also use these decorating tips for a zen child’s room as well.

Find All Your Zenful Products at Spiru

Are you just starting to meditate or are you already an avid meditation guru? At Spiru you will find everything for meditation. You will also find all kinds of informative blogs about meditation on our website, such as about how to Meditate with Rudraksha or how to use Manifesting to achieve your goals. You will find everything for your spiritual, meditation journey at Spiru.

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