According to Forbes Health, Meditation is a mind-body practice whereby your attention is focused on being aware of the now, your breath and your mind, to promote awareness and wellbeing, and to reduce stress and anxiety. While there are many well known health benefits to meditation, the practice first originated as a form of spiritual connection and discovery.
Believed to have originated in India several thousand years ago, the practice of meditation was adopted by neighboring countries quickly and formed a part of many religions throughout the world. Some archaeologists date meditation back to as early as 5,000 BCE, and the practice itself is religiously connected to ancient Egypt and China, Judaism, Hinduism,
Physical and Emotional Benefits
Mindfulness interventions, such as meditation, have been shown to improve mental health, specifically in the area of stress. When faced with a difficult or stressful moment, our bodies create cortisol, the steroid hormone responsible for regulating stress and our natural fight-or-flight response. Chronic stress can cause sustained and elevated levels of cortisol, which can lead to other negative effects on your health, including your cardiovascular and immune systems, and your gut health. Meditation focuses on calming the mind and regulating emotion, which can help to reduce chronic stress in your body and lower the risk of its side effects.
In addition to promising results in decreasing high blood pressure, especially when paired with healthy lifestyle habits like a balanced diet and exercise, meditation has also been found to be an effective behavioural treatment for various conditions associated with a weakened immune system. Consistent meditation has been shown to reduce the body’s stress response, resulting in less inflammation and decreased risk of conditions such as chronic pain, fatigue and heart disease.
Practicing meditation can also improve your brain structure. When you meditate, your brain is able to produce more grey matter, which is crucial for healthy brain cognition, as it protects the hippocampus, the part of your brain connected to memory. It’s also crucial for basic human functions, including your ability to control movement and emotions.
Types of Meditation
There is no right way to meditate. People can explore the different types of meditation until they find one that works for them. Within each type of meditation, there are several subtypes to discover and practice, and while meditation gurus have different ideas about how frequently a person should meditate, it's best to do what is right for you and to blend the different meditation types until you find the right one.
Loving-kindness Meditation - is also known as Metta Meditation. Here the aim is to cultivate an attitude of love and kindness towards everything, even your enemies and sources of stress. While breathing deeply, open your mind to receiving loving kindness. Then send messages of loving kindness to the world, to specific people, or to your loved ones. In most forms of this meditation, the key is to repeat the message many times, until you feel an attitude of loving kindness. This type of meditation is designed to promote feelings of compassion for yourself and for others. Great crystals to hold in the palms of your hands or over your heart Chakra during this type of meditation include Rose Quartz, Emerald, Green Aventurine, Amazonite, Malachite, Chrysoprase, and Green Moss Agate.
Progressive Relaxation - sometimes called body scan meditation, is a meditation type that encourages people to scan their bodies for areas of tension. The aim is to notice tension and then to allow it to release. During a progressive relaxation session, start at one end of your body, usually your feet, and work throughout your whole body, section by section. Some forms of progressive relaxation require you to tense and then relax your muscles. Others encourage visualisations of waves drifting over your body to release tension. This type of relaxation can help to promote generalised feelings of calmness and relaxation, and it's a great tool for managing sleep disorders. It may also help with chronic pain because it slowly and steadily relaxes the body. During this type of meditation, you can hold Amethyst, Celestite or White Howlite in your hands, or place the crystals around your body, to aid in achieving a sense of calm.
Mindfulness Meditation - is a form of meditation that urges you to remain aware and present in the moment. Instead of dwelling on the past or fearing the future, mindfulness encourages awareness of your existing surroundings without judgment. Including Selenite into your practice can enhance your mindfulness meditation. Selenite lamps, selenite worry stones or smooth selenite tumbles are great to hold in the palms of your hands, or to create a sense of peace within your sacred meditation space.
Breath Awareness Meditation - is a type of meditation that encourages mindful breathing. Breathe slowly and deeply, counting your breaths or focusing on your breaths. The goal is to focus only on your breathing and to ignore all other thoughts that enter your mind. As a form of mindfulness meditation, breath awareness offers many of the same benefits as mindfulness, including reduced anxiety, improved concentration, and greater emotional flexibility.
Kundalini Yoga - is a physically active form of meditation that blends movements with deep breathing and mantras. Similar to other forms of yoga, kundalini yoga can improve physical strength and reduce pain. It may also improve mental health by reducing anxiety and depression.
Zen Meditation - sometimes called Zazen, is a form of meditation that can be part of Buddhist practice. Many Zen practitioners study under a teacher because this kind of meditation involves specific steps and postures. The aim is to find a comfortable position, focus on your breathing, and mindfully observe your thoughts without judgment. This form of meditation is similar to mindfulness meditation but requires more discipline and practice. It is a powerful type of meditation if you are seeking both relaxation and spiritual development. To aid in deepening your Zen meditation, you can hold or place around you Amethyst, Clear Quartz or Selenite crystals.
Transcendental Meditation - is a spiritual form of meditation where you remain seated and breathe slowly. The aim is to transcend or rise above your current state of being. During a meditation session, focus on a mantra or a repeated word or series of words. It is recommended that your spiritual or meditation teacher determine your mantra based on a complex set of factors. Alternatively you can choose your own mantra, however this is a more contemporary version and is not technically Transcendental Meditation. Kyanite and Clear Quartz crystals are excellent aids for this type of meditation.
Meditative disciplines encourage a focus on heightened awareness, slower breathing, and increased acceptance. Meditation is not a results-focused practice and fixating too much on the results might provoke anxiety that undermines the benefits. However, most research shows that meditation can work very quickly. Many people report immediate improvement and feelings of calm and centeredness following a meditation session.
When Should You Meditate?
Ideally, consider starting with a few sessions per week, and working up to one session per day. If you are new to meditation, you may find it beneficial to enroll in a meditation class. As a process-oriented practice, you need to remain focused on the moment and not on the results. Enjoying the moment without judgement is key to a successful session.
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