What you will find in this article:
Introduction;
Definition of Meditation/ Meditate;
Difference between three major types of meditation;
Tips for being able to meditate;
Small glossary;
Access to the recording of a Mindfulness meditation ( podcast ).
1. Introduction
What is it, after all, and how is it done? The answers to these questions can sometimes spark some controversy. And that's acceptable because, indeed, there are several different techniques that can lead us to small or large meditative moments, lighter or deeper.
As such, this article is not intended to be "The Guide" to meditation, nor to suggest that this or that technique is the best. Rather, it's intended to be a guide that helps you, or at least motivates you, to begin meditating without fear, without taboos, even if you start with a small exercise. After all, what really matters, in this case, is quality, not quantity! And, what's more: contrary to what you might think, you don't need to believe in anything special to meditate. You can be completely skeptical. Everything will work out anyway because it's a practice that is entirely connected to the human being, to the universe, and you are a part of it.
In this guide, we also provide you with an 11-minute Mindfulness meditation focused on the present moment. It's available here. However, before listening to it, we recommend reading the entire text to gain a deeper understanding of the topic.
2. Meditation/meditate
Meditation is about distracting our conscious mind and allowing us to rest, whether or not it leads us to an altered state of consciousness. It's a state that allows us, for a moment, to distance ourselves from our thoughts.
memories of the past and worries about the future, whether through thinking focused on the present ( Mindfulness ) or on an imaginary scenario (Creative Visualization of Relaxation) or, for example, on a mantra (Transcendental Meditation).
For over 30 years, science has been proving the benefits of meditation for general health, through the fantastic results obtained (and continue to be obtained!) in experiments carried out not only on meditators such as Buddhist monks but also on ordinary citizens who practice meditation regularly.
3. Difference between three major types of meditation
Mindfulness meditation "pulls us down to earth," to the "here and now," to focus on real situations that may be happening within us, or outside of us, but that our senses "capture," without focusing on imaginary "things." And that they are happening at the moment we are meditating. It encourages a sense of awake yet calm. It works on attention and concentration. It does not create an altered state of consciousness.
Creative Relaxation Visualization can already transport us to an idyllic setting where we can rest our minds in a different way. The setting is obviously imagined by us, and the goal is for us to disconnect not only from the past and future but also from a more real here and now. We can imagine beautiful gardens or wonderful landscapes, where there is plenty of light and where we visualize ourselves, for example, in situations of both relaxation and healing. Depending on the individual, it may or may not initiate a mild altered state of consciousness.
Transcendental Meditation aims to achieve an altered state of consciousness that not only distances us from memories of the past and worries about the future, but also profoundly removes us from the here and now. Focusing on and repeating a mantra, such as OHM, for example, or a phrase like "I am calm," is one of several ways to eventually achieve this state.
4. Tips for meditating
These tips apply to any meditation technique. You should consider these aspects before listening to the meditation we have for you.
One thing you need to know right now is that you won't be able to stop the flow of thoughts just by standing still. The human mind doesn't work that way. The brain was designed to think and gain knowledge. As such, thoughts come and go. What you should do is try not to give them too much importance, not to feed them, and try to focus your attention elsewhere. So, when your thoughts wander (which is very normal!), breathe in and out slowly, and return to where you were in meditation.
Sometimes, on days of high stress and anxiety, it's best to exercise or take a walk before meditating. Otherwise, excess adrenaline and cortisol in your body can make you feel even more anxious or irritable when you try to stop. Exercise first, then meditation;
It's normal to have a little heart racing the first few times you meditate. If this happens, don't worry. It's related to the anxiety of the first time, thinking you might be doing it wrong or starting to get anxious because it's never ending. Then you'll get through it and you'll be fine.
Let anyone who might disturb you know that you won't be disturbed for X minutes. And mute your phone.
We prefer outdoors, but if you can't, choose a place in your home or workplace where you can be without anyone suddenly entering;
Finally, never get up quickly. Get up and walk slowly for a few minutes, as meditation helps lower your body's metabolic levels and thus prevents dizziness (like when you get a massage or sauna, etc.);
Don't worry if you can't do everything as planned, or if you don't feel anything special in the end. Meditation, like any other practice, is a process that takes time. Even for regular meditators, there are days when these practices aren't conducive. When this happens, don't beat yourself up! It's okay. Go for a walk, chat with friends, or watch a good movie. Try meditating another day.
5. Small glossary
Altered State of Consciousness: This is a mental state in which the person is not thinking about the past or the future, but is also not aware of what is happening around them. It is somewhere between being awake and asleep.
There is no full awareness of "being" and "being." Alcohol and drugs can produce this effect. In this case, it is transcendental meditation that can most naturally and healthily incite this state.
Being Mindful: It's being attentive, yet calm, to what's happening within you or around you. It's the opposite of being on autopilot or in an altered state of consciousness.
To "focus" or "anchor" – To think (about) or imagine what one intends. Example: To focus or anchor one's feet is to imagine one's feet;
Mantra: A Sanskrit term that literally means "protection of the mind." It is a repetition of sounds, words, or short phrases. The most commonly used are sounds like OHM.
Mudras: These are symbolic gestures made with the hands, literally meaning gesture, seal, password, or key. It comes from the root mud, meaning to rejoice, to like. It should always be pronounced with the stressed "a" and is a masculine word (Mudra).
Namaste: A greeting used to show respect. Meaning: "The God who dwells in my heart greets the God who dwells in your heart. More radiant than the sun. Purer than snow. More subtle than the ether. This is the Being, the Spirit within the heart of each of us. This being is me, this being is you. It is all of us, it is in you, it is in everything."
Om (OHM): A sound that refers to the natural vibration of the universe, the original vibration that manifests itself in the sound "OM." * Padmasana: (The Lotus Position) - This is a sitting posture with the legs crossed and the feet opposite the thighs, for meditation, following Indian practices. It was established in the Hindu yoga tradition. The position resembles a lotus flower, improving breathing and promoting physical stability.
Yantra: This geometric design acts as a highly effective tool for contemplation, concentration, and meditation. Mandalas are an example of a yantra.
Ting Sha: Tibetan bells or chimes, used to begin and end a Mindfulness meditation. They are also used in Tibetan bowl concerts due to the crystal-clear sounds they produce.
Zafu: Zafus are special meditation cushions that provide more comfort for regular and prolonged practice.
Zen: The Japanese word "Zen" represents one of the branches of Buddhism, adopted by the Chan tradition in China. It is a practice based on mindfulness. Generally speaking, this term is used to define something or someone who is calm.
6. Mindfulness Meditation Podcast
Now you're ready to listen to the short meditation we have to offer! If you have any questions, please leave them in the comments and they will be answered as soon as possible. Happy practicing.
https://soundcloud.com/user-555371260/meditacao-mindfulness
Vanda do Nascimento is a therapist, coach, and mindfulness instructor at the Escola de Mindfulness Essencial , which she founded in 2016. She began her career as a teacher in 1997, graduating with a degree in Pedagogy. Around the same time, she also began studying Reiki, Meditation, and Mindfulness. She later pursued psychology and delved deeper into mindfulness to continue her struggle to manage stress and anxiety.
