Meditation Methods and Tips - Benefits of Meditation

Meditation is a method of systematically regulating your mental faculties, usually by focusing your attention on your breath, an image, or a word or phrase. Meditation methods also include dismissing feelings and thoughts that are distracting, in a calm manner. It is usually done while being seated in a relaxed position, with the eyes closed.

Meditation is useful for relieving stress, and to attain a state wherein your mind and body experiences a sense of profound release and relaxation. Many experts are of the opinion that the regular practice of meditation techniques which elicit relaxation of the mind and spirit is vital for helping the body in erasing the accumulated effects of stress, which is associated with chronic health problems like heart disease, high blood pressure, asthma, and a weakening of the immune system. According to some experts, there is a direct link between stress and depression.

Studies have shown that one of the benefits of meditation is preventing the relapse of another episode of depression in people who have experienced three or more. For instance, according to one study, when a group of people received normal treatment for their depression, 78 percent of them relapsed within the next year, while only 36 percent did of another group who used meditation techniques along with regular treatment.

It has been proven that the brain is distinctly affected by meditation. For example, scientists measured the electrical activity of the brain in a study, before, soon after, and four months after a course in meditation techniques which lasted for two months. It was found that there was an increase of the activity on the prefrontal cortex's left side, which is thought to be the center of emotions like serenity and joy.

Another benefit of meditation is facilitating personal change, which is akin to the personal changes brought about by psychotherapy. Some psychotherapists, especially those involved in the field of cognitive behavior, have included meditation methods into therapy. The patients are taught meditation techniques, which they either do during the session, or at home by themselves. If you are interested in learning meditation techniques, you can either go to a class, or pick up meditation tips from a tape and practice on your own.

Here are a couple of meditation techniques you can try out:

• Select a mental device which you can use to help you to focus your mind. Repeat a sound, word, phrase or prayer, like 'Om,' 'peace,' or 'calm,' either silently, or aloud. If you say it aloud, keep your voice soothing and long drawn out. You can either keep your eyes shut, or train your gaze on a single object (yogis use a lighted candle, for instance). Assume an attitude of complete passiveness. Do not allow thoughts like performing the meditation well, which beginners usually undergo, distract you. Don't allow other concerns about your daily life to encroach into your thoughts. They will frequently, in the beginning, but a part of meditation technique is to slowly be able to push them away gently. The best way is to focus back on the word or object every time your mind is distracted. Now relax all your muscles consciously. Breathe naturally and easily, keeping your mind focused on your mental device for about 15-20 minutes, or even longer if you wish. One way to keep your meditation practice regular is to choose a specific place and time to do it, and stick to it.


• Choose a quiet spot and sit in a cross-legged position. Placing your hand just under your navel, feel your belly gently rising and falling with each breath. Take a deep breath in, counting up to 5-8 mentally. Then hold your breath to a count of 3-8, according to your capacity. Then exhale slowly, counting up to 5-8. Keep concentrating on your breath going in and coming out. You can do this for 5-10 minutes, or longer if you wish.