What is meditation and how to start practicing it today

In the modern world, the ability to meditate is becoming an indispensable and almost fundamental skill. Meditation is one of the best methods of clearing one's mind of informational clutter and relieving symptoms of anxiety and stress, as proven by strong scientific evidence. A person striving toward spiritual and moral development as well as a high-quality, healthy life will feel the need to practice meditation sooner or later.

Oftentimes, at the beginning of their journey, people are overwhelmed by the sheer amount of information and don't know where to start or how to make meditation a regular practice. In this article, we will discuss the benefits of meditation, examine common mistakes, and find a sustainable way to incorporate meditation into your daily routine.

Originally, meditation was part of various religious cultures, as shown by its prevalence in the Vedas. However, it's important to remember that the purpose of meditative practice — achieving a state of mental tranquility and concentration — can make any individual's life healthy and meaningful, regardless of their culture or religious affiliation.

This is precisely why the practice of meditation attracts the attention of so many modern people and its positive effects, specifically on humans' physical and psycho-emotional wellbeing, are still widely researched today.

Let's examine the benefits of regular meditation practice:

• The ability to control emotions and achieve emotional balance. In 2011, a group of scientists recorded changes in the brain structure of people who regularly practiced meditation for a duration of two months. MRI (magnetic resonance imaging) scans of the patients' brains revealed an increase in the density of gray matter in the hippocampus and the posterior cingulate cortex of the brain. In the second group of subjects, those who did not meditate, no such changes were observed. One of the hippocampus' key functions is the regulation of emotions, which helps us control our feelings as they arise, so its growth is very important.
• Improved memory and ability to concentrate. The cingulate cortex of the brain is closely connected to the default mode network, helping us perform tasks that have become automatic with much higher attention and efficiency.
• Decreased levels of cortisol (a hormone regulating the body's response to stress). This effect was proven by Elizabeth Hoge, a psychologist fr om Washington, D.C.. In a group of people with generalized anxiety disorder, the level of adrenocorticotropic hormone, a substance responsible for the production of cortisol, decreased significantly after just two months of regular meditation practice.
• A significant reduction of depressive episodes. Although, in severe cases, meditation cannot replace medication, scientists note a positive trend in the wellbeing of people suffering from depression and a decrease in the likelihood of such episodes in those who meditate.

Other benefits of meditation:

• Improved overall health and immunity;
• Relieved insomnia and improved sleep quality;
• Relaxation of the body and mind;
• Rejuvenation and slowing of the aging process;
• Improved function of the heart and cardiovascular system;
• Development of optimism, improved mood;
• Fostering of concentration and mindfulness;
• Help with self-improvement and cultivation of positive qualities.

Now we are approaching the practical and, for most of us, the most important section of the article; people are often afraid to start meditation because it seems complex and incomprehensible, but we are here to show you how simple and accessible this process can be.

Simple step-by-step instructions for beginners:

1. Selecting a location.
   You can start meditating even at home. It will be difficult at first to detach yourself from distractions, so try to find a small corner, your own space, wh ere no one will disturb you. This peaceful, quiet location will be necessary at the beginning of your journey but, as you acquire stable skills, you'll learn to focus in other conditions.
   Remove all distracting objects from this space, keeping only helpful items like live plants or a small table with incense or a candle.
   Prepare your yoga mat, a soft cushion (to help you sit for longer periods of time), and a blanket. Put your phone on silent or airplane mode and, if necessary, notify your family that you must be alone for this period of time.
   Nature is an excellent setting for meditation. You can practice in the garden, in the park, or by a body of water, provided that no one will disturb you there.
2. Meditation posture.
   It's recommended to meditate in a seated position to avoid falling asleep during practice. Even if, at the initial stage, the lotus position (Padmasana) is not yet accessible to you, there is no reason to give up your practice. Take any other comfortable sitting position, such as:
   
   • Sukhasana (easy pose);
   • Vajrasana (sitting on the heels);
   • Siddhasana (for men), or Siddha Yoni Asana (for women);
   • Ardha Padmasana (half-lotus).

   The most important thing to keep in mind is maintaining a straight back. Meditation requires a smooth flow of prana through the energy channels and this cannot be achieved with a curved spine.

   If your back rounds or becomes tired, you should ease the posture by placing a meditation cushion under your pelvis or your legs. In the case of any joint problems or pain during cross-legged positions, simply practice sitting on a chair.
   To improve your meditative posture and make practice more effective, it's important to include Hatha yoga in your daily routine. As time goes by, your muscles and ligaments will stretch and become more flexible, positively affecting the outcome of the practice.
   Start with your hands resting on your knees and incorporate mudra-therapy (forming specific gestures with your fingers to improve pranic flow) if you feel the need later in your practice. Keep your tongue pressed against the roof of your mouth (Agni Nabhi mudra) and keep your eyes closed throughout the practice, avoiding excessive strain.
3. Basic meditation techniques.
   • Focusing on breathing.
     Concentration on the breathing process is the simplest and most accessible technique.
     Technique of execution:
     
     1. Sit in a comfortable position with a straight back, close your eyes, and breathe calmly and evenly.
     2. Avoid deliberately slowing your breathing; simply let it be as it is.
     3. Notice how the air slightly cools the tip of your nose before passing into the body and filling the lungs as you inhale.
     4. Observe the position of your collarbones and chest, gradually bringing the abdomen into the breathing process.
     5. Feel the air leaving your body as you exhale, becoming hotter as if warming you from the inside.
     6. Allow your breathing to slow down and deepen naturally over time.
     7. Spend 5 to 10 minutes in this position.
     If distracting thoughts bother you during meditation, don't be hard on yourself; this is perfectly normal at the beginning. All you need to do is refocus on your breath consistently and firmly every time your thoughts wander.
   • Meditation on sound.
     Sometimes, beginners find it easier to concentrate and avoid distractions if a clear object of meditation is present. For example, a sound or a mantra (such as the simple mantra "Om") can really elevate your practice.
     You can chant the mantra yourself after watching video tutorials from experienced practitioners or listen to an audio accompaniment.
     Technique of execution:
     
     1. Sit in a comfortable position with a straight back, close your eyes, and breathe calmly and evenly.
     2. Concentrate on your breathing to calm yourself down and prepare for meditation.
     3. Begin chanting the mantra "Om," concentrating on the clarity and resonance of the created sound.
     4. Focus on your body's response to the sound, specifically the vibrations that occur within.
     5. Immerse yourself in the sensations and the sound of the mantra.
     6. To make concentration easier, subtly keep track of the number of repetitions using prayer beads.
   • Contemplative meditation
     The essence of this meditation is to clearly visualize an image in your mind. Most often, in Buddhist traditions, the object of concentration is an image of the Bodhi tree. As you gain experience, you'll learn to visualize and contemplate more complex aspects of specific sutras such as the "Sutra on the Contemplation of the Buddha of Infinite Life."
     You can dive into this technique with any independent and pure object of nature as your basis: a tree, precious stones, or a body of water.
     Example of tree contemplation meditation:
     
     1. Sit in a comfortable position with a straight back, close your eyes, and breathe calmly and evenly.
     2. Concentrate on your breathing to calm yourself down and prepare for practice.
     3. Now imagine a secluded, picturesque location, the space around which is vast and boundless.
     4. In the center, try to visualize a large, majestic tree. Instead of restricting your conscience, imagine it in as much detail as possible. Observe the tree from the side, contemplating it while remaining unattached.
     5. The tree is tall and large, as are its roots. Visualize these roots' depth and strength in detail.
     6. Focus your attention on the trunk of the tree, its color and structure, and observe its stable, motionless state.
     7. Then, turn your gaze upward to the tree's branches and its young, vibrant leaves. Try to hear the symphonious rustling of these leaves alongside the quiet blowing of the wind.
     8. Let these sounds bring coolness, tranquility, and quiet joy.
     9. Pay attention to the flowers or fruits of the tree, imagining their pleasant aroma, appearance, and abundance as they hang from the tree's branches.
     10. As you move gradually from the tree's roots to its crown and topmost layers, try to contemplate the tree as a whole. Understand that all the individual branches and leaves make up a single organism, one that is deeply connected to the earth, sky, and surrounding air.
     11. Continue to bring your mind back to the visualization of the tree, noticing new details every time while maintaining focus on the primary object.
     12. When you're ready, return to your physical sensations. Become aware of your body's location in space and conclude the meditation practice.

In the first stages of the practice, up to 10 objects can be included in the meditation.

Myths about meditation:

1. Meditation is a complete cessation of the flow of thought.
   In reality, this is not entirely true. While tranquility of mind is the end result and can manifest as your meditative skills increase over time, the process itself is full of trials and tribulations. Meditation is similar to exercise: when you lift weights, your muscles become stronger. Likewise, every time you bring your focus back to the object of concentration, you are increasing your mental load and strengthening the "muscle" that is your attention.
   Don't live in anticipation of a complete mental shutdown; it's far more important to live alongside these thoughts, simply learning to be aware instead of eradicating thought completely.
2. Meditation takes a lot of time.
   Yes, discipline and motivation are truly important here, but the same can be said about any other activity. Even by practicing 3-5 minutes a day, you're taking a big and serious step toward improving your health and developing your mind.
3. Music is needed for meditation.
   Yes, the idea of a practitioner sitting on a large lotus with soft, calming music playing in the background has become common on the Internet. However, in practice, things don't quite happen that way. As we mentioned earlier, music can help at the initial stage if the mind is in total disbalance. But as your practical skills increase and you delve deeper into the subconscious, disconnecting entirely from physical sensations, music will become a distracting and hindering factor.
4. Meditation is useless unless your practice space is completely quiet.
   The need for complete silence is another common misconception. Silence is important, yes, but we're all aware that the circumstances in which we live every day are far from ideal. Learning to cope with distractions is far more important than removing them and can also be achieved through meditation. External sounds may be irritating at first but, as you gradually gain control of your mind, you will learn to focus on the silence within yourself.
5. If I didn't concentrate entirely during the practice, it was all in vain.
   There are days when it's very difficult to silence the voices in your head-- you are constantly distracted by someone or something, unable to focus or fully immerse yourself in the practice. There is nothing wrong with this. But this is why, as you begin meditation, you must develop a habit that helps the body and brain return to practice day after day regardless of your mood, the weather outside, or the events in your life. Once you do, meditation is no longer useless and, whether you realize it or not, every practice brings valuable experience.
6. Meditation is only for spiritual people.
   In previous sections, we've discussed the scientific evidence that proves the benefits of meditation. Even if you aren't aiming for a certain spiritual experience, you can use the practice of meditation for practical purposes (calming the mind, relieving chronic stress and anxiety). In this case, you can remove exercises designed specifically for spiritual growth from your life and meditate simply for your health.

It's important to understand that in order to progress, you must meditate not occasionally but regularly.

Start by devoting time to yourself. Early morning or evening is best for meditation.

There are days when it seems like it's not the best time for practice, and in those moments, use these tips to regain your motivation:

• Keep sessions short. It doesn't matter if your meditation was 3-5 or 30 minutes long, what matters is that it happened today.
• Make use of meditation apps. There are special apps that can help you make mediation a habit. Download any app on your device and use its functions to practice.
• Find like-minded people. You can bring a close friend, colleague, or relative into your journey and motivate each other to practice.
• Trick your brain. Sometimes, if it focuses too much on the details of the practice, the brain can start resisting before the practice even begins. It may seem impossible to unroll the mat, sit down, and apply yourself because the brain wants to conserve energy, not work-- that's how it's wired. Still, it can be tricked. Try not to focus on meditation beforehand; keep yourself busy with other things until the last minute. If your motivation is at zero today, sit on a chair with a straight back or "accidentally" plop onto a cushion on the ground instead of unrolling your mat like usual. This way you'll avoid mental rumination, stop scaring your brain, and be able to meditate effectively.
• Start reading helpful literature or watching videos of people whose practice inspires you. A personal guide is always the best motivation. Don't forget to dedicate time to this research, especially in the early stages.
• Never criticize yourself. If something isn't working out or you don't see results for a while, remember that it's not your fault. The truth is, everybody has their own starting point. Be kind and understanding towards yourself, and progress will surely happen.
• Think about the benefits and describe them to yourself. In psychology, there's a theory that sometimes the brain refuses to help with something simply because it sees no point in doing so. We understand intellectually that meditation is beneficial, but why exactly is it important for us to practice? Stand in front of a mirror and say aloud why you want to practice and what exactly you'll achieve through regular meditation. This direct dialogue will help establish a connection between your body and mind, making the process much easier.

Meditation is an ancient practice whose benefits have been proven effective through many generations. It affects not only our physical body, improving and healing it, but helps us become more mentally resilient, calm, and happy.

Sometimes people face difficulties at the beginning of their practice; limited knowledge, inability to find a secluded place, and uncertainty about whether everything will work out can greatly complicate the practice. In those moments, it's most important to follow that initial inner impulse and simply start practicing, realizing the joy of the process itself and taking the opportunity to be alone rather than fixating on the results.

Try incorporating meditation into your daily routine, and the experience gained on the mat will transfer to all parts of everyday life, opening up opportunities for mindfulness every day: during a walk, in a conversation with a loved one, or even while performing routine tasks. Meditation helps you become aware of life in the here and now and live it to the fullest, since only in the present moment can a person be truly happy.

We wish you success and wellbeing!