Meditation

Meditation is an ancient practice that involves focusing your mind in order to deepen your sense of awareness. There are various types of meditation, including mindfulness meditation, transcendental meditation, and guided meditation, all of which rely on unique combinations of mental and physical techniques. Practiced worldwide, meditation can help relieve symptoms of depression and anxiety, improve cognition, and support emotional resilience. These mental health benefits in turn support healthy sleep, improved blood pressure, and more. You can practice meditation virtually anywhere at any time.

Commonly Asked Questions

How exactly do you meditate?

There isn’t one specific way to meditate, but rather a range of meditation techniques. A good place to start is in a comfortable position in a quiet space with your eyes closed, hands relaxed, and attention focused on your breath.

There’s no right or wrong way to meditate. Signs that your meditation practice is on track may include feelings of stillness, presence, calm, awareness, and even joy. However, experiencing agitation, restlessness, or sleepiness is also common, especially in the beginning.

How long you should meditate depends on your experience with meditation and your goals. Meditation beginners, for example, may start with 5- to 10-minute daily sessions. Once you feel consistent with this routine, consider adding another 5 to 10 minutes.

While expanded awareness and mental clarity are common meditation goals, avoid setting strict expectations for your practice or being hard on yourself when your mind wanders. Release any tension and approach your practice with openness and a sense of ease.

Some people may find calming nature sounds or relaxing music helpful for their meditation practice, while others prefer silence. Certain types of meditation include chanting, while guided meditations require listening to the soft spoken words of an instructor.

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Resources
  1. Meditation. Cleveland Clinic. May 22, 2022.

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