Meditation can be a powerful form of healing from within. The best thing about meditation practice is that anyone can do it irrespective of who they are, what situation they are in, and where they come from. However, if you're just starting to explore the wonderful world of meditation and focus on the 'self', it can be a bit frustrating to exactly figure out the total amount of time you should meditate every day. So, how long should you mediate to reduce stress?
You should always start strong but slow, gradually increasing the intensity and the overall time frame of your meditation sessions. In addition, shorter sessions will also prevent you from feeling frustrated or feel discouraged if you feel you aren't getting anywhere with your sessions. It happens, but you have to stay focused and dedicated to the best meditation experience. While meditation appears to be easy, you really need to stay committed to mastering it. But you should also learn how often should you meditate, and this could be a bit tough in the beginning.
You are indeed going to be tempted to meditate for as long as you can when you're performing meditation practice for the first time. However, the key here, just like for anything else, is patience and consistency. Don't push yourself too much but don't give up after a couple of minutes because you aren't "feeling anything". Remember, a meditation session is all about regular practice, and determination. It will take some time before you can completely master it and gain greater experience. So, it is better to approach meditation with patience and effort.
In light of this, we're going to talk about the frequency of meditation you should pursue, the time frame you should aim for, and whether you should practice meditation for long periods. So here goes.
But first…
What is Meditation?
Meditation practice is a unique set of practices that help individuals connect with their inner selves. It paves a way for you to heal from within, focusing on clearing your mind of negative emotions, stress, and anxiety. It aims to make you more positive about your situation, which ultimately leads to higher levels of contentment, self-esteem, and physical well being amongst other benefits.
There are various types of meditation techniques and there are a lot of benefits of meditation, all of which can be used to relax your mind, lower your stress and anxiety, and enhance your mood. However, it can also help you combat or manage some physical ailments as well, leading to a gradual improvement in your health. In addition, meditation is also popularly used as a form of quitting bad habits such as alcoholism or smoking – both of which can be challenging. However, with a daily practice of connecting with yourself and calming your nerves, quitting such habits can become easier and great for your mental well-being.
Meditation practice isn't anything new, it has existed for millennia and there are various forms of meditation across the globe. However, what is even more astonishing is that 21st-century science and research have now taken a keen interest in identifying the positive effects of meditation and how it impacts our emotional well-being. This has been possible because of continuous innovation in medical and scientific technology.
Looking in from the outside, an individual practicing meditation, focusing their breathing with their eyes closed may, well, seem that they aren't doing much more than taking deep breaths or chanting different mantras or phrases. However, on the inside, in their nervous system and brain, there is something else going on. And science has proven that.
By using medical technology and processes such as EEG (electroencephalography) and MRI (magnetic resonance imaging) scientists have been able to prove that meditation indeed provides wonderful benefits such as enhanced attention and focus.
Types of Meditation Practices
Mindfulness Practice
Mindfulness meditation is a pretty popular form of meditation across the world. The practice comprises techniques that help people become completely present with their inner-self, leading to both internal and external awareness. As a mindful practitioner, you will have the ability to reject negative behaviours, focus on remaining content and positive, and have the power to restrain your emotions no matter what situation you are in. It is one of the best ways to improve your mental and physical health.
The best benefit of mindfulness practice is that you can sit and meditate anywhere you want. You can become mindful sitting in a nice, silent corner at the office, in your room at home, in the gym, etc. It's all about focusing on connecting with yourself on a much deeper level. It is also recommended that you should master the art of mindfulness with experienced meditation teachers to enjoy more benefits of meditation.
Mindfulness meditation is an excellent way to find deeper meaning to life and how to stay positive no matter what.
Transcendental Practice
This type of meditation may sound a bit imposing, but the practice involves easy-to-do techniques that comprise simple breathing and chanting a set phrase, making a certain sound, or speaking a mantra. It's simple to do, choose a positive phrase or mantra, for example, "I believe in myself", sit down in a comfortable position, relax, close your eyes, take deep breaths and repeat this phrase for 15-20 minutes every day. Transcendental techniques help gradually increase your level of calm, allowing you to remain relaxed, which will inadvertently lead to an improved quality of life.
Guided Meditation
Guided meditation can also be referred to as honed visualization or imagery practice. It is primarily a form of meditation that requires individuals to concentrate on breathing and forming different mental images or calming scenarios in their minds. The situations you conjure up in your mind along with learning to relax and concentrate on your breathing will help you improve your mental and physical health.
Practicing guided meditation is great for getting rid of the stress and anxiety associated with daily life. Guided techniques are best learned from experienced meditators for a more in-depth experience.
