In today’s busy world, meditation is becoming an increasingly popular way to achieve mental and emotional harmony, especially among women. Initially, this ancient practice was identified mainly with the religious and philosophical teachings of the East. It is now valued by people from all walks of life and cultures as an effective tool for reducing stress, improving mental health and increasing awareness.

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What is meditation?

Meditation is a mental practice that aims to focus attention and achieve a state of awareness, calmness and inner balance. Although meditation has roots primarily in religious and philosophical traditions, it is now practiced by people of all persuasions as a tool to improve mental, emotional and physical health.

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In meditation, it is important to immerse oneself in the present to get away from the constant flow of thoughts and worries about the past and future. By practicing meditation regularly, people learn to observe their thoughts and emotions without judging them, which can lead to greater awareness of themselves and the world around them.

Photo: Ave Calvar

Types of meditation

There are many types of meditation, and everyone can find a technique that suits them best. It is important to practice meditation regularly to experience its benefits for mental and emotional health.

  1. Breath-centered meditation: In this form of meditation, a person focuses on his or her breath, observing its rhythm, depth and quality. The goal is to focus attention on the present moment by concentrating on the breath.
  2. Mindfulness meditation (mindfulness): Mindfulness meditation involves consciously observing your thoughts, emotions and bodily sensations without judging them. The practitioner learns to accept every thought and feeling that arises in the mind with detachment and calmness.
  3. Metta (love and compassion) meditation: This form of meditation focuses on cultivating love, kindness and compassion both for oneself and for other people. The practitioner sends positive thoughts and good wishes toward himself, loved ones and the world at large.
  4. Transcendental Meditation: This is a form of meditation based on reciting mantras or sounds to help achieve a state of deep peace and awareness.
  5. Movement meditation: Some forms of meditation use movement, such as yoga, tai chi and qigong. By combining movement with a focused mind, the practitioner can achieve a state of calm and balance.
  6. Visualization Meditation: This form of meditation involves visualizing specific images, situations or symbols to help achieve certain goals or emotional states.
Types of meditation
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Benefits of meditation

From reducing stress and anxiety, to improving mental health, to improving interpersonal relationships. Meditation has tremendous benefits, especially when practiced regularly.

  1. Reducing stress and anxiety: Meditation is known for its ability to reduce levels of cortisol, the stress hormone, which contributes to an overall sense of calm and emotional balance. Regular practice of meditation can help us cope with the stress of life’s daily challenges and increase our resistance to the negative effects of stress.
  2. Improving mental health: Meditation can be an effective tool in dealing with depression, anxiety and other mental disorders. Through the practice of meditation, we can gain better control over our thoughts and emotions, which leads to an improvement in our overall well-being and quality of life.
  3. Increased awareness and presence: Meditation teaches us to be more present in the here and now, which helps reduce negative thoughts related to the past or future and leads to greater satisfaction with life. For people who often balance multiple responsibilities and life roles, the practice of meditation can be particularly beneficial, enabling them to better manage stress and enjoy every moment.
  4. Improving interpersonal relationships: By increasing empathy, patience and understanding, meditation can help build healthier relationships with other people, including your partner, family and friends. People who practice meditation often become more open to the needs of others and more likely to express love and kindness in their relationships.
Benefits of meditation
Photo: Rowen Smith

How to start practicing meditation?

  1. Choose the right place: Find a quiet, peaceful place where you can meditate without distractions. Create a pleasant atmosphere by using candles, pillows or relaxing music, if necessary.
  2. Choose a position: Choose a comfortable sitting or lying position in which you can stay for several minutes without discomfort. Remember to maintain a straight posture to ensure a free flow of energy.
  3. Focus on the breath: Concentrate on the breath, watch it going in and out of the body. Focusing on the breath helps calm the mind and restore mental balance.
  4. Accept your thoughts: Don’t try to block the thoughts that come into your mind. Just observe them, and then gently return to focusing on the breath. Accepting thoughts without judging them is crucial to the practice of meditation.
  5. Be regular: Practice meditation regularly, preferably every day for a few minutes, to achieve the best results. The habit of regular meditation allows you to reap increasing benefits from your practice and enables you to develop inner balance and peace.

Meditation can be extremely beneficial to our mental and emotional health, helping us achieve harmony and balance in our daily lives. Through simple meditation techniques, such as focusing on the breath and accepting thoughts, we can experience deep peace and inner understanding. That’s why it’s worth investing time and effort in regular meditation practice to enjoy a full life and a sense of fulfillment.

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