IndexBrief Overview of MeditationWhy should we meditate?Benefits of MeditationHow does meditation help us overcome anxiety?Posture and breathingHow to engage in a daily meditation practice? Three Main Types of Focused MeditationOpenness/WitnessContemplation/Internal PrayerConcentration (Zazen)MindfulnessContemplative PrayerWe were born to worry and rush, as in Springsteen's 1975 hit song. So, we shouldn't feel guilty for practicing something that is in our nature/innate to us. However, worrying does not leave us unscathed and can even affect our physical and mental health. Say no to plagiarism. Get a tailor-made essay on "Why Violent Video Games Shouldn't Be Banned"? Get an original essay One of the most common disorders Generalized anxiety disorder (GAD) affects approximately 6.8 million American adults per year according to the Anxiety and Depression Association of America (ADAA) latest estimates. What hits us when trying to overcome anxiety is usually prescription anti-anxiety drugs like Prozac, Paxil or Xanax and the second option is often expensive therapy sessions. Where the former have severe withdrawal symptoms on mental and physical health and the latter are extremely expensive and can be time consuming. Meditation in its various forms, on the other hand, has proven its effectiveness when it comes to relieving anxiety and controlling thoughts. In this article we will provide in-depth guidance on common meditation practices, the purpose and benefits of meditation, as well as breathing and posture tips and techniques. Brief Overview of Meditation The earliest documentation of meditation discusses Hindu traditions (Vedantism) and forms of meditation from ancient India around 1500 BC. After ancient India, new forms of meditation (Dhyana) developed in China and India around 6th-5th century BC. The roots of Buddhist meditation date back to the 1st century BC, documented in the sutras of the Pali Canon, although the exact origin remains debatable among scholars. The documents emphasize a key combination for salvation through observance of the rules of morality, contemplative concentration, knowledge and liberation. These founding elements paved the way to salvation, inspired enlightened wisdom that leads to Zen. Around 20 BC, Philo of Alexandria also composed a form of spiritual exercises including attention and concentration, he was later followed by Plotinus. St. Augustine had tried to experiment with Plotinus' methods of meditation, but they did not prove worthwhile. Plotinus' techniques also failed to attract Christian followers. Other various religious people had early meditative practices, for example the Muraqaba meditation of the Sufi Muslim. Muraqaba is literally translated to "watch" in Arabic, circa 1630. Other forms of Sufi meditation are Dhikr or remembrance of God through repetition of words. Dhikr was systematized in Sufism in the 11th and 12th centuries. Jewish meditation also arose and changed in the Middle Ages, practices were included in prayer, their 613 commandments or mizvot, and study. (Kabbalistic and philosophical practices/techniques). Eastern Christian meditation uses the practice of repeating words or phrases in a particular physical posture. They may also include repetition of the Jesus Prayer. In contrast, Western Christian meditation emphasizes “Lectio Divina” or divine reading. Reading, reflection, prayer and contemplation were developed through the Benedictine monks. Why should we meditate? The main goal of meditation is to explore one's mind and evengo far beyond our basic thinking. Meditation aims to expose you to your essential nature and allow you to call upon a state of peace and bliss whenever you need it. Meditation is not something schools give us as students, rather a practice we learn on our own to discipline our minds, relax our bodies, and simply breathe. We are rarely taught how to reach the very center of our consciousness, however beneficial the technique may be to our well-being. Meditation allows us to rest the mind while maintaining a total/complete state of consciousness. Meditation goes a long way in alleviating anxiety and decreasing various mental disorders including but not limited to social anxiety, depression, panic attacks, attention deficit, and eating disorders or hyperactivity. . In fact, according to Madhav Goyal (2014), anxiety was the most common reason why people practiced meditation. Benefits of meditation Meditation has numerous health benefits including improved blood circulation, an increase in volumes in the areas responsible for regulating emotions and self-control, and a reduction in cortisol in the blood. levels and lower heart rate, increased cortical thickness in the areas responsible for attention, less sweating, less anxiety, slower breathing rate, less stress, improved well-being and deep relaxation. Practicing meditation regularly also improves your ability to concentrate, multitask, and even your ability to work, think creatively, and retain information. According to this review from JAMA Internal Medicine, “Meditation programs can reduce negative dimensions of psychological stress. Mindfulness meditation programs, in particular, show small improvements in anxiety, depression, and pain with moderate evidence and small improvements in stress/distress and the mental health component of health-related quality of life with low evidence compared to controls non-specific actives. Meditation not only improves your overall health and well-being, but also gives a great boost to your social life. While the practice itself strengthens solidarity, meditation allows you to become more compassionate and socially connected with others, increases emotional intelligence, and decreases feelings of loneliness. Meditative practices help us stay on top of our busy daily lives. It allows us to take control, the way we know it. Meditation inspires us to become wiser, more patient to face all our problems and be able to solve them in every possible way. There is no way to completely control our thoughts and minds, but with meditation do you learn not to let negative thoughts and emotions be in the driving seat? How does meditation help us overcome anxiety? According to the Cleveland Clinic, “Anxiety disorders affect approximately 40 million people.” American adults. They are the most common mental illnesses in the United States. Most anxiety disorders begin in childhood, adolescence, and early adulthood. They occur more often in women than in men." Simply put, meditative practices allow us to begin breaking down negative thought patterns, overthinking, constant worry, and stress. While there is no specific reason behind anxiety, studies show that it could be caused by a chemical imbalance in the brain, develop following a certain trauma, or be inherited from parents, just like eye color. Maintaining a meditation routine will increase worry and stress. tendencies, help overcome mood disorders and even reduce inflammation and genesproinflammatory. Posture and Breathing There are several types of postures that vary in their effectiveness and physical strength requirements, such as the quarter lotus, half lotus, full lotus, Burmese position, seiza position and chair position. The fundamental points to cover when trying to maintain perfect posture as a beginner are: Sit comfortably on a cushion or chair with a straight back. Try to maintain an upright position that allows you to focus deeply on the flow of your breath. Keeping the spine elongated is an integral part of this practice. Don't worry about the position of the legs. Many beginners remain concerned about the “perfect” position of their legs, similar to what they see in the photos. However, what matters most is keeping them comfortable in whatever way possible, whether you want to extend them or cross them. Just like the position of the legs, there is no textbook preference, so, don't worry about worrying about your hands. It is important to keep them in a comfortable position. Many people like to keep their hands resting in their lap or at their sides. Relax your shoulders and establish a strong back while keeping the front of your body open. You can push your shoulders back slightly if you feel more comfortable that way. Keeping your eyes open or closed is a personal preference. So feel free to open or close them whenever you like. Try to keep your chin tilted as if you were looking down to make breathing easier and help keep your chest open. Focus on inhaling and exhaling through your nose. Do not breathe through your mouth. Make sure your facial muscles are all relaxed and direct your energy and attention on every breath you take. Avoid getting caught up in surrounding distractions, such as the color of the wall paint or the tile finish on the floor. Allow yourself to relax and surrender to the flow of your breath. Focusing on your breathing can be quite fun. Some people prefer to watch the movement of the nose, or the contraction and expansion of the lungs, others like to listen to the sound of each breath. There is no perfect way to do this, just like meditation itself, just focus on staying as comfortable as possible. Bring your attention back after every passing thought. A common mistake that novices and beginners often make is confusing a “fleeting thought” with the failure of the meditation session. It's very likely that your mind will wander during meditation, at which point it's crucial to refocus and shift your attention to your breathing. A great method that I have personally found helpful is to label whatever thoughts you have as simply “a minor thought” that in no way affects your current solitude or disrupts your meditative state. How do you engage in a daily meditation practice? First, start small. Don't force yourself into 45 or 60 minute meditation sessions. Meditation is very flexible and you can observe the results quite easily. Start with 3-5 minutes of meditation where you focus only on your breathing. Even if you think 3 minutes is too long, you can start by counting just three consecutive breaths. Secondly, sit where you feel most comfortable. It is essential to dedicate a comfortable place in your home where you can relax and lie down comfortably for a while. You can always invest in a meditation cushion or chair if you opt for a more comfortable seat. Third, adjust the meditation time for practice. Select the time that best suits your daily schedule. Adjusting the time will help you keep a nice momentum going. Start with a short duration and gradually work your way up. Fourth, find your posture. As mentioned in.”