Meditation : Benefits, Tips and Tricks

What Is Meditation?

Meditation, or focusing the mind on a particular object, thought, or activity – trains attention and awareness to achieve a state of mental clarity, emotional calm, and stability.

Simply put, it is the practice of deepening your awareness or focusing your mind for a period of time. Cultures around the world have religious and spiritual roots.


Meditation is practiced in many religious traditions. The earliest records of Dhyana are found in the Upanishads, and is prominent in the meditation repertoires of Jainism, Buddhism and Hinduism. Since the 19th century, Asian techniques have spread to other cultures and have applications in non-spiritual contexts such as business and health.

Various Types 

Meditation is a technique that has been used for thousands of years to develop present-moment awareness.

Exercises are also included to sharpen focus and awareness, connect body and breath, develop acceptance of difficult emotions, and shift awareness. There’s no right or wrong way to meditate, but it’s important to find a way that works for your needs.

There are nine general types of meditation practice:

1.Mindfulness Meditation

This type involves paying attention to your thoughts as they pass through your head. They do not judge thoughts and do not participate in them. They simply observe and acknowledge all patterns.

This exercise combines concentration and awareness. It may help to focus on an object or your breath while observing bodily sensations, thoughts, or emotions.

2.Spiritual Meditation

This type is used in nearly every religion and spiritual tradition.

The types of spiritual  are as diverse as the spiritual traditions of the world itself. Many of the  techniques present in the world today can be considered spiritual meditations.

Various Examples include:

1.Christians performing prayer.

2.Jewish Kabbalistic practices.

3.Jain and Buddhist Monks.

3.Focus Meditation

Focused meditation involves focusing on one of your five senses.

For example, you can focus on internal things like breathing, or use external influences to focus your attention.

4.Movement Meditation

This is an active form of meditation where movement brings you into a deeper connection with your body and the present moment.

It is suitable for those who want to find stillness in movement and become more aware of their body.

5.Mantra Meditation

Mantra meditation is very much popular in many religions, including Hindu and Buddhist traditions. This type uses repetitive and continuous sounds to clear the mind. It can be a word, phrase, or tone,  the most common being “OM”.

6.Transcendental Meditation

TM is a form of meditation that has been the subject of numerous studies in the scientific community.

Founded by Maharishi Mahesh Yogi, TM refers to specific practices aimed at calming the mind and bringing about a state of calm and peace. This involves the use of mantras and is best taught by certified  practitioners.

7.Progressive Relaxation

Progressive Relaxation, also known as Body Scan, is an exercise designed to release tension in the body and promote relaxation.

Often this form of meditation involves slowly tensing and relaxing her one muscle group at a time throughout the body.


This type is used to increase feelings of compassion, kindness and acceptance towards yourself and others.

It usually involves opening your heart to receive love from others and sending good wishes to loved ones, friends, acquaintances, and all living beings.


Visualization meditation is a technique focused on enhancing feelings of relaxation, peace, and calm by visualizing positive scenes, images, or people.

This practice involves vividly imagining the scene and using all five senses to add as much detail as possible. An eye can be kept on character being played.

Benefits of Meditation

benefits of meditation

1.Reduces Blood Pressure

2.Lowers Stress

3.Better Sleep

4.Improved Emotional Interactions

5.Helps with Mood Swings

6.Better Adaptability

7.Low Aggression

8.Reduced Anxiety

9.Reduces Chronic Pain

10.Prevents Cardiovascular Disease

11.Improves Mental Health.

How to get Started?

Sit for 20 minutes a day for 100 days. Combine that with an additional two to five minutes of meditation throughout the day to break through clutter and you’ll feel the effects immediately.


Whether you want to de-stress or find spiritual enlightenment, there is a meditation practice for you.

Don’t be afraid to step out of your comfort zone and try different methods. Finding the right one often requires trial and error.

If you have time and you want to completely refresh yourself then there are techniques available like vipassana to help you declutter your thoughts and take a break from day-to-day life.


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