Your mind is your most private and personal space. Learning to master it takes time and practice. This may seem hard to accomplish, but believe it or not, odds are you’ve already tasted meditation in your life whether it was intentional or not.
Think back on that beautiful sunset you saw on the beach or on a hike. Think about that incredible work of art you saw in the museum and how you could just stare at it for minutes straight, letting your mind take it in. How did those things make you feel? Those feelings of peace and calm while experiencing beauty and nature are the start of meditation experiences.
The History of Meditation
Meditation has been around for thousands of years. “Fire-gazing” is a practice that goes back before anything else, which involves sitting around a fire and staring into it. It is believed that this practice could have been the first form of meditation.
The earliest actual records we have on meditation date back to around 1500 BCE from the Hindu Vedas. Over time, more groups picked up on this practice, and now, Buddhists practice meditation more than any other group.
According to BBC, Buddhists use meditation as a way to involve the body and mind in a single act together. “Duality” is a sense of separation, meaning that the body is separated from the mind. Buddhists strive to avoid this sensation and use meditation as a means to forge a greater inner individual connection. They strive to be more aware of their existence and to calm and still the mind from endless thoughts and wonders. The goal of their meditation is to enhance their sense and further separate themselves from the concerns of the world.
The 6 senses of Buddhism are sight, hearing, smell, touch, taste, and mind. Buddha said “Peace comes from within. Do not seek it without.” The mind is our source of peace and calm in a world of chaos.
Is Meditation the Same as Mindfulness?
Though both names kind of give off the same idea, there are actually differences between the two.
According to the Cleveland Clinic, meditation is a practice that involves focusing or clearing your mind using a variety of mental and physical techniques. Essentially, this practice is an actual event that you carry out. Whether it is sitting, lying down, or just relaxing where you are, meditation is something you plan out and do.
According to the American Psychological Association, mindfulness is awareness of one’s internal states and surroundings. Though mindfulness still holds this idea of connecting with your inner self and environment, it’s more of a mindset and constant thought than a planned-out practice.
A Growing Community
Though meditation has a long history, its growth and popularity have been on the rise over the past few years. More and more people are joining in on this life-changing hack to improve their well-being. Here are some interesting statistics on meditation over the last few years:
- According to current meditation studies, 76.2% of people turn to meditation for health
- Over 14% of US adults have attempted meditation at least once
- 94% of women reveal meditation is helpful
- It’s computed that 200–500 million people meditate worldwide
- The global meditation industry will be worth $9 billion by 2027
Meditation is clearly on the rise and for good reason. It is an inexpensive way to feel better mentally and physically, and has almost no downside.
Benefits for Your Mind and Soul
The list goes on and on when it comes to benefits and meditation. Let’s take a look at a general list of benefits and then dive into a few of them. According to the Mayo Clinic, the emotional and physical benefits of meditation include:
- Better sleep
- Lower blood pressure
- Reduced negative feelings
- More self-awareness
- Better stress-management
- More patience
- More creativity
- Better focus on the present
- Lower resting heart rate
- New ways of viewing stress-inducing things
Meditation has also been studied and observed as a means that can possibly help those who suffer from the following conditions:
- Anxiety
- Asthma
- Cancer
- Chronic pain
- Depression
- Heart disease
- High blood pressure
- Irritable bowel syndrome
- Sleep problems
- Tension headaches
Stress. The enemy of us all. It consumes us and overwhelms us in every aspect of our lives. Some of us experience stress more than others, but overall, it is a common human experience.
Meditation has been proven to both reduce stress and help us know how to manage it better. But, how? Stress can cause a fight or flight response in us. In a situation of danger, this is good, but if this response occurs frequently, it can actually harm us more than help us. Meditation is our means of soothing this response. It restores us to a calm state and allows the body to heal from its stressful feelings and build resistance to the harmful effects of constant worry.
Meditation brings a sense of relaxation, releasing those negative feelings and worries and allowing the mind to take control and wash away fears. This also helps with anxiety, depression, and other stress-inducing mental challenges.
Sleep. Our gateway into maintaining a calm life and consistent routine. Some people struggle with insomnia and/or sleep disturbances and can’t get the necessary hours of sleep each night for a healthy life. Some studies have shown that mindfulness meditation can help sleep disturbance.
One study in JAMA International Medicine did a trial where they gathered a group of individuals and put half of the group in sleep education classes and the other half in a mindfulness awareness/meditation program. They met together once a week for six weeks and recorded how their sleeping habits changed. In the end, those adults who focused on mindfulness meditation had less insomnia, fatigue, and depression than the other group.
Meditation creates a sense of relaxation in our bodies, allowing us to calm and focus on the present moment. Those nights of tossing and turning in bed and thinking about all of your worries can be greatly minimized with meditation.
The Different Types of Meditation
Now that we’ve talked about all of the benefits of meditation, grab your mug of morning mushrooms and let’s talk about how you can do it. Though there are many different specific types of meditation, WebMD breaks them up into 5 main categories:
1. Guided meditation
Guided meditation walks you through the whole process, step by step. You can find this instruction on apps, websites, and videos. You can choose exactly which type of meditation you want and can even join online courses that will guide you on a regular and scheduled basis.
Some popular meditation apps include Headspace, Calm, Healthy Minds Program, and Smiling Mind.
2. Mindfulness meditation
Mindfulness meditation comes from Buddhist practices. This type of meditation focuses on the present moment, creating a safe space in your mind to experience thoughts without judgment. Concentration and awareness are key players in this practice. Here are five steps for a basic mindful meditation:
Step one: Remove all distractions from your environment. Lie or sit down in a comfortable position with your back straight.
Step two: Close your eyes and breathe normally
Step three: Feel your breath. Notice every inhale and exhale.
Step four: When your thoughts start to drift away, pull them back in by re-focusing on your breathing. Continue to do this as it happens.
Step five: When you are done, slowly open your eyes and notice your environment.
It’s as simple as that! Many other websites can walk you through more thorough mindfulness meditation techniques, including Mindful and Mayo Clinic.
3. Movement meditation
Movement meditation is a good start for beginners. It can be difficult to find the patience and ability to sit still for an extended period of time. This type of meditation is meant to focus on the body and movement. Types of movement meditation include:
- Tai chi
- Yoga
- Walking
- Qigong
4. Focused meditation
Focused meditation is similar to mindfulness meditation in that the goal is to focus on something and bring your thoughts back to it every time you stray. While mindfulness focuses on breathing, focused meditation includes a focus point.
This focus point can be an external object, like water or a flame, or some type of action, like humming or sipping tea. This type of practice focuses on concentration and can improve your attention span and patience.
5. Heart-centered meditation
Heart-centered meditation focuses more on your emotions and less on your mind. This practice points to your heart and pays attention to your feelings that are entering there. While meditating, you will focus your breathing on your heart and connect with your inner self as you discover what your heart needs to tell you.
This type of meditation also puts emphasis on finding the love and care that exists in your heart, while trying to expand that love to yourself and others around you. This practice helps to release negative energy and frustration.
Small Habits to Change Your Life
Here at Daybreak Cacao, we know that life is full of so many worries and emotions. We experience them too, and know that small changes and habits can make all the difference. Meditation is a small act you can do every day to increase your well-being. It’s the little things that count!
Are you curious about what other small habits can change your life? Check out our recent article about diet hot chocolate to learn more about a healthy change you can make to your diet without sacrificing taste! Also, take a look at our shop and see what we’ve created just for you!