Meditation for Ideal Health
Meditation is a method of relaxing the body and focusing the mind. It is a simple (yet somehow quite difficult) technique that may be used for self–healing on a great number of levels and for spiritual realization. In Ayurveda, all disease is understood to ultimately be caused by forgetting our true nature as spirit. Meditation plays an important role in helping us to remember our Divine selves and is a part of the deep healing process.
Science has confirmed that meditation reduces stress, anxiety, and depression. A strong practice promotes emotional well-being by allowing individuals to cultivate a sense of calm and inner peace and by stabilizing the mood (a difficult task in this age of technology!)
Consistent meditation practice has also been shown to enhance physical health by lowering blood pressure, boosting the immune system, and promoting better sleep. Research shows that meditation enhances mental clarity and focus, improving cognitive abilities and decision-making skills.
Perhaps most intriguing for those considering adopting a meditation practice is that meditation strengthens the ability to manage and regulate emotions, cultivates self-awareness, fosters personal growth and invites self-acceptance. As a result, it can improve interpersonal relationships and empathy towards others.
Looking for a Meditation Practice that is right for you?
A great teacher and mentor taught me that we will know a practice is “right” for us when it makes us feel a sense of calm along with a sense of rejuvenation and energy. Finding a practice that has such an effect isn’t all that difficult as there are so many options. There are a great number of meditation techniques available to us and I highly recommend experimenting with various types in an effort to find what suits you individually. It is also important to note that the technique that works today may not be the best tomorrow and so having a toolbox of practices to choose from can be beneficial in creating a consistent and reliable practice.
Most meditation practices fall into four groups: deep relaxation, prayer, contemplation, and mantra meditation. However, additional meditations exist for specific purposes, such as physical or subtle body healing. Within each category of meditation, there are many methods. Some you might consider exploring are:
Zen meditation
Mantra meditation
Guided meditation
Journal meditation
Qigong meditation
Yoga meditation
Sound meditation
Which category is best?
That depends upon the purpose of the meditation and what an individual is attempting to achieve through their practice. For example, a walking meditation might be great for someone who desires more movement, fresh air, heart health or who has difficulty sitting for extended periods of time. Journaling meditation might benefit a person attempting to process trauma or big emotions. Qigong is lovely for someone who feels an energy depletion.
Which method is best?
The best method is the one that works for the person and at that particular time. Don’t be afraid to change it up. And remember, this is a practice. Rarely does a person achieve perfection in a meditation practice so be gentle with yourself and know that even a few moments of practice has a profound effect.
A great place to start!
Mantra Meditation
Mantra meditation is among my personal favorites because of the resonation of vibration throughout the body. This vibrational frequency creates regulation in the nervous system. Adding a mala bead helps a body who had trouble sitting in complete stillness.
There are different kinds of mantra meditations. There are mantras that are given to students by their spiritual teacher. The teacher selects a mantra that has an energetic vibration that alters the consciousness of the student.
There are also bija mantras that affect the flow of elemental energies and their qualities in the physical and subtle bodies. These are used for healing as well as for spiritual transformation. These are often prescribed by practitioners of Ayurveda.
There are also general mantra meditations that are more uniformly used. These mantras gently bring about spiritual growth and help to focus the mind during meditation. One such mantra is So-Hum (described below).
What does mantra meditation do?
Mantra meditations also serve to help focus the mind. A mind that can focus can perform dharma without distraction. A mind that can focus and can avoid the distraction of the senses is best able to pursue one’s physical and spiritual goals. Mantra meditation is positive training for daily life and, as a regular practice, helps a person to remain present in the “Now”.
So-Hum Meditation
So–Hum means “He am I”. “He” refers to God, Brahman, Nature, and Pure Consciousness. As consciousness aligns with the vibratory energy of this meditation, participants experience greater peacefulness and Self–realization.
Sit quietly with your spine straight and allow your body and your mind to completely relax.Let go of any thoughts, stories, or dramas that are happening in your life, outside of the here and now.
Allow your mind to become completely present. Bring your awareness within and follow the flow of your breath as it moves in and out of your body.
Do not control your breath, just be the witness as it moves in and out.
Listen within the breath for the sounds soooooo with each inhalation and huuuuum as you exhale.
Let your breath and your mantra be your point of focus. If, at any time your mind begins to wander, gently bring it back to your breath and your mantra.
Body Position
The body may be in the following positions for meditation:
Sitting cross-legged
Sitting in a chair with both feet flat on the ground
Sitting in a chair with the ankles crossed
Hand Position:
Chin mudra : Palms up, thumb and index finger together
Yoni mudra: Fingers interlaced in the lap with the two index fingers and two thumbs touching
Relaxed: Palms down on the thighs for a grounding experience or palms face up for a more energizing experience
Holding Mala: Slide a 108 bead mala through the fingers, touching one mala per chant. Try chanting so hum through 2 rounds of the mala.
Duration of Practice:
Begin with 2-3 minutes if meditation is difficult. Gradually build up to 20–30 minutes once or twice per day. Longer periods can be practiced.
Invite grace:
Be patient with yourself. Creating a positive experience is really all about staying curious, creative and open to trying new things & giving yourself grace.
