When I initially delved into the practice of meditation, a shroud of secrecy surrounded the process, prompting questions about the necessity of ceremonial initiation and associated fees. I strongly believe that meditation should be an accessible skill taught in schools, benefiting individuals of all ages by promoting overall well-being and serving as a powerful stress relief and coping tool.
As my meditation journey progressed, I explored various techniques. This simple meditation method remains a staple in my routine, especially during stressful times. Mantra-based meditation, a form of meditation where a repeated sound or phrase (mantra) is used as a focal point, offers a range of potential benefits.
Some commonly reported advantages:
- deep relaxation
- improved concentration
- reduced anxiety
- better sleep
- lower blood pressure
- decreased symptoms of depression
- overall enhanced emotional well-being
Selecting a mantra that resonates with you is key to this practice. While some prefer the universal “Om,” other words like “Breathe,” “Calm,” or “Love” work just as effectively. Whether you sit lotus style on the floor, sit in a chair with feet grounded, or even lie down, the versatility of meditation makes it adaptable to various settings. I find it very effective when traveling and dealing with jet lag, long airport waits, and turbulent flights.
Here’s a step-by-step guide for your meditation practice:
- Sit or lie down.
- Close your eyes.
- Take a few deep breaths, releasing stress and tension.
- Inhale deeply and exhale, relaxing your shoulders, hands, face, and mind.
- Direct your internal focus to your third eye, the area above the bridge of your nose, between your eyes.
- Silently repeat your chosen mantra.
- Continue the mantra for 5-15 minutes.
- If thoughts drift, gently redirect your focus to the mantra and your third eye.
- Conclude the meditation by recentering your attention on your breath.
- Gradually move and regain awareness of your body by wiggling fingers and toes.
- Open your eyes.
In making meditation accessible and demystifying its practice, we can integrate its benefits into our daily lives, fostering mental and emotional well-being for everyone.