Ahmed Shariif
The word 'Meditation' has been derived from two Latin words; 'Meditari' which means to ponder, think, focus, exercise the mind, attention; and 'Mederi' which means to heal.
Meditation is called ‘Dhyan’ in Bengali, ‘Dhyana’ in Sanskrit, ‘Tafaqqur/Tadabbur/Muraqiba’ in Arabic.
Meditation is the total cessation or ending of the useless, restless, wasteful thought-steam of the mind. It is the grand portal to the kingdom of cosmic energy, intelligence, sound health and spiritual wisdom.
Benefits of meditation
Stress and Anxiety elimination
Many scientific studies show that meditation offers many benefits like changing the brain structure and calming the nervous system it reduces tension, stress, anxiety and depression and PTSD. It fosters positive thinking, moods, emotions and self-awareness.
Improves Sleep Quality
Meditation shortens time to fall asleep and improves overall sleep quality.
Reduces Pain Feeling
By altering emotional response, meditation decreases pain perception.
Lowers Blood Pressure
Increasing the quality of para-sympathetic nervous system, meditation lowers heart rate and blood pressure.
Enhances self-awareness and compassion
Meditation cultivates empathy, socialization, feeling towards others and increases interoceptive awareness and self-directedness.
Supports Immune System
Meditation activates 'Rest and Digest' mode of para-sympathetic nervous system and gradually strengthens system.
Ensure Sound Health
During meditation all the organs of the body get rest and mind becomes calmer. All the systems of the human body work better. Meditation slows cellular aging by affecting telomere length. It increases gray matter in the brain's areas related to learning, memory and emotional regulation. Attaining Total Fitness i.e. Physical, Mental, Social and Spiritual Fitness; Meditation is a great tool.
How to meditate
There are so many Meditation Methods in the world. You may follow any of them which is easy and fit for you.
As an example, here is given an easy short relaxation meditation process for you to practice (20-30 Minutes). It has been taken from ‘Quantum Method`.
Relaxation Meditation is very simple and easy. All you need to do is to follow these simple steps. First read all the steps from first to last and then start your journey towards your Quantum Home (Moner Bari); a meditative state.
1. Select a quiet place in your home. Make sure no one will disturb you for a while. Make sure the room is well ventilated and is not completely dark. Soft light is best. Wear loose comfortable clothes.
2. Think of a recent incident that made you feel happy and content. It doesn't matter how trivial the incident was, what matters is the feeling it brought you.
3. Lie down on your back on a thin mat on the floor or a hard bed, the harder the better. If necessary, place a thin pillow under your head. Place your hands on either side of your body, palms facing up. There should be some space between your feet.
Or sit on a chair or on the floor with your back straight. Make sure your feet touch the floor. Rest your hands on your knees. If you know yoga, you can practice relaxation sitting on the floor in the lotus position or the half lotus position. Just make sure you are comfortable.
4. Close your eyes softly. Inhale through your nostrils. Exhale through your mouth. Expand your lower chest and abdomen as you inhale. This is called abdominal breathing. As you inhale feel abundant natural energy entering your body. As you exhale feel all harmful elements going out of your body. Take a bit longer to exhale than to inhale. Repeat this cycle 6 to 10 times. Then let your breathing return to normal.
5. Inhale very slowly through your nostrils. Exhale very slowly, also through your nostrils. Take a bit longer to exhale to inhale. Repeat this cycle 5 or 6 times. Your body will gradually become more relaxed.
6. Now concentrate on your breathing. Visualize the air entering through your nostrils, filling every cell in your lungs, and then coming out again. Concentrate on your breathing, but do not control it. Let it flow normally. Continue for 1 or 2 minutes. Feel your body become heavier.
7. Now repeat in our mind the special code words, “Relax! Relax! Relax!" You do not have a body anymore. All you have is your mind, your consciousness. You are now completely relaxed. The frequency of your brain waves has dropped from the Beta to the Alpha level. You have reached your 'Alpha Station’ on the way to your Quantum Home.
Now tell yourself, 'From the Alpha Station I am now going to the deeper levels of my mind- to my Quantum Home. As long as I am there, any unnecessary external noise will only make my concentration deeper. However, if there is a fire, an earthquake or any other kind of emergency, I will spontaneously return to my normal conscious state and take quick and appropriate action.'
8. You are now going to start a mental countdown from 19 to O to reach your Quantum Home. As you think 19, imagine you are being showered by a sublime blue light. A long path of light has been created. This path leads to the deeper levels of your mind. Count 18, 17, 16, 15, 14, 13, 12, 11. The path of light is taking you deeper and deeper into your mind. Continue counting down. 10, 9, 8, 7, 6. You are going deeper and deeper. 5, 4, 3, 2, 1, 0. You have reached your Quantum Home(Moner Bari). Let a feeling of complete peace and happiness engulf you.
9. Your Quantum Home is your ideal place of relaxation. It is surrounded by your favorite natural environment. When you come here, tension, tiredness and lethargy dissolves in an instant. Feel secure and happy, as a child feels in mother's lap.
Take a couple of minutes to enjoy the beautiful natural surroundings. Take in the vibrant greenery of the dense woods, the color and fragrance of the flowers, the chirping of the birds, the murmur of the springs, the roar of the sea. Pay attention to every detail, touch everything, feel everything.
10. Now enter the living room (Darbar) of your Quantum Home and sit comfortably. The Quantum Home is a powerful state of consciousness.
As soon as you reach this state, your immune and healing systems become activated and energized. The mind can better utilize the immense capacity of the brain for the benefit of yourself and others.
11. Your brain readily accepts autosuggestions in this state. So, for future benefit, tell yourself, 'In the future whenever, with the intention to meditate, I close my eyes and say or hear the words, Relax! Relax! Relax! all unnecessary mental and physical activities will cease and I will feel completely relaxed. Then, after I count down from 19 to 0, I will reach my Quantum Home,'
You are now ready to start practicing the autosuggestions you chose. Repeat them one by one in your mind. Repeat each one between 20 and 100 times. Continue practicing as long as you want.
12. You have finished practicing autosuggestions. You are now ready to return to normal conscious state. Take a long deep breath. Tell yourself, 'When I finish counting up from 0 to 7, I will return to my normal conscious state. I will be revived and rejuvenated. Now start counting. 0, 1. Feel your organs returning to form your body. 2, 3. Take a long breath. Feel all the organs transforming into respective healthy living cells. 4, 5. Take another long breath. Your body has been nicely reconstructed and is vibrant with new life force. Tell yourself 'After I finish counting up from 0 to 7, I will open my eyes and be wide awake. I will not feel any pain or discomfort in my head, neck, shoulders, or any other part of my body. I will be refreshed and energized. I will feel lively, elated and exuberant.' 6, 7. Open your eyes. Gently move your head and shoulders. Stretch your legs. Move your arms and hands. Say loudly and joyfully, 'I am feeling better. I am feeling better."
Practice in this way as often as you can. Don't worry about whether you are doing it right or not, just keep on following the process. Gradually you will enter into the world of peace, prosperity and sound health.
All the best!
The writer is a public health specialist, yoga-meditation instructor, holistic health and wellness coach.
AU/BP
