4 types of meditation and how to do it

Probably you have read a lot about the meditation and the benefits from it. It is a Buddhist technique that helps the person to relax and feel better. There are 4 types of meditation which can help you relax and enjoy in life.

  1. Buddhist Meditation – Zazen

The Zazen meditation has its roots in the Chinese Zen Buddhism and the meaning is “seated Zen” or “seated meditation”, but in Japanese. Its tradition comes from the 6th century and similar techniques are practiced in the Rinzai school of Zen in Japan and Korea.

How to do it?

  • It is done seated on the floor or a cushion. The position can be lotus or half lotus, but it is not necessary and is hardly practiced like this;
  • the most important thing is to keep the back straight and keeping the mouth and eyes shut;
  • put the focus on the breathing; every time you inhale count 1, and continue until 10; if you get interrupted or get distracted start counting again;
  • it is a type of Effortless Presence Meditation, the person is not doing anything but sitting and analyzing the thoughts;
  • “shikantaza” – or “just sitting” where the person is not using any object of meditation, remains as much as possible in the current position and moment;

You can practice this technique with finding a lot of information in the Internet. The most important thing to remember is to keep the right posture.

 

  1. Vipassana Meditation

Vipassana meditation means “inside” or “clear seeing” and it dates from the 6th century BC. It is a Buddhist technique and was popularized by S.N. Goenka and the Vipassana movement.

 How to do it? 

  • first start with mindfulness of breath and then continue with focusing your attention on some thought; this is used to stabilize the mind and access concentration;
  • then it is developed a “clear insight” on the body sensations and mental phenomena;
  • every moment is observed without paying attention to anything else;
  • the position is sitting on the floor with the legs crossed and the straight back; also a chair can be used but not to be near the back;
  • achieve breathing awareness and develop concentration through “samatha”;
  • here you are focusing the attention from one moment to another, parallel with your breath;
  • you will feel the sensations of moving your abdomen and the air passing through your nostrils;
  • thoughts and sensations are kept as “background noise”, while the main focus is on the breathing;
  • if something drives your attention away, you should focus on that and this technique is called “nothing”;
  • it mainly prevents you to get distracted by other thoughts and keeps you focused on one object of meditation;

 

  1. Mindfulness Meditation

It is a similar technique as Vipassana, but had an influence from the other Buddhist techniques like Thich Nhat Hanh – Vietnamese and is an adaptation from the traditional meditation techniques. “Mindfulness” can be translated as “sati” and “mindfulness of breathin” as “Anapanasati”. These are Western translations for the name of the technique. The most influence from the Western parts had John Kabat ZInn, who developed a Mindfulness Stress Reduction Program in 1979 and since then it has been used in many hospitals and clinics.

How to do it?

  • It is focusing on the present moment, without paying attention to any thoughts, sensations or feelings;
  • the position is sitting straight on the floor, cushion or chair with the back unsupported;
  • pay attention to the breathing; when you inhale be aware that you are breathing in and remember the feeling; when you breath out focus on the length of the breathing process;
  • it means you are paying attention at the current moment – how you speak, if you are speaking; how you think, if you are thinking; what you talk- if you are talking;
  • redirect your attention always on the breathing and the current moment;
  • be aware what is going on without losing yourself with anything that comes;
  • be aware how different the mind and the body feel after the meditation is done;
  1. Loving Kindness Meditation (Metta Meditation)

The name of the meditation type comes from the Pali word Metta which means kindness and good will. Comes from the Buddhist tradition and is linked with the Tibetan one and Theravada. “Compassion meditation” shows contemporary the effects of the meditation technique. The main focus of the technique is: have empathy for others, show compassion and positive thoughts, love yourself more, the feeling of your purpose in life increases, you will become more competent.

How to do it?

  • sitting position, closed eyes, fulfill the heart with feelings of kindness and generosity;
  • the focus is sending positive energy to others by thinking of them and their state; sending love; visualizing their current situation or suffering;
  • developing a feeling of wishing well to everyone;

How Does Meditation Enhance A Business Growth?

With the high competition in the market today. You need to pay attention to anything that can help your business stand out the test of time. For you to flourish in business see to it that you have a clear view of your goals, you also need inspiration in order to be creative in your approach of goods and services supply. Not to mention that leadership skills to direct people towards success. Furthermore, teamwork is also essential to help employees to fit in the current global marketplace today. Incredibly, meditation can help you fulfill this. The importances of meditation in your workplace are increasing with time. In fact, they build up on each other as complete.

What is individual`s role in business success?

The progress of any business starts with the business owner since inspiration and innovation develop at a personal level. Greatness potential is innate. It notices all the unlimited possibilities that surround them & their immeasurable creativity. Unfortunately, most people`s ability or potential is limited by factors such as stress. And the only sure way of suppressing your stress is through practicing meditation.

What are the effects of stress to a business?

Stress is known to hinder creativity, mental clarity as well as inspiration. In addition, it interferes with people`s relationship and this literally discourages teamwork. As a matter of fact, you are likely to develop insomnia. This is lack of normal sleep which in turn enhances poor thinking, innovation as well as inspiration. Stress increases anxiety levels making it quite hard to work with a team that needs collaboration & patience. Shockingly, stress can make you question you’re your talent. This in turn leads to limited thoughts and hinder passion & drive.

How Does meditation help in the work place?

There is no doubt that meditation has been in existence for many years. It has stood out the test of time since it works. It could be that you have been experiencing stress effects for each day of your working life. In such a case, you will be quite unproductive and stubborn in the workplace. There is no doubt that you will grow weary and feel frustrated all the time. Your personal and working life will be without clarity or peace of mind. The good news is that you can be a stress free person if only you started practicing meditation. Unmistakably speaking, meditation has been proved to benefit every business or person in diverse ways.

Does meditation enhance clarity and focus?

There is no doubt that you will always have stress any time you encounter a hindrance to fulfilling your objectives. As a matter of fact, human beings function at approximately 5% of their mental ability. Unfortunately, sometimes we tend to feel fine with such a limitation. Meditation enhances clarity & focus essential constituents of business success.

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Does meditation Increase Employee Loyalty?

In fact, any company that provides meditation as a constituent of the wellness program of the employees is a prove that they are concerned about their employee`s welfare. Such a company, will literally gain employee`s loyalty in every level. This will in turn lead to decreased personnel turnover as well as high retention of the employees. In fact, some employees may relate with the success of the company as if it were their own.

Meditation leads to Improved Communication

A feel mind will have clear thoughts plus effective communication among the employees & the manager. It is obvious that poor communication is a major problem in a number of businesses. Effective communications is brought about by clarity & focus that is enhanced by meditation in the workplace. In addition, meditation cause decreased or no absenteeism as a result of illness. With our current world, most people don’t know how to deal with stress. Thanks to meditation that has unloaded many their everyday stress. This in turn improves individual’s general health lowering their chances of having a heart attack, clinical depression, & stroke. Such ailments lead to employee`s absenteeism.

Effect of meditation on Productivity

Meditation practice helps in improving the productivity and growth of industries and companies of any size. It achieves this by helping employees at every level to handle stress effectively. That means that they only turn their attention to their personal goals and that of their company. Teamwork will be encouraged by the stress free environment. Not to mention that the employees productivity will improve considerably. Beyond all doubts, high productivity at an individual level leads to general productivity of the industry or the company. This eventually leads to high profits & strong bottom line.

6 tips on how you can find inner peacepeace

What if everyone you loved have abandoned you? What if you just found out that you have some disease? What if everything you thought is perfect is just a big mistake? What can you do with all these disappointments? Nothing. You can accept them, try to make yourself a better person, and try to live the life the way was supposed for you. You can try to learn how to find your inner peace, deep inside you. Here are few tips on how to achieve that.

inner peace

1. Accept

Do not try to change someone because it doesn’t suit you, accept people as they are. Accept things as they are, when there is nothing you can do. Only in that way you will be able to love and be with someone, besides the flaws and the things you don’t like. Only in that way you will be satisfied with yourself because you will know that you can love someone who is not perfect, just like you. It is the best feeling in the world, to accept and be accepted.

2. Forgive

Don’t let the toxic goes in your brain. Forgive and learn how to live with the forgiveness. No one is perfect and everyone makes mistakes. If we keep reminding ourselves of the mistakes and the wrong things we have done, then we would live unhappy and wry life. Learn how to forgive others, but most importantly learn how to forgive yourself. Your soul will be in peace, and basically you will know how to cope with the bad things and not let anything influence your inner peace.

3. Enjoy in what you do

No one is forcing you to do what you don’t like. But unfortunately a lot of people nowadays work what they don’t like just to maintain their family, to have money, house, car and all those things they can afford. Rare are those people who actually enjoy and love what they do. It doesn’t have to be the workplace; it can be anything outside the office. But because of the fast way of living today, people don’t have time to relax, they are always rushing somewhere. But if you want you can learn how to enjoy in everything you do, just see the things from the bright side. Let’s say you are a housewife and you have a lot of dishes to wash, but you are tired. Why don’t you see that as an opportunity to invoke your inner peace? You will ask how? Simple, do the dish washing slowly, play some quiet music, try to relax and put the brain out from the chains. You will see that you will do your task faster, and actually you will even enjoy in it. Everything has another, better way of doing; you just need to find it.

4. Take a deep breath

Don’t overreact to anything that makes you lose your mind. Sit still, think, take a deep breath and then make a conclusion. Never do anything when you are angry, because you will regret it later for sure. Instead have some technique every time you get upset and count to 10. If you are angry count to more. There is always a way to correct things and think with cool head instead of making unnecessary reaction.

5. Experience the current moment

Don’t live in the past, or the future. Live at the moment. Love and cherish every day that is given to you, try to give the best of you and achieve everything you ever wanted. But most of all achieve your inner peace. Having mind full of positive thoughts about everything you can do with the given time to you, you will be calmer, peaceful and centered at the moment. What if the thing you are expecting the most, the thing you thought will happen in the future, never comes? Or even worse, what if it is not what you expected? What will you do then? Of course, you will be disappointed, you will feel hopeless, but always remember if you don’t have huge expectations from something, you will never be disappointed. It is the same for the past. Leave the past behind and focus on living peaceful and calm life.

6. Be patient

You can’t develop and have the inner peace immediately. Like your parents always have advised you to be patient, for some things to happen take time, it is the same case in here. Nothing happened over night. Even the Earth was created for 7 days. You can’t have the inner peace for 7 minutes. It is quite longer process that will take you some time, but at the end when you achieve that you will be the happiest than ever. It is totally worth the time and energy spent. Of course there will be some moments when you will feel more peaceful than ever, or than the previous day, but remember it is a process and if you think it is done you might be totally out of control the very next day.

Brain Activity And Meditation

Meditation has certain effects on the activity of the brain as well as the central nervous system. The effect of meditation on the brain can be categorized into trait changes & state changes, in that order, brain activities alterations during meditation as well as changes that are long term practice effects.

Changes in brain state

Understanding Electroencephalography (EEG)

Electroencephalography  is employed in most studies as a basic means of monitoring a meditating brain.  EEG relies on electrical leads that are placed around the scalp to determine the collective electrical cerebral cortex activity. Basically, EEG determines the electric field of huge neurons groups. ECG is a great temporal resolution plus it measures collective activity of part or all cortex all the way to millisecond scale. However, EEG lacks a fine spatial resolution not to mention that it is more suitably used to monitor the operational unstructured cortex activity. Most mindfulness meditation studies associated theta waves & low frequency alpha waves to meditation. Other older studies argue that particular findings for instance lower alpha blocking as well as improved frontal lobe particular theta activity.

Alpha blocking is a case of active brain usually present beta wave activity cannot turn to alpha wave activity easily often included in memory recall. Such findings suggest a meditating person or a meditative state adopts a more relaxed state though one maintains great awareness.

What is Neuroimaging?

Functional magnetic resonance imaging is a different and dependable methodology for learning state changes during meditation. FMRI identify slight increases in the flow of blood to the brain areas with increased metabolic activity. Areas of high metabolic activity point out the brain regions that are presently being used to process every stimuli that is presented. FMRI just like EEG has a spatial resolution, with the capacity to create detailed spatial maps of the brain activity.

As a somewhat new technology, Functional magnetic resonance has been used recently to monitor the state of brain changes during meditation. For example, during Zen meditation, frontal cortex & cingulated cortex areas depict improved activity. Increased activity is depicted in anterior cingulated cortex, prefrontal cortex & frontal cortex particularly the prefrontal area of dorsal medial during Vipassana meditation.

Changes in brain due to the prolonged practice of meditation

Electroencephalography

Just like research into condition changes in the function of the brain, initial studies show particular claims pertaining meditators changes vs non-meditators. Alpha wave changes were identified as trait and state, phenomena. Studies prove a rise in particular frequencies presented in alpha range, improved alpha band power as well as general slowing (decrease in frequency) in EEG activity in skilled meditators vs less skilled meditators during meditation. The Alpha blocking trend was identified as condition change in the function of the brain was examined as a potential trait changes too.

Effect of meditation on the brain

Stress issues are an indication that your brain is under pressure. Such a brain interferes with sleep issues and your general well being. However, meditation frees the brain such loads. All the studies done on the effect of meditation to the brain is proved that meditation has a way of silencing all the factors that affect the brain negatively. Happiness and calmness are as a result of a free mind. As a matter of fact, meditation will help you avoid a number of diseases that are associated with stress and anxiety.

In addition, meditation helps you focus on the positive side of your life. Not to mention that you will tend to be optimistic about every condition of your life. You can have a clearer mind if only you set some few minutes of practicing meditation. The few minutes will unite both your mind and soul. Life can be a better place to be without paying so much attention to everything that is beyond your control. Meditation helps you tackle or fix the problems you can but let go the things you cannot change. That way, you will find the world to be a better place to be.

A free mind can be creative and very innovative at the same time. After meditation whatever activity you indulge in will be done with expertise unlike how you could handle the activity when full of stress. How you live your life is determined by the number of times you meditate each day.  No one has ever been faced by a problem beyond their capability. In that case, every problem that faces you in life is manageable. You can manage your problems through meditation.

Mindfulness Meditation as a Practice

Mindfulness meditation is worth giving a trial. It has all it takes to transform your life. A number of people don’t have the slightest idea what to do with their life. Don’t allow life problems take your peace. They are not worth the sacrifice. This increases the need to have a better understanding of mindfulness meditation. Words cannot exhaust the reasons why you should practice meditation.

Meditation

Meditation as a way of understanding the mind

Spending seconds, minutes, days and even years in deep thoughts is quite easy.  You can easily choose to spend a troublesome life by simply giving into the pressure caused by life challenges. In most cases, you solve issues only to find greater problems. As a result, being anxious about your past, today and future silences your happiness. However, most people can agree that meditation is an excellent way of understanding your mind and even having a clear view of whom you are. Many of us, age without having had an encounter with themselves.

Seeing yourself in a mirror is not enough yet. You need to use the actual mirror to analyze every detail in your mind which in this case is mindfulness meditation. Anything that hinders you from understanding yourself isn`t worth having. It would be better to let go than hold on something that cause you harm than good. You may never have the urge to know the source of your present reactions & feelings. Not to mention that at times one may not be aware of what is cooking in their mind. However, mindfulness meditation will push you to notice and account for who you are. What is it that is in your mind, body as well as your emotional life?

What is meditation mindfulness?

Meditation mindfulness practice is a simplified discovery process. It does not entail pointing things as bad or good. As a matter of fact, meditative discovery is encouraged by stillness. Your stillness levels operate as a setting to identify the proceedings of your mind. That does not mean that you need high level stillness in order to detect a racing, troubled mind. Discovery literally means understanding the condition of a racing mind rather than being grave of it. You know the condition of the mind and its body effects, the emotions present and the beliefs and thoughts employed.

Deliberate & conscious are the knowing mindfulness aspects. For example, whenever you know that there is something you are aware of, not only are you aware but a mind presence develops in which you vividly understand that you are aware. This can be likened to two peaceful people in a noisy crowd. That means that no one among the two of you will be spotted in the agitated crowd. Whenever, one focuses on being aware, you make no trial to alter anything. Keenly observing the mind is likely to be a drastic change as well as a relief especially for persons who aim at forcing things into effect.

Training the mind

Word has it that the mind isn`t stagnant, it can be termed as a process, more precisely a series of interrelating processes. In that case, the mind is flexible & pliable. This means that it can be improved through training and shaped into better ways. Mindfulness meditation advocates that one should be accountable for the activities as well dispositions of their mind in order for it to focus on things that are helpful. If one fails to be responsible of their own mind, external factors will take upon themselves to do the shaping, advertisements, media, companions as well as some parts of the society.

Where do I start training my mind?

You start training your mind compassion & kindness. Mindfulness exposes inner conflicts with yourself. Such inner issues adopt the form of anger, confusion, ambition, discouragement among others. However, taking medication as an obligation can bring all the difference. Making efforts in meditation leads to productivity. In other words, that is trying as much as possible to escape trouble, hold on to views & ideas as well as upholding every progress despite how minor it is. The mind should find adopt meditation process. That way, it will be ready to accommodate the training offered.

Freeing the Mind

Sometimes we make a great mistake by clinging to things such as desire, judgments, failures, unaccepted opinions, and possessions among others. Your mind can be burdened by such issues. However, setting the mind free is an excellent meditation feature. If you like, it is called letting go everything that cause pain in one`s life. Other would call this relieving the heart. Whichever, way it is worth doing.