Meditation is one of the most popular practices in the world, but it’s not necessarily something that everyone knows about or understands. The term itself doesn’t necessarily bring to mind images of a serene lake or a mountaintop breeze — we think of sitting silently for hours in an empty room with nothing but our breath and our thoughts as company. But there’s more to this practice than just the stereotypical idea of sitting quietly with your eyes closed and your mind at peace. Let us explain what meditation actually is, why it’s so important, and how you can start practicing today.

1. Meditation Meaning
Meditation Practice
Meditation is one of the most popular practices in the world, but it’s not necessarily
something that everyone knows about or understands. The term itself doesn’t
necessarily bring to mind images of a serene lake or a mountaintop breeze — we think
of sitting silently for hours in an empty room with nothing but our breath and our
thoughts as company. But there’s more to this practice than just the stereotypical idea of
sitting quietly with your eyes closed and your mind at peace. Let us explain what
meditation actually is, why it’s so important, and how you can start practicing today.
What Is Meditation?
The simple definition of meditation is the practice of being engaged in the here and now,
both physically and mentally. It’s often compared to breathing, as you’re using your
breath to help calm and focus your mind — and many people find that they have
stronger concentration and are more relaxed when they’re breathing mindfully.
Meditation is a very broad term, but you can think of it as the practice of focusing your
thoughts and being fully present at the moment. This can help relieve stress,
depression, and anxiety, improve your sleeping schedule, and even boost your immune
system.

2. How Does Meditation Work?
Meditation works by training your mind to focus and redirect your thoughts. You learn to
control your thoughts and emotions, and eventually, you can clear your mind entirely of
all thoughts. This allows you to achieve a state of inner peace and calm. When you’re
able to control your thoughts, you can better control your emotions and reactions to
stressful situations. You can also use meditation to improve your focus and
concentration. Some people use meditation as a way to connect with their spiritual side
or to get in touch with their higher selves. Whatever your reasons for meditating, the
goal is to achieve a state of relaxation and inner peace It requires a commitment to
regular practice. The best place to start is with a short session of just a few minutes.
Once you have the basic techniques down, you can increase the amount of time you
spend meditating. Start by sitting or lying in a comfortable position. Close your eyes and
focus on your breath. Take a few deep breaths, inhaling and exhaling slowly. As you
breathe, pay attention to the sensations in your body.
Allow your mind to wander. Don’t try to force it to be quiet.
Types of Meditation
There are many different types of meditation, and each one rewires your
brain and produces a different result. But there are mainly 6 types of
meditation tactics that are most effective. These six different tactics are ...
1. Vipassana Meditation,
2. Spiritual Meditation,
3. Focused meditation,
4. Movement meditation,
5. Mantra Meditation,
6. Transcendental Meditation.
1.Vipassana Meditation
Vipassana meditation is a type of meditation that was developed in India
and is based on the teachings of Buddha. It has been practiced since the
time of Gautama Buddha, 2,500 years ago. This form of meditation focuses
on mindfulness and awareness, both during formal practice and throughout
daily life. It aims to cultivate a non-judging awareness by observing reality
as it unfolds in a detached manner. Vipassana means “to see things as

3. they really are”, which refers to an insight into the true nature of reality. This
type of meditation is good for people who have no one to guide them, as it
can be practiced alone and easily.
2. Spiritual Meditation
Spiritual meditation is the mindful practice of connection to something that
is greater, vaster, and deeper than the individual self. This can take many
different forms, but often includes a focus on the breath, an intention or
mantra, and an open and receptive attitude. The goal of spiritual meditation
is not to achieve a particular state or experience, but rather to simply be
present with whatever arises, good or bad. This practice can help to quiet
the mind, connect us to our deeper selves, and bring a sense of peace and
calm, this practice is also beneficial for those who like a calm environment
and need spiritual growth.
3. Focused meditation
Focused meditation involves focusing on something intently as a way of
staying in the present moment and slowing down the inner dialogue.
Mindfulness meditation is a type of focused meditation that involves paying
attention to the present moment without judgment. This practice can be
useful for everyone who needs extra focus in their life.
4. Movement meditations
Movement meditation is not your usual meditation where you sit still and
focus on your breath. Instead, you move your body and focus on your
breath. This type of meditation can be done in any form of movement,
including walking, yoga, tai chi, qigong, or even dancing. Movement
meditation has a number of benefits. First, it can help to reduce stress and
anxiety. Second, it can help to improve your focus and concentration. Third,
it can help to improve your overall physical health. Finally, movement
meditation can help to improve your mental and emotional well-being.
Movement meditation is good for those who find peace in doing something
and also like to keep running it to give peace to their mind.
5. Mantra Meditation

4. Mantra meditation is a spiritual practice that focuses on the repetition of a
mantra. It can be practiced by anyone regardless of religion or faith. The
practice is said to bring about a state of deep concentration and tranquillity.
The word “mantra” is derived from the Sanskrit words “manas” (mind) and
“tra” (instrument). A mantra is therefore an instrument of the mind. The
earliest mantras were in the Vedic tradition of India and were used as a tool
for contemplation and self-transformation. Mantras are still used in
Hinduism, Buddhism, Jainism, and Sikhism.
6. Transcendental Meditation
Transcendental Meditation effectively reduces stress, anxiety, depression
and insomnia because it allows you to transcend your thoughts and enter
into a state of pure consciousness. Transcendental meditation or
transcendental meditation means transcendence. This process of
meditation is quite simple and intuitive. In this, sitting in a state of relaxation
blindly is done twice a day for 15 to 20 minutes. Transcendental Meditation
is not a religion, and you do not need to believe in anything to benefit from
it. Transcendental Meditation is a form of self-care that can be practiced by
anyone.
Benefit of meditation
Meditation is a great way to relieve stress and improve your mental health.
It can also be used to boost your immune system, decrease your blood
pressure, and improve your sleeping schedule. People who practice
meditation regularly have less anxiety, stress, and depression. This can
come from the positive effects it has on your brain, as well as the
connection it makes with your body.
How to Start Practicing
Who would’ve thought that sitting quietly for long periods of time could be
so beneficial? But when you’re rewiring your brain, you actually have to use
it! Meditation isn’t something you can just do once and forget about — it
requires consistent practice to reap the benefits. Here are a few tips to get
you started: - Find a quiet place where you won’t be disturbed. - Pick a time

5. when you’ll have enough time to focus on your thoughts without any
distractions. - Put your phone on a silent “do not disturb” mode and pick a
quiet moment when you won’t be interrupted.
To do any meditation properly, it is necessary to have a correct meditation
posture (movement meditation is the exception). There are mainly three
types of asana mudras (The term “asana” is a Sanskrit word meaning
“pose” and “seat” or “seated,” while “Sukha” translates to “ease,” “bliss,”
and “happiness.”) used for meditation:-
● Sukhasana
● Padmasana
● Siddhasana
Sukhasana
Follow these step-by-step instructions to perform Sukhasana:-
1. Start from a seated position. Sit on a yoga mat, yoga blanket, or bare
floor with your legs extended outward.
2. Position your arms and shoulders. Keep your arms to the sides and
straighten the shoulder blades.
3. Cross your legs. Slowly cross the legs at the shins, with one leg on top of
the other.
4. Widen your knees. Then position each foot beneath the opposite knee
(cross-legged).
5. Relax your arms. Place your hands on the knees with your palms down.
6. Straighten your back. Balance your body weight across the sit bones,
making sure to press the buttocks into the floor, mat, or blanket.

6. 7. Soften the neck and gaze ahead. Inhale deeply and exhale after three
seconds, repeating the breathing exercise throughout. Hold the pose for
approximately one minute or the length of time that your yoga teacher sets.
8. Repeat. Change the cross position of the legs and repeat the steps of
the pose.
Padmasana
Follow these step-by-step instructions to perform Padmasana
1: Seat yourself down on the floor or on a mat with your legs outstretched
before you and keep your spine erect.
2: Bend your right knee and place it over your left thigh. Ensure that the
sole of your right foot points upward and that your heel is close to your
abdomen.
3: Now, repeat the previous step with your left leg.
4: Now that your legs are crossed and your feet are placed on opposite
thighs, place both your hands on your knees in the mudra position.
5: Ensure that your head is straight, and your spine is erect at all times.
6: Maintain this position and continue with gentle long breaths taken in and
out.
Siddhasana
Follow these step-by-step instructions to perform Siddhasana

7. 1.Begin by sitting on the floor with your legs straight out in front of you and
hands at your sides. For extra cushioning, consider sitting on a yoga mat or
blanket.
2.Bend your left knee and bring your left heel close to your body by your
groin area.
3.Bend your right knee and move it toward the front of the left ankle.
4.From this position, inhale and while you exhale, lift your right foot and
place it just above your left ankle. Bring your right heel into your groin area.
This step should feel comfortable. Do not force it.
5.Slide the toes of your right foot into the space between the left calf
muscles. This will help to keep your posture steady.
6.Take your hands from your sides and place them palms down on the
knees. Your knees should touch the floor. You can also stretch your arms
straight to the sides and rest the backs of your palms or wrists on your
knees, so your palms face upwards. If you cannot do this or you experience
discomfort, use one of the modifications until you have more flexibility in
your hips.
7.Sit upright with your gaze facing forward. There should be a nice, straight
line from the top of your head to the floor. Stay here and breathe deeply for
one minute or longer.
5 Things to Remember When Practicing Meditation
1. Pick a particular type of meditation that works best with your lifestyle.
2. If you’re new to the practice, start with 5 – 10 minutes of meditation a
day.
3. Pick a particular topic to focus on during your meditation.

8. 4. Use your breathing as a reminder to be present and focus your
thoughts on what you’re doing.
5. Be patient and allow yourself to rewire your brain from the inside out.
Conclusion
Meditation is one of the oldest practices in the world, and it’s incredibly
beneficial for your mental and physical health. Whether you want to relieve
stress and anxiety, become more present and focused during your daily
routine, or boost your immune system, you can do it with consistent
practice and determination. And don’t forget – it doesn’t have to be a
solitary experience. There are so many different ways to practice
meditation with others, and you can also reap even greater benefits by
combining your practice with other activities, such as exercise or
gardening.
It was just a glance. In our next posts we will describe this vast topic
to understand "Meditation" step by step so that we avoid possible
mistakes to gain maximum benefits.