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Meditation today is no longer a strange concept for many people. Stepping out of the framework of spiritual practice, meditation is now widely accepted and practiced as a method to relieve stress and regain inner peace. However, the concept of meditation and how to meditate is probably still a question for those who have just heard about it. So, I will share with you a little knowledge about what meditation is and how to meditate.

What is Meditate?

There are many different definitions of meditation, for example, in Buddhism, meditation refers to practices aimed at training the mind. In yoga, meditation is a state of purity and intense concentration where the mind flows unimpeded, completely immersed in the thought of universal consciousness. That is why in yoga, meditation is also called Dhyana which means “flow of mind”.

Or, according to the Cambridge dictionary, Meditation is directing one’s attention to a single thing and is used as a religious act or a means to help regain calm and relax the body.

Although it is expressed very differently, in essence, the definitions of meditation show that this is a method of training people’s ability to concentrate, thereby helping people become calm and calm to feel deep peace.

What are the benefits of sitting meditation?

Life is full of worries, causing people to often fall into a state of stress, stress, and distraction… Therefore, it is not difficult to understand that nowadays, many people have been looking to meditation as a solution. relieve stress and improve your health. The effects that meditation brings to people are very diverse, some of the outstanding effects that we can mention are:

• Relieve stress, reduce stress: Many studies by world-famous universities have shown that regular meditation has the ability to reduce gray matter density in brain regions associated with anxiety and stress. Therefore, practicing meditation will help improve many emotional problems, relieve stress, reduce stress, improve anxiety disorders and help prevent and support depression treatment. People who practice meditation regularly tend to love life, think positively, and be more peaceful than those who don’t practice.
• Reduce drowsiness, enhance concentration, and improve memory: Some American studies have shown that regular meditation has the effect of reducing sleepiness while maintaining high concentration. This may be due to the fact that meditation helps to sleep better. Not only that, but meditation also helps to enhance memory because it controls stress and stress – the leading factor causing distraction and memory decline.
• Strengthening immunity, preventing some cardiovascular diseases: During meditation, your body will need less oxygen, so the heart will beat less, which means blood pressure will decrease. Meditation also significantly reduces the risk of death from stroke and heart attack in people with heart disease increases antibodies and helps the immune system respond faster and stronger.
• Slow down the aging process: The aging process is fast or slow depending on the rate at which you consume oxygen. Meanwhile, the process of meditating causes your body to adjust its breathing, taking in less oxygen. Therefore, people who regularly meditate will look much younger than their real age.

It can be said that meditation brings many positive effects to people, both physically and psychologically. Therefore, nowadays, many people have started to practice meditation at home to improve health, and beauty as well as purify the spirit and mind.

How to meditate for beginners?

Sitting meditation is considered the most basic, popular, and effective way of practicing meditation. Those who are new to meditation should choose this method. To put it simply, sitting meditation is sitting and keeping the mind very quiet, in control, not letting delusions arise, and not letting the mind run after delusions. When you control your delusions, your mind will naturally be calm.

#1: Choose the right meditation posture

There are many meditation postures. But it is best to choose a position so that you are comfortable and do not get tired for a long time.

#2: Set alarm

Set the clock to the time you want to exercise. You should fix the time for the body to get used to sitting meditation. In the beginning, don’t be pressured or greedy but try to be perfect in the long run. Start meditating for 5-10 minutes and extend this time after you know how to meditate properly.

#3: Adjust posture for meditation

Keep your back straight, chin slightly tilted downwards. Eyes can be open or closed depending on individual habits. However, many people believe that you should close your eyes because this will help you not be distracted by what you see around you. Shoulders relax and chest push forward to expand the ribcage.

Be careful not to stoop or lean forward too much. This will create a habit in your shoulders and make your body unbalanced.

#4: Close your mouth and breathe through your nose

When meditating, breathe through your nose instead of your mouth, and your jaw muscles feel comfortable even though you breathe through your nose. Do not grind your teeth or clench your jaw. Be comfortable and breathe in rhythm as usual.

#5: Focus on your breath

It seems that the breath is at the core of the meditation method. Put aside everyday thoughts, don’t pressure, don’t think about other problems. Fully focus on your breath in a positive way. You will gradually feel that there will be nothing left in your head. The sound you hear is your own breathing.

Enjoy the sound of your breath and ignore all other sounds from the environment. Only then will your mind truly be at peace and your body will be completely released and relaxed.

#6: End of practice when the alarm goes off

You can extend the alarm time if you want. When finished, open your eyes and stand up gently. Stretch your muscles with a few basic exercises. Bring awareness back and start the work to come.

Advice for sitting meditation

Meditation gives us health, beauty, and an optimistic and elated spirit. In addition, meditation helps to calm the mind and get into the habit of controlling anger when problems arise.

The advice for you is to set your goal when meditating, try to do it little by little to reach the best level. Don’t be in a hurry and don’t overdo it in meditation. Because sometimes doing too much is not good.

Hopefully with the sharing about meditation above, you will have a better knowledge about this method.