Meditation refers to practices and techniques that help you to have a calm mind, better concentration, proper perception and clarity, inner strength, and better communication. Meditation was considered to be practical for those who wished to attain spiritual enlightenment. In recent times it is considered to be a great tool meant for all to avoid stress, anxiety, and burnout in this fast-paced world that is more focused on technology rather than interpersonal relationships. A proper sitting posture was a must earlier, now, you have a meditation that you can practice even lying on the bed.
Meditation the Stress Buster- advantages
Advantages of meditation when compared to other tools employed to manage stress include
• It does not need special training
• There are different types of meditation, which makes it possible for you to choose the one that you would be able to practice consistently.
• It does not need any special equipment and can be done anytime and anywhere. The guided meditation for beginners might require a cd to be played.
• There are different types of meditations. All of them are quite effective. In the case of meditation, you have types that either work for you or don’t work for you. there is none that causes negative effects.
• You have meditation types in which10 minutes of consistent practice for 2-3 months would definitely show results.
Types of meditation
The different types of meditation include
• Yoga meditation
• Metta meditation
• Chakra meditation
• Vipassana meditation
• Transcendental meditation
• Guided meditation
• Mindfulness meditation
Of these, the Vipassana meditation is supposed to be the toughest type of meditation in terms of meditation positions, certain practices you have to abstain from, certain strict rules to follow etc. while mindfulness meditation is the simplest that lets you adopt any position while meditating.it is because mindfulness meditation is all about being aware of and focussed on whatever you are doing. The principle behind mindfulness yoga is to focus and concentrate on the present and synchronizing your actions with the breath. You can practice mindfulness even while you walk at advanced levels.
The term meditation usually brings to the mind a picture of a person seated in a padmasana position with the eyes closed. The posture by itself seems quite tranquil. Studies also seem to accept that postures indeed have a role to play in helping you concentrate. Similarly, a wrong posture could not only be distracting but also makes you uncomfortable in a short time.
The right position as suggested by most of the ancient types of meditation
There is a feeling among people that posture does not matter, as long as you are able to meditate. But,proper meditation posture does seem to have a vital role to play. Actually, Buddha Vairocana or the position in which you can see Lord Buddha seated is the ideal posture. For many, It is quite difficult to sit in this posture. But, trying to sit in a position that is close to this posture as sitting in this posture, by itself would be helpful in the process of meditation. Let us see how.
• Vajra posture which refers to sitting with the legs crossed helps in reducing thoughts and feelings of devious nature.
• The right hand is placed on the left hand. The palm faces upwards and the thumbs of the hands are raised upwards and are gently touching.
The hands are placed below the navel at about four finger width. This position of the hand seems to be helpful in improving concentration
• The back must be straight, yet not tense. This helps one to gain a clear mind and free flow of energy. Have the lip and teeth in a relaxed fashion. But, ensure that the tongue touches the back part of the upper teeth. This would help to prevent excessive salivation and also ensure that the mouth does not dry up.
• The head must be tipped forward a little but the chin must be tucked in. The eyes should be cast down. Mental excitement is controlled by virtue of this pose.
• Do not open your eyes wide or close it tightly. Sinking deep into thoughts as well as mental excitement is prevented by doing this.
• To enable free breathing and circulation of air, ensure that the shoulders are in the level. Also, make sure that the elbows are slightly away from the body.
Though the lotus posture is considered to be the best, there are also other postures that can be really helpful in improving the concentration without making you uncomfortable but, in all cases, the key is to have:
• The upper body erect and straight
• Head, neck, and back in perfect alignment
• The body motionless during meditation except in cases of mindful meditation that involves even walk meditation
• The hands resting on your knees
• The eyes closed or fixed 4-6 feet ahead
• The shoulder and abdominal muscles relaxed.
• The chin slightly tucked to maintain the alignment of the spine
Some other postures suitable for meditation include
• Half lotus posture
• Kneeling posture- (vajrasana)
• Sitting on a chair- ensure that you do not lean on the chair, sit upright at the edge of the chair
• Lying down placing a rectangular bolster lengthwise
• Lying down without a bolster.( Have the knee bent so that the feet rest on the ground/mat).
However, the key is that the meditation poses you adopt must make you feel relaxed post-meditation too. That would be the right meditation posture for you.