An easy and effective way to learn Meditation for everyone and bring peace and tranquillity to your life
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Beginners Guide to Meditation

Beginners Guide to Meditation

A toolkit for the discerning beginner, this five part series created by Prasiddha Ramarao will introduce you to the art of meditation, meditation techniques, and tips on how to maximize gains during the rest of your day.

Foundation Series-2

Series 2 builds your meditation skills further. Here, you will go deeper into the experience of breath, body, and sound.

Foundation Series-3

Series 3 builds your meditation skills further. Here, you will go deeper into the experience of the breath.

Foundation Series-4

In this series, you will go deeper into your mindfulness practice, developing what psychologists call "Metacognition" - the ability to observe, witness, and understand how your mind works, to create the reality you experience.

Intermediate Series - 1

This series uses the techniques of mindfulness with guidance and more silence to deepen your practice

Intermediate Series - 2

This series deepens your practice of mindfulness of breath, with tips on handling a wandering or restless mind

Intermediate Series - 4

This series enhances the meta cognitive awareness and the ability to observe the nature of your mind
7 Days Less Guidance Meditation

7 Days Less Guidance Meditation

More space and silence with just the right amount of cues to help your practice
What is Meditation?
Meditation is the training of your brain for improving the state of awareness and making you more conscious by a different set of techniques. If you practice meditation for a long period of time, you will experience more calmness and inner harmony. Meditation has made its place in many religions including Judaism, Hinduism, Buddhism, and Christianity. These religions are using types of meditation for ages. However, modern sciences have confirmed various benefits of meditation, hence, people have again started doing it in a more refined form.
What are the types of Meditation?
Mainly, there are nine types of meditation known to us. No one type of meditation is perfect for everyone. A person needs to try out all types of meditation to know which type works for him or her. Here is the complete list of various types of meditation: Mindfulness meditation Spiritual meditation Focused meditation Movement meditation Mantra meditation Transcendental meditation Progressive relaxation Loving-kindness meditation Visualization meditation
How Effectively Can We Do Meditation at Home?
There are no prerequisites or requirements for special types of equipment for doing meditation. All you need for doing meditation is a silent and peaceful space. Hence, home is the perfect place where you can do Om meditation and Vipassana meditation. Not just beginners, but experts also prefer to do yoga and meditation at home. It is believed that the power of meditation and your focus increases when you do it in a comfortable place like home.
Who Can Do Meditation?
Anyone who wants to increase his or her state of awareness can do meditation. You do not need to be a yogi to practice meditation. Some people say that only experts can do meditation but it is not true. Even beginners can do meditation. In fact, there are many meditation for beginners like meditation sleep, and relaxe music. Some people also think that only people from the Hinduism religion can practice meditation, especially the meditations like om meditation and Surya namaskar. However, this statement about meditation is not true. People from many different religions are doing meditation for ages.
Who Should Avoid Meditation?
Generally, there are no side effects of meditation. Anyone who is interested in doing meditation can do it. However, it is suggested that you should do meditation under the guidance of a seasoned practitioner if you are suffering from any mental health disease. Some people start doing meditation in the wrong way and that can trigger certain negative effects on them.
List of Best Meditation
There are various meditations that a person can do in order to improve his or her state of awareness. Here is a list of the best mediations: Yoga meditation Mantra meditation Sleep meditation Vipassana meditation Guided meditation
How to practice various best meditation methods?
Here is a list of some best meditation practices and guidance on how to perform them: Yoga meditation: When people hear the word Yoga, the first thing they think of is various body postures. But yoga can be done not just physically, but also mentally. While doing the yoga poses, you have to maintain a balance between your mental and physical activities. While doing the various yoga postures, you also quiet your busy mind. The first step to do that is by practicing yoga meditation often. Over time, you get better at concentrating on your body and your inner self rather than the outside world. Yoga meditation is one of the oldest known practices of meditation. Mantra Meditation: The basic process in mantra meditation is repeating a word or phrase in order to release your mind from other thoughts. Chanting the same mantra, again and again, helps in concentrating your focus on that word. The most often used mantra meditation is Om meditation. Indian sages have been using the mantra meditation for ages. This type of meditation needs relatively more patience and concentration than other types. You have to believe in the vibrations and energy of mantras that can enable your consciousness. The syllables of the mantras are such that they bring peace to your inner self. Sleep meditation: Sleep meditation has become very famous lately since more and more people are now suffering from sleep-related disorders. In this type of meditation, you follow the guidance of some voice. That helps in stopping your thoughts from straying around. When your thoughts do not go to unwanted paths, it becomes easy to sleep. Apart from your mental health, sleep meditation can also help you in improving your physical health as having a sleep of 7 to 9 hours regularly have a number of health benefits. Vipassana meditation: The credit of making meditation an international phenomenon can actually be given to the vipassana meditation. In the last few years, hundreds of thousands of people across the globe have started practicing vipassana since this meditation has an enormous number of benefits. Moreover, the benefits of vipassana can actually be seen in a very short period of time. One has to self-observe in vipassana. A person lives his or her life with feelings, sensations, and thoughts. All these aspects of life get cleared when you explore and observe yourself silently. Guided meditation: The type of meditation in which a teacher or a guide helps you in practicing the meditation is called the guided meditation. With online mobile phones and laptops, this type of meditation has become very easy to perform. Meditation experts guide you via audio and video and you follow the directions. The best thing about guided meditation is that it works relatively faster than many other types of meditations. One reason for its effectiveness is the guidance of an expert. When you meditate on your own, you might do it the wrong way and it may take you days or weeks to realize that. But when a guide is leading the way, the path of meditation becomes very easy and enjoyable. Your meditation teacher or narrator will calmly explain how your body is going to react to different meditation steps, and that calms your mind to an extensive level.
Benefits of Doing Meditation
People used to think that meditation is some ancient mythical practice and hence you can not prove the benefits of meditation on the basis of science. However, various studies have proved it only to be a myth. There are many benefits of meditation that have already been proved. Here is a list of the most important benefits of meditation: Reduces stress: Mindfulness meditation can actually reduce your stress. There is a hormone called cortisol that gets released in your body in the condition of mental and physical stress. This hormone can produce various harmful effects like disruption of sleep and anxiety. A study done on midnful meditation has proved that it can actually reduce the symptoms of stress like fatigue and anxiety. Controls Anxiety: The reduction of stress levels by yoga and meditation can lead to a further reduction in its main symptom i.e. anxiety. It has been scientifically proven that doing meditation on a regular basis can decrease your level of anxiety. Improves Emotional Health: The promotion of emotional health is among the most important benefits of meditation. People who perform heartfulness meditation regularly are found to have better emotional health than others. Meditation can actually lower down the amount of cytokines in your body. Cytokines are chemical compounds that increase your chances of developing depression. Enhances Self-Awareness: Meditation is also known to increase the self-awareness in its practitioners. You do not need to become a Buddhist monk to experience the full power of meditation. You can enhance your self-awareness even in the hustle-bustle of modern-day life. Increases Your Attention Span: These days, more and more people have become attention deficit. Their attention span has dropped to mere minutes or even seconds. If you want to lengthen your attention span, you can do meditation. Mere a few minutes of yoga meditation can increase your attention span in months. Makes Your Memory Better: With increasing age, people start to loose their memory very gradually. This process of memory deterioration is so gradual that it can only be recognized after years. Meditation is found to increase the memory and mental quickness in older people. In fact, you do not need to be in your 60s or 70s to practise meditation and its methods. Doing meditation will help you at any age. Promotes Kindness: Many people have experienced positive feelings toward other people after practicing heartfulness meditation and pranayam. There are many postures of meditation for beginners like Metta that can promote kindness in people who practice them regularly. There can be both chemical and psychological reasons behind this feeling of kindness. Help You Fight Against Addictions: Doing a meditation posture regularly can help you in creating self-control and awareness of your body and its needs. People who suffer from addictions have experienced that they become conscious of their addictions after performing meditations. This helps them in fighting against any addiction. Improves Sleep: A large number of people suffer from Insomnia at some point in their lives. Meditation is well known to treat insomnia by improving the quality and quantity of your sleep. People who do meditation can channel and control their thoughts that actually cause insomnia.
Disadvantages of Doing Meditation
It is true that there are various benefits of meditation. But, at the same time, meditation can also have some disadvantages that should be known to its practitioner. These disadvantages are seen very rarely, hence they are less discussed. Here is a list of some disadvantages of meditation posture that you should know: If you are suffering from any mental health issue and you can not channel your thoughts properly, meditation might prompt you toward negative thinking. Some people experience that their motivation to do things vanishes after doing transcendental meditation. It is best to focus on yourself instead of the outside world, or you might re-live bad experiences. Some people become anti-social after practicing transcendental meditation. The main point that emerges out of these disadvantages is that meditation actually does not have any side effect till you do it properly by channelizing your thoughts and focus where it should ideally be. To make sure that you do not experience any disadvantages, practice only guided meditation,
Dos & Don’ts
Meditation is a tool for raising your consciousness. Since this tool is very powerful, you must also know the dos and don’ts before actually practicing it. Dos: Although there is no perfect timing of meditation, you should start only with a small period of meditation. Try to include meditation posture doing in your list of habits that you perform daily. Try different types of meditation. There are benefits of meditation of every different type. Om meditation is very different from vipassana meditation or yoga meditation, but all these types do help in raising your conscious level. Try to create a meditation space where you can do meditation on a daily basis. Don’ts Do not try to compare your experience of doing meditation with that of others. Some people feel relaxed in sleep meditation, while others just find it very boring. The same meditation posture can work very differently for two persons. Do not get irritated if someone interrupts you while you are meditating. Building patience is also an essential part of meditation. Do not fear using technology for meditation. Some people think that they have to leave their smartphones and other gadgets since meditation requires silence and undiverted attention. All that is true, but there are many apps and websites that can actually help you in practicing meditation easily from home.
Things Required to Do Meditation if You Are at Home?
The best thing about meditation is that it requires almost nothing to practice it. All you need for practicing meditation is a clean yoga mat and a quiet place. These requirements are very small as compared to the enormous number of benefits of meditation.
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