Meditation is a great way to reduce stress and help overall health.  It is both spiritual as well as holistic from a health standpoint but it is important to understand how it works to properly apply it.  Meditation if properly practiced and applied can give numerous benefits to mind body and soul.

If meditation is spiritual, obviously the proper aim and understanding of it as an elevation to a spiritual realm is important but if just utilizing it for its secular benefits of mind and body is important if one wishes to receive its benefits.  This involves proper settings, focus, posture and breathing.  Without the ability to find quiet and peace, one will have a far more difficult time finding the ability to enter a more passive mind state.   Breathing is extremely important as well. Different types of breathing techniques help the body calm and be able to reduce stress and find the needed balance.  Hence it is extremely important to utilize good meditation form.

The article, “What Is Meditation?” from Cleveland Clinic healthesssentials reviews the proper methods of utilizing meditation.   The article gives an indepth look at what meditation is and the many types one can utilize.  It also lists important techniques that ensure its effectiveness. The article states,

“If we’ve learned anything in the last few years, it’s that tending to our mental health is as important as taking care of our physical health. Regular exercise certainly gives us a brain and body boost, as does maintaining a healthy diet. But meditation is also becoming an increasingly popular way to nurture your whole self. ”

The article continues, “Meditation can feel daunting if you’ve never done it before. And some types of meditation aren’t easy to do on your own. For example, because guided imagery is always directed by someone else, Sherwin notes this type is “a little bit harder to do if you’re standing in line at the grocery store.”

To read the entire article, please click here

Commentary

Meditation is a practice in which an individual trains the mind or induces a mode of consciousness, either to realize some benefit or for the mind to simply acknowledge its content without becoming identified with that content. The term meditation refers to a broad variety of practices that includes techniques designed to promote relaxation, build internal energy or life force (qi, ki, prana, etc.) and develop compassion, love, patience, generosity and forgiveness.

In order to properly meditate, one must first find a comfortable position in which to sit or recline. Once settled, the individual must then focus their attention on their breath and allow their thoughts to flow in and out without judgement or attachment. It is important to maintain a sense of detachment from the thoughts as they come and go, otherwise the individual will become caught up in them and the meditation will be less effective.

Setting, posture and breathing

There are a few key things to keep in mind when setting up a space for meditation. First, it is important to find a place where you will not be disturbed. This means choosing a spot where you can sit comfortably without being interrupted. Second, it is helpful to have a straight back when meditating, so finding a chair or sitting on the floor with your back against a wall is ideal. Finally, it is important to focus on your breath and let go of all other thoughts.

Proper meditation posture is extremely important for achieving the optimal meditative state. The most important thing to remember is to keep the spine straight, as this allows for the free flow of energy. The head should be tilted slightly upward, with the chin parallel to the floor.   The spine should be straight, the shoulders relaxed, and the chin slightly tucked in. The hands can be placed palm up on the thighs or placed in a mudra. The legs should be crossed with the right ankle over the left knee. The eyes should be closed and focused on the third eye point.

Proper meditation breathing is an important aspect of the practice. The breath is a vehicle for the mind and the body to connect with the present moment. When we breathe deeply and slowly, it helps to calm the mind and bring our attention to the present moment.  The breath should be deep and smooth, without any pauses. Inhale and exhale evenly, and focus on the sensation of the breath.

Conclusion

In conclusion, proper meditation can be a very effective tool in managing stress and anxiety. However, it is important to find a method that works for you and to be consistent with your practice. Meditation is not a quick fix, but it can have lasting effects if you stick with it. It is essential though to properly practice it to achieve these effects.  With time and practice, one can better master the techniques to find the mental state of mind necessary to reduce stress and improve overall health.   If you’re looking to reduce stress and improve your overall wellbeing, give meditation a try.

Please also review AIHCP’s Meditation Instructor Program and see if it meets your goals.  The program is online and independent study and open to qualified professionals seeking a four year certification as a Meditation Instructor.  Once the core courses are completed, qualified professionals can earn the four year certification.  As a certified Meditation Instructor, individuals can help others learn the health benefits of meditation while also incorporating proper techniques in breathing and form for their students.

Additional Resources

“How to Meditate”. Mindful.  Access here

“28 Best Meditation Techniques for Beginners to Learn”. Leslie Riopel. Nov 29th, 2019. PositivePsychology.com.  Access here

“5 Meditation Techniques to Get You Started”. Elizabeth Scott, PhD. March 25th, 2020. Verywellmind. Access here

“What’s the Best Meditation Technique for You?”. Nora Isaacs.  February 17th, 2012.  Yoga Journal.  Access here

Meditation has multiple benefits.  For many it is religious and deeply spiritual.  For many it is also secular and helps them maintain a healthier life style.  Eastern meditation has many breathing techniques that when stripped of religious connotations is able to help one reduce stress and live a healthier and more peaceful life.  Many today in the business world look for meditation to help find focus and insight.

AIHCP offers a four year certification as a Meditation Instructor.  The Meditation Instructor Certification is online and independent study and open to qualified professionals.  Meditation Instructors can offer their services privately or at a corporate level.  If you are interested in AIHCP’s Meditation Instructor Certification, then please review the program and see if it matches your academic and professional goals.

Please review the video below on AIHCP’s Meditation Instructor Program

Meditation has many aspects beyond one religious or secular definition.  Although it is similar in function and how it is achieved, it meets multiple needs and stems from multiple traditions.  Hence there are multiple ways to meditate for multiple reasons.

The article, “What Is Meditation?” by Amy Keifer from “verywellHealth” takes a closer look at meditation.  She states,

“Today many people use meditation for nonreligious, non-spiritual purposes: to help manage stress, to increase their focus and awareness daily, to improve their mood, and to get mental clarity. Starting a meditation practice is a great way to enhance your mental well-being. Plus it is free, with no special equipment, memberships, or training required.”

To read the entire article, please click here

With so many meditations and purposes, almost anyone can learn with a degree of comfort.  The athlete who wishes to have better focus to the deeply religious looking to connect to God can all utilize the practices of breathing and silence to find better spiritual, emotional, mental and physical health.

AIHCP offers a four year certification in Meditation Instructor.  The program is online and independent study and open to qualified professionals seeking a certification in Meditation Instruction.  Please review the program and see if it meets your academic and professional goals.

Mindfulness and awareness are key in life.  We are not living in the present and at ease, then mistakes can occur and stress can find ways to creep into one’s life.  Mindfulness meditation teaches one to focus on the present through mental visualization and breathing.  It helps tune the mind to the senses and to partake in the moment itself.  This type of mindset is perfect for work.  Employers should encourage mindfulness training for employees to increase productivity.

The article, “What is mindfulness and why is it important in a workplace” by Kristin Finkbeiner takes a closer look at how mindfulness helps in the workplace.  She states,

“Organisations are becoming more invested in the wellbeing of employees due to an increased awareness of the costs associated with an unhealthy workforce. Absenteeism, presenteeism, turnover, and a lack of productivity are all very costly issues that are closely tied to employee stress and mental health. The number of sick days lost to serious mental health issues has doubled in the past decade and mental health is the leading cause of sickness-related absences.”

To read the entire article, please click here

Please also review AIHCP’s Meditation Instructor Program and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification as a Meditation Instructor.

Meditation, especially Eastern Meditation is originally Asian in origin from both China, India and other oriental nations.  It is a stamp of not only faith but also cultural tradition and for some identity.  Some Asian Americans find it to be crucial to life not only for health and faith but also identity.

The article, “Why Meditation Is Crucial for My Joy and Resilience as an Asian American” by Kim Tai looks at how meditation can help Asian American communities find resilience and joy in life.  She states,

“And if you are feeling trapped and afraid, know that you are not alone. I invite you to sit—with yourself, with me, with all your Asian siblings and ancestors—and know that resilience lives deep within you. Even if it’s unfair that we should need to be so resilient in the first place—that we, as a marginalized community, have had to continue to endure systemic oppression and discriminatory violence—we have still persevered.”

To read the entire article, please click here

With racism and hate towards many Asian communities over Covid, many turn to meditation to find solace.  Any nationality can find solace in meditation though.  With shootings, division and turmoil in the country, meditation can be an inward escape from the chaos, not just for Asian Americans but all Americans

Please also review AIHCP’s Meditation Instructor Program and see if it matches your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification as a Meditation Instructor

Meditation is extremely healthful.  It has been proven in multiple studies that is reduces stress and stress response hormones in the body.  This reverses multiple stress induced damage to the body.  Furthermore, it helps the mind be more alert and mindful.   These mind and body health reasons are enough for many to wish to learn meditation but many whether spiritual or secular struggle with meditation.  They have a difficult time mastering it.  This blog article looks to point out a few helpful hints and strategies to help others mediate more effectively from a health point of view only.

Meditation Instructors can teach their students many ways to better meditate and find mindfulness, peace and reduced stress.  The first step is finding a place to meditate.  Many suggest a quiet place free from outside noise and distractions.  Some places may be outdoors while others may be indoors.  Some even create their own meditation room equipped with lighting and calming sounds.  These are all excellent ways to help the body relax and allow the inner healing of meditation to take place.

Position is also key.  Many recommend sitting but with a straight posture.  If one is too comfortable, then they may fall asleep.  Some may very well use meditation or like states to fall asleep but this not the purpose of mental meditation.  One is to be relaxed but is to recharge the mind not so much the body.  This is why it is good to meditate when one is not overly fatigued or just ate.  Instead one should become comfortable and relaxed but not to the point of falling asleep.  Comfort to the body is key through proper temperature and sound to set the proper mood for the mind to find peace without distractions beyond falling asleep.

Breathing is one of the most fundamental aspects of meditation.  Breathing from the stomach is critical.  These deep breathes refresh the body and lungs.  They also create a rhythmic function of breathing in and out.  Breath is key to life in Eastern Meditation and without proper breath work, then meditation cannot be successful.  One should be able to breath multiple times to relax the body and reduce stress.  One should also focus on the breath as it enters the nostrils and is exhaled through the mouth.  Focus on the breath physically but also how it gives the body life.  One should focus on every element of the body from head to toe and visualize the body becoming relaxed with each set of breaths.

In addition to breathwork, mantras play a key role in focus.  The words keep one focused and should correlate with the breathwork.  Two part phrases or sacred words can be utilized as well as words that are conducive to good health.  Which ever word chosen, it needs to have special meaning to anchor one into the meditation event.  Mantras and sacred words can help individuals maintain the importance of focus.

Many who meditate deal with distractions.  They are upset when the distractions occur.  While breathwork and mantras help one return to focus, it is important to  not over fret about distractions and thoughts that may enter into the mind.  Instead, friendly dismiss them and return to the focus of the mantra or breathing.  They may return, but try to remain mindful of the moment and of the meditation itself.

Those who seek to control the meditation session, or actively will certain states or thoughts or feelings miss the whole entirely and purpose of meditation.  Meditation is passive and is open to what may flow into the mind and it is accepting.  As the body calms and the world becomes more quiet, the mind can better hear.  For those who are only secular, the mind becomes more sharp.  It is better able to remember, organize and remain mindful of the moment.  For those who are spiritual it gives one an awakening with the divine.

Whether religious or secular, the mind and body health benefits of meditation are undeniable.  The tips above can help individuals properly prepare themselves physically as well as properly guide them through the meditative process with a more calm, passive and peaceful mind.  The end results will clearly help individuals in their overall health but also their various life professions and relations with others.

If you would like to learn more about meditation, then please review AIHCP’s Meditation Instructor Program.  The program is online and independent study and open to qualified professionals seeking a four year certification as a Meditation Instructor.  If one is religious or secular the program will help one learn the necessary skills and knowledge to not only improve oneself but also to guide others in meditation.  Please review the program and see if it matches your academic and professional goals.

Other resources on Meditation

“Mindful” has an excellent article on “How to Meditate”  Please click here

Please review Healthline’s article, “5 Benefits of Metta Meditation and How to Do It” by Kirsten Nunez.  Please click here

Please review AIHCP’s closer look at meditation its video, “Foundations of Meditation”. Please click here