Meditation Methods To Enhance Studying

There are many different types of meditation, each with its own benefits. While all forms of meditation aim for a similar goal, certain types are more productive for different people. Research has shown that meditation may have the potential to improve physical well-being, as well as emotional health, but most of the evidence is preliminary.

Meditation has been shown to reduce stress, anxiety, and depression, increase focus and learning concentration, improve memory and attention span, and build a stronger immune system and greater physical/psychological resilience.

Some of the most popular types of meditation include mindfulness meditation, spiritual meditation, transcendental meditation, progressive relaxation, loving-kindness meditation, and visualization meditation.

The best meditation for you is one that you feel comfortable with and encouraged to practice. It is also important to note that meditation is a skill that takes time to master, so it is important to be patient and persistent with your practice.

Focused Attention meditation

The practice involves training the mind to centre its attention on a single point, such as your breath, an affirming phrase, or a candle flame. When the mind inevitably drifts, you gently redirect it back to the chosen focus. This process of redirecting the mind helps to develop the skill of sustained attention, leading to a state of heightened focus and clarity.

• Find a quiet and peaceful space without distractions, whether it's a place outside, in your home, or even in your bed.
• Choose an appropriate object of focus. This could be your breath, a candle flame, or even a specific sound.
• Get comfortable. Adopt a posture that feels relaxed while also supporting your focus. You can sit on a chair or cushion, or lie down, ensuring your back is straight for clear, unhindered breathing.
• Take a few deep breaths to settle yourself and clear your mind in preparation for the meditation.
• Gently direct your attention to your chosen object of focus. If you are focusing on your breath, notice the sensation of air entering and leaving your nostrils or the rise and fall of your chest.
• Keep your attention on this chosen focus point. If your mind wanders, gently guide it back without judgment.
• Observe any sensations, thoughts, or feelings that arise while maintaining your focus. The objective is to remain present with your focal point while acknowledging the fleeting thoughts and feelings of the human experience.
• Practise regularly, even for short periods. Consistency is key to developing your meditation rhythm and reaping the full benefits of Focused Attention meditation. Over time, you can extend the duration as you feel comfortable.
• Finish your session mindfully. Slowly bring your awareness back to your surroundings, taking in the sounds, sensations, and the space around you. This will help you transition back to your day feeling calm and centred.

By following these steps and adopting a regular meditation practice, you can improve your concentration, reduce stress, enhance self-awareness, and promote emotional balance. Focused Attention meditation is a powerful tool to navigate the demands of modern life with greater focus, calm, and self-awareness.

Open Monitoring meditation

• Maintain attention on the present moment: Stay attentive to all that is happening at the moment, even if it is just a thought appearing in your mind. Simply acknowledge it and refrain from getting caught up in that thought. Focusing on your breath can help you stay grounded in the present moment.
• Act as a nonjudgmental witness: Open Monitoring Meditation allows you to break free from a fixed perspective and observe your thoughts, feelings, and sensations without judgment. This helps you witness your usual behavioral patterns and the workings of your mind more objectively.
• Sharpen your creative focus: OMM can improve your focus and productivity by amplifying your ideas and giving them more colour and vividness. It helps you access your creative unconscious and tap into your intuition and inner wisdom.
• Put aside insecurity and self-doubt: OMM can help you overcome insecurities and self-doubt about your creative abilities. It helps you recognize and address feelings of insecurity and consciously choose to hold more positive beliefs about yourself and your potential.

By practicing Open Monitoring Meditation, students can improve their focus and concentration, enhance their creativity, and develop a more positive and secure mindset, all of which can contribute to better study habits and academic performance.

Automatic Self-Transcending meditation

This type of meditation is characterised by alpha1 brain activity and is said to be effortless because there is no attempt to direct attention. It is a natural process that occurs when the mind is allowed to settle without any interference. The mind is drawn inward to quieter levels, and as this happens, the body gains deep rest. This deep rest helps the body to throw off stress and increase activity.

Transcendental Meditation (TM) is a well-known form of automatic self-transcending meditation. It was introduced by Maharishi Mahesh Yogi about 50 years ago and is based on Vedic tradition. TM is an effortless technique that allows the mind to transcend its own activity and experience pure awareness. It does not involve any control of the mind or attempts to stop thoughts. Instead, it focuses on effortlessly accessing the deeper levels of the mind, where it is naturally quiet.

TM is typically practised for 20 minutes twice a day, with the meditator sitting comfortably with their eyes closed. It is not a religion or philosophy but simply a way to achieve self-development and experience transcendental consciousness. Regular practice of TM is said to calm the mind, improve cognitive functions, and reduce stress. It has also been found to lower blood pressure and reduce the risk of heart disease and cancer.

Mindfulness meditation

• Find a quiet and comfortable place to sit. It's helpful to wear loose, comfortable clothing so you're not distracted.
• Set a timer to help you focus on meditation and forget about time. A soft, gentle alarm can help eliminate any excuses for stopping and ensure you don't meditate for too long.
• Start with a short, 5-minute meditation session and gradually increase the duration by 10 or 15 minutes until you are comfortable meditating for 30 minutes.
• Focus on your breath, attuning to the sensation of air moving in and out of your body. Feel your belly rise and fall, and pay attention to the temperature change when inhaling and exhaling.
• Notice your thoughts without judgement. Don't ignore or suppress them. Simply observe them and use your breathing as an anchor. Imagine your thoughts as clouds passing by.
• If you find yourself getting carried away in your thoughts, observe where your mind went without judgement, and then return to your breathing.

Regular practice of mindfulness meditation has been shown to have benefits for both physical and mental health. These include:

• Reducing stress
• Lowering heart rate
• Improving immunity
• Better sleep
• Reducing anxiety and depression
• Reducing chronic pain
• Improving emotional regulation
• Increasing focus and concentration
• Improving memory and attention span
• Building greater resilience

Loving-kindness meditation

To practice loving-kindness meditation, one might begin by bringing awareness to the breath and body, evoking a feeling of being loved and accepted, and then extending wishes of happiness and well-being to oneself and others. This can be done through the silent repetition of phrases such as "May I be safe" and "May I be happy". The practice can be extended to include loved ones, neutral parties, and even difficult people in one's life.

Research has shown that loving-kindness meditation can increase happiness and life satisfaction, while reducing symptoms of anxiety and depression. It has also been found to improve interpersonal interactions and enhance positive emotions.

Frequently asked questions