What to Think About While Meditating
Meditation is a process in which you sit in a calm, upright position and be in the moment with no distractions. This makes you become more productive. There are two major styles of meditation.
First is focused-attention meditation in which you concentrate your attention on a single thing, thought, sound, breathing, calming sound or object. You need to be attentive and not distracted.
Second is the open-monitoring meditation, which is meant to broaden awareness of all environmental aspects, and sense of self. You become aware of feelings, emotions, impulses, and thoughts within.
Things to keep in mind during meditation
There are two basic things in meditation: something to sit on and a timer. For the seat, it can be a chair, bench or meditation cushion. However, you should start with a chair until you get used to meditation then advance to a meditation cushion. The cushion is effective as it makes you sit in an upright position, which improves your alertness and quality of meditation. Alternatively, you can also use a meditation bench if the cushion doesn’t work for you.
When sitting you need to keep your back straight for alertness and easy concentration on your breath. You can either meditate with your eyes open or closed. Just ensure you don’t lose focus and start sleeping. Ensure you place your hands where you feel most comfortable. A cross-legged pose is recommended to achieve the attention cycle. While sitting look slightly downward to help open up your chest. However, its all up to you; find a position that suits you best.
Your attention cycle can be achieved by bringing back your attention to your breath each time your mind tries to shift from your breathing into thoughts. You should do it regularly to get used to it. For the timer, you can use your ready-made phone timer or a meditation app. It will help you keep time during the attention cycle.
Benefits of meditation
- During meditation one is normally in a still position, creating a calm atmosphere. This helps in energy recharging and feeling renewed.
- Regular meditation also increases blood flow in the brain, makes the brain age slower and increases the grey matter in the brain. This enhances your muscle control, sight, memory, speech, emotions and hearing ability.
- Meditation improves sleep.
- Meditation also helps to boost students’ grades, focus, stop procrastination and be completely immersed while doing something.
- It helps control pain and fight addiction.
- It can help generate kindness and acts of mercy.
- It promotes emotional health and enhances self-awareness.
Healthwise, meditation helps to:
- lower: blood pressure, heart rate, perspiration, respiratory rate, anxiety, stress, blood cortisol levels, physical tension, depression and the aging process
- improve: blood circulation, well-being feelings, immune system, energy, and relaxation
- Physiological benefits include: calmness, comfort, more tolerance, anger control, reduce worry, brings clarity, increases confidence, and personal growth
- Meditation also improves concentration, memory, reception capacity, control while under pressure, creativity, attention span, and lowers likelihood of distraction
- Sit in an upright, comfortable position and dim the light in the room.
- Start your timer, and ensure the alarm is gentle and won’t disorient the calmness in you.
- Focus on your breath, inhaling and exhaling.
- Don’t think, and whenever the mind wanders, bring back your attention to your breathing.
- Start with meditating for 5 minutes and as you start getting used to it, increase to 10 minutes and so on. But take your time and do it every day.
- Ensure you are in a quiet environment to prevent distractions.
- Whenever your mind wanders, be nice to yourself; don’t feel frustrated or blame yourself.
- If you easily lose attention, try counting 1-5 after each breath and repeat the number cycle.
What to think about while meditating
- First and foremost, you should think about your breath. Focus on your breathing and how it affects your body. Acquire peace by just concentrating on how you inhale and exhale. This is the ultimate guide to meditation.
- Also, do a body scan. Feel your arms, feet, legs, stomach, chest, head and face. This is to note the part of the body that is tight or tense and try easing the part. You can do this while sitting or lying.
- Think about how you are feeling at the moment. How are you generally feeling? Do you have enough energy? Is something pulling you down or draining your energy? What is taking up much of your mental space? Even if you didn’t know what was troubling you, in this state of calmness you will get an answer.
- Think about the things you are most grateful for. Evaluate your life and focus on the things that you love in your life and what you are proud of.
- Choose a mantra in which you get to focus all your thoughts and feelings on a central idea. By choosing a mantra, you can set your daily goals and what you want to accomplish in your life or presently.
- Reflect on the day; if the meditation is in the morning, think about yesterday and if at night, meditate on what happened during the day. However, don’t confuse this with overthinking. What did you achieve or learn? In the case of a lesson, think about carrying it forward to the next day
- At the start of a new week, always reflect on the previous week. Is there something you are grateful for? Are there problems you encountered? What lessons did you learn? Are you still holding on to last week’s baggage? If so, try letting it go. The week is gone and it’s a new start. Get a new feeling and know it’s a new chance to do something new and discover more.
- Think about what you can do for others. Think of ways in which you can benefit those you meet, associate with, encounter or have to face. It doesn’t have to be someone you know; you can decide to perform an act of mercy to a random person.
- Think about your goals and what you can do today to achieve them or move closer to them. Just take it easy. First, acknowledge how far you have reached and be optimistic of better progress. Therefore, don’t let it strain you. Also, think of ways to achieve personal fulfillment and be at ease.
- During mediation, you can also think about what inspires you. In a state of calmness, you can easily focus and see what motivates you and makes you want to do better. This could range from books, a role model or even a goal.
- Get to know yourself better; start a conversation with yourself and become your best friend.
In summary, while meditating you can focus on different things: your breath, white light, a body scan, present moment, goals, emotional triggers, emotions, humanity, inspiration, core values, forgiveness, happiness, suffering of others, breathing cycle, sense of compassion, a mind conversation, space and soothing music. Meditation will make you take life easily and ease you from any kind of pain that is affecting you at the moment. You will get comfort and be happy about where you are at the moment.