The term meditation refers to a sequence of mental taming practices meant to induce self-sustained consciousness of total relaxation, spiritual wakefulness, and sense of well-being. It helps infuse and radiate positive energy throughout our minds and bodies, and develop a deeper sense of compassion, benevolence and empathy towards ourselves and other people. A well-practiced meditation can empower us to live in perfect unison with Allah, the Almighty, the Omnipotent and Supreme power of the universe and become able to seek serenity from within…not from without.
Generally, meditation has a calming and soothing effect as it stimulates an improved state of awareness and self-observation directed inwardly to help us attain a state of internal alertness in which the mediator becomes able to shut down all elements of interruptions except the awareness itself and enjoys an undisturbed sense of inter satisfaction and content even during engaging in the most daunting activities or living though the toughest situations.
In a more refined outlook, meditation is aspired to as a mean to enhance our brain activities to improve single pointed concentration, increase attention span, sharpen focus and memory, and prompt a clearer vision. When practiced diligently, meditation can actually increase mental and emotional intelligence, develop certain skills, improve self-esteem and contribute to more effective functioning including academic performances and IQ scores enhancement.
The mental state of mind induced by meditation is accompanied by biological and physical changes in the body that can contribute to enormous health benefits and relief many physical issues such as hypertension, chronic inflammation and the associated disorders such as asthma and arthritis, headaches, pain management, etc. It can also prompt more efficient metabolism and respiration. Moreover, it was found that meditation may produce physiological benefits by changing the neurological functioning to help reduce melancholy, apprehension and sense dread, anxiety and restlessness. It can also have stress reducing effects, stimulate forgiveness and manage anger.
Meditation can bring back harmony to our inner conflicting elements, and the turbulent world we live in
As meditation has a cleansing effect on our entire being; body and soul, every time we meditate we empty our minds from the clutters and their negative lingering residuals that if left to accumulate, would crowd our flow of thoughts, interrupt our peace of mind and contribute negatively on our mental and physical health as any increase in mind’s clutter is associated with a decrease in our positive energy.
As we advance in meditation we can practice whenever we are in need for an immediate relief and refuge in the sought after inner peace and tranquility regardless of our surroundings, and as a reward we end up better equipped to control how we feel and react. But first we have to learn how to discipline our mind and regulate our inhale and exhale.
- As a beginner, you have to assign time for meditation at least once a day for average 10 minutes and have it incorporated into your daily routine as the steadiness of mind meditation is best achieved when performed regularly. Early morning, or at the end of an exhausting working day are the most appropriate timing. Start by shutting down all interruption to your attention. If you love music play calm repetitive gentle tunes, nothing loud, exciting, or even sensual to avoid distraction of your concentration.
- Meditation outside achieves better results especially in breathing as long as it’s performed in a calm and non polluted atmosphere.
- Your back should be forward and straight to support the whole weight of the upper part of your body and to help in the breathing technique. you can sit levelly on the ground, on thick cushion on the floor, or on a chair that has its back legs lifted a few inches off the ground.
- Relax your arms and legs. They don’t need to be in any special position, just as long as they are relaxed and don’t interfere with balancing your torso. You can put your hands on your thighs, but it might be easier at first to let your arms hang at your sides as the hanging weight helps for support and alignment.
- Work towards total relaxation. Keep searching for parts of your body that aren’t relaxed and consciously stimulate them to relax.
- Breathe deeply until you feel your lungs swell. Let your attention rest on the flow of your breathing. Listen to it, follow it, but make no judgment on it. The goal is to allow the chaos in our minds to gradually calm down and fade away.
- Choose a calming word or phrase. Repeat it over and over to yourself silently to prevent sidetracking thoughts from interfering into your session. Beginners may find it easier to count inhales and exhales. Try counting from 1 to 10, and backward.
- You can also take yourself to a journey through a place you find cheerful and relaxing. Make yourself acutely aware of your visualized surroundings, and try to absorb the sounds, smells, and textures until you are actually peaceful and relaxed.
- Do an effort to silence your mind, avoid thinking about unaccomplished tasks, sad memories, or your negative feelings. Just focus on clearing your head and watching over your breathing. Once you’ve coached your mind towards single minded focusing, the next step is to focus on nothing at all and work your way towards clearing your head until total silence prevails for a few minuets. This state of mind is the core of meditation, it requires persistent disciplining, however it’s mind detoxing and worth every effort we do to each this end.