Meditate: How To Say It

how to say meditate

Meditation is a practice that can be traced back to Hinduism and Buddhism. The goal of meditation is to focus and understand your mind, eventually reaching a higher level of awareness and inner calm. It is a simple practice that can reduce stress, increase calmness and clarity, and promote happiness.

The word meditate is equivalent to the word sports in the US. There are many different types of meditation, just as there are many different types of sports. Some common types of meditation include mindfulness meditation, spiritual meditation, focused meditation, movement meditation, mantra meditation, transcendental meditation, progressive relaxation, loving-kindness meditation, and visualization meditation.

The most basic and universal meditation technique is breathing meditation. This involves focusing on your breath and being aware of the rising and falling of your abdomen as you breathe in and out.

Meditation can be practiced by finding a comfortable spot, closing your eyes, and focusing on your breath. It is important to note that meditation is not about clearing your mind of all thoughts but rather observing and focusing your thoughts for relaxation and mindfulness.

Characteristics Values
Purpose Reduce stress, increase calmness and clarity, promote happiness, control emotions, enhance concentration, improve focus, connect with others, develop awareness of the present moment, develop acceptance of difficult emotions, alter consciousness, improve health and emotional regulation, improve adaptability, promote healthy aging, reduce chronic pain, etc.
Clothing Loose, comfortable clothing
Environment Quiet, peaceful, calm, private
Time Morning, short time periods (5-10 minutes) building up to longer durations
Posture Comfortable, straight spine, balanced torso, hands resting on knees or lap, legs crossed or uncrossed, sitting on a cushion, chair, or bench
Eyes Open or closed
Techniques Breathing meditation, mantra meditation, visualization, body scan, walking meditation, mindfulness meditation, spiritual meditation, focused meditation, movement meditation, transcendental meditation, progressive relaxation, loving-kindness meditation

shunspirit

Focus on your breath

The most basic way to meditate is to focus on your breath. This practice is called "mindful breathing".

How to do it

  • Find a quiet place where you won't be disturbed.
  • Get comfortable. You can sit on a chair or cushion, or lie down.
  • Close your eyes, or soften your gaze so that you're not focusing on anything in particular.
  • Notice the sensation of your breath as it goes in and out. You can place a hand on your belly to feel it rise and fall.
  • Try to focus on your breath and nothing else. If your mind wanders, gently bring your attention back to your breath.
  • Be kind to your wandering mind. Don't judge yourself or obsess over the thoughts that come up.
  • Stay here for five to seven minutes.

Benefits

Research shows that mindful breathing can:

  • Reduce stress and aid in stress-related medical illnesses, anxiety, depression, and substance abuse
  • Improve immune response
  • Mitigate asthma symptoms
  • Decrease hypertension in adults
  • Improve the quality of life in people with cardiovascular disease and cancer
  • Reduce anxiety
  • Sharpen memory
  • Treat symptoms of depression
  • Promote more restful sleep
  • Improve heart health

shunspirit

Find a quiet space

Finding a quiet space to meditate can be challenging, especially if you're visiting family or in a busy airport. However, it's not impossible. Here are some tips to help you find a quiet space to meditate:

Find Some Personal Space

Even if you can't find a quiet, empty space, try to locate a chair or a corner where you can be alone and out of the way. This could be in your bedroom, a public building, or even a random corner. The key is to find somewhere you can claim as your own and be safely away from other people.

Use Noise-Cancelling Headphones

If external noise is an issue, consider using noise-cancelling headphones. You can wear them on their own to block out sound or connect them to a device and listen to music or nature sounds. Just make sure you only use them when it's safe, and maintain an awareness of your surroundings.

Be Creative

If you're visiting family, for example, get creative with your space. A walk-in closet or an outdoor bench can be perfect for meditation as long as you have privacy. You could also try meditating in nature, under a tree or on a grassy spot in a garden.

Make Your Space Sacred

Create a dedicated meditation space in your home that's free from distractions and reminds you of your intention to practice stillness. This could be a corner of a room, an empty closet, or even a spot in your backyard or garden. Decorate your space with meaningful items such as candles, cushions, pillows, flowers, or special lights. You could also include a statue, a candle, or a piece of art as a focal point for your attention.

Remember, meditation is a skill that takes practice. Don't worry if you can't find the perfect meditation space right away. With the right techniques and a willingness to learn, you can meditate anywhere.

shunspirit

Wear comfortable clothing

When it comes to meditation, one of the most important things to consider is your comfort. This includes your physical comfort, which is largely influenced by the clothing you choose to wear. Here are some tips to help you select the most comfortable outfit for your meditation practice:

Opt for Loose, Comfortable Clothing

Choose clothing that is loose-fitting and allows for easy breathing and movement. Avoid tight or restrictive garments, such as tight waistbands, strappy bras, or clothing that feels uncomfortable when you are sitting with bent knees. Flowing robes, loose pants with adjustable waistbands, or sweatpants are ideal. Additionally, avoid heavy or awkward clothing that may need frequent adjustment, such as hoodies, jeans, coats, or jewellery. These can be distracting and hinder your focus during meditation.

Layer Your Clothing

It is a good idea to layer your clothing, especially if you are meditating in a group setting or a place with varying temperatures. Bring a light jacket, hoodie, or shawl that you can easily take off if you get warm. Cotton and silk are excellent choices for layering, as they are breathable and have a symbolic connection with the earth due to their natural substances.

Designate a Meditation Outfit

Consider having a designated meditation outfit that you wear each time you practice. This will help your brain associate that particular outfit with meditation, allowing you to get into a meditative state more quickly. Think of it as a uniform that signals to your mind that it's time to focus and relax.

Choose Colours That Support Your Practice

The colours you wear during meditation can impact your experience. Colours carry different vibrations and energies that can affect your feelings and behaviours. For example, red encourages physical activity and strength, while yellow encourages creativity and happiness. Green is associated with healing and prosperity, and blue promotes peace and spirituality. White is often worn by yogis as it strengthens your healing shield, increases your aura, and allows you to go inward more easily. Experiment with different colours to see which ones make you feel the most calm and focused during your practice.

shunspirit

Set a timer

Setting a timer is an important part of your meditation practice. It helps you establish a routine and get comfortable with the process. It also ensures that you don't meditate for too long, especially when you're just starting out.

If you're a beginner, it's recommended to start with short meditation sessions, anywhere from 2 to 10 minutes. You can use a timer to keep track of your meditation time without distracting yourself. Set a gentle alarm to alert you when your time is up, or time your practice to end with a certain event, like the sun hitting a specific spot on the wall.

As you become more experienced, you can gradually increase the duration of your meditation sessions. Eventually, you may not need to rely on a timer as much, but it's still helpful to maintain a consistent meditation practice by meditating at the same time each day.

Remember, the frequency of your meditation practice is more important than the length. Even a few minutes of daily meditation can bring more benefits than longer sessions done infrequently. So, find a time that works for you and set a timer to establish a regular routine.

shunspirit

Try a guided meditation

Guided meditation is a great way to get started on your mindfulness journey. It involves being led by a teacher, either in person or via audio or video.

Guided meditation is particularly useful when starting out, as it provides an opportunity to learn from an expert. It is recommended to first understand what you are trying to achieve through meditation before you begin. In a traditional meditation setting, students are first taught how to view the contents of the mind and how to approach different exercises. They are then taught how to practice and become more proficient, before learning how to integrate their practice into everyday life.

Where to Experience Guided Meditation

There are a few ways to experience guided meditation:

  • Digital apps: These offer the opportunity to meditate with an expert via audio or video. The Headspace app, for example, offers both guided and non-guided options.
  • Local meditation classes: A quick Google search can help you find information about local meditation groups that meet regularly. Meeting like-minded people can help to cement a meditation habit.

Benefits of Guided Meditation

Guided meditation provides an opportunity to learn from an experienced teacher who can offer guidance, insight, and support. Research shows that guided digital meditations can be just as effective as in-person meditation classes for some people.

Guided meditation usually involves a narrator or teacher explaining the dynamics of the mind and how it is likely to behave during meditation. They may also explain meditation techniques and how to take these techniques into everyday life.

Getting Started with Guided Meditation

  • Find a quiet, peaceful spot: Choose a place where you won't be disturbed.
  • Get comfortable: Sit in a comfortable position on a chair or on the floor and close your eyes.
  • Focus on your breath: Breathe deeply in through your nose and out through your mouth. Visualize your breath filling your lungs and leaving again.
  • Scan your body: Starting from the top of your head, slowly scan down your body from head to toe. As you focus on each part of your body, relax your muscles and release any tension.
  • Count your breaths: When you've finished your body scan, start gently counting your breaths. Breathe in slowly through your nose on the count of one, then out through your mouth on the count of two, and so on.
  • Be kind to yourself: If your thoughts wander, simply refocus on your breathing and come back to the present moment.

Guided meditation is a fantastic way to bring more awareness to the current moment and create a healthier relationship with yourself.

Frequently asked questions

Find a quiet, peaceful spot where you can sit down without being disturbed. Then, sit in a comfortable position on a chair or on the floor and close your eyes. Start by breathing deeply in through your nose and out through your mouth.

There is no right or wrong way to meditate. The goal of meditation is to focus and understand your mind.

Start small, with just a few minutes a day. You can then build up to longer durations.

There are nine popular types of meditation practice, including mindfulness meditation, spiritual meditation, mantra meditation, and transcendental meditation.

Written by
  • Seti
  • Seti
    Author Editor Reviewer
Reviewed by
Share this post
Print
Did this article help you?

Leave a comment