Meditation: the most ultimate guide ever

Meditation is a superpower, you should do it.

Photo by Sander Sammy on Unsplash

I have been meditating off and on for about 17 years. Out of all the habits, thoughts, processes, guides, strategies, books, tools, and more that I have tried, completed, or dabbled in since that time, there is nothing that has compared to the simple process of meditation.

When I sit back and think about the amount of time and effort put into the practice of meditation versus the benefits that come from it, the scale of benefits are almost immeasurable.

Meditation is the most simple thing to do, anyone can do it anywhere, you just sit, breathe, close your eyes and try to be aware. That's about all there is to it.

And yet as I have already said, the benefits are completely and utterly profound.

Below I will break meditation down, give you a brief introduction, and history, tell you about the benefits, answer some questions, and then show you how to do it. I’m going to try to take a very neutral approach when I do this and not come at you with any of my own thoughts and beliefs and instead just give you the information and let you decide if this is something you want to try.

Introduction

Meditation is a practice that involves training the mind to focus on the present moment and to be aware of one’s thoughts and emotions without judgment.

It’s a way to calm the mind and reduce stress and anxiety. It can be done in a variety of ways, such as focusing on the breath, repeating a mantra, or visualizing a peaceful scene. It can be done seated, lying down, walking, or even during movements.

Meditation can be done alone or in a group setting, and it can be part of a religious or spiritual practice or simply as a way to improve well-being.

The stated goal of meditation is to achieve a state of relaxation, inner peace, and clarity of mind. But you can do it for all sorts of reasons.

Regular practice can lead to positive changes in the brain and in overall health and well-being.

If you want to skip everything else and go straight to ‘How to Meditate’, scroll to the bottom!

A brief history of Meditation

Meditation is a practice that has been used for thousands of years in various cultures and religions around the world. The earliest known records of meditation come from ancient Indian texts, such as the Vedas and the Upanishads, dating to around 1500 BCE. These texts describe a variety of meditation techniques, including breath control, visualization, and mantra repetition, which were used for spiritual development and to gain insight into the nature of reality.

Meditation also has roots in Chinese Taoist and Buddhist traditions, where it has been used for spiritual cultivation and as a way to achieve enlightenment. The Buddha himself is said to have discovered enlightenment through meditation. In Buddhism, meditation is used as a tool to gain insight into the nature of the mind and to achieve a state of inner peace.

Meditation began to spread to the Western world in the 19th century, with the arrival of Indian and Asian spiritual teachers. In the 1960s and 1970s, interest in meditation and mindfulness practices increased in the Western world as a result of the counterculture movement.

Today, meditation is widely practiced and researched by people of different cultures, religions, and backgrounds as a means of stress reduction, self-improvement, and spiritual development. There are various forms of meditation, such as Transcendental meditation, Vipassana, Zen, Mindfulness, and others.

In recent years, meditation has received scientific validation and is widely used in therapeutic and clinical settings, as well as in educational institutions, corporations, and even in the military. Studies have shown that regular meditation practice can have numerous benefits including reduction of stress and anxiety, improved focus and concentration, and overall well-being.

The Top 5 Benefits of Meditation

1. Stress reduction: Meditation has been shown to lower the levels of the stress hormone cortisol, leading to a reduction in feelings of stress and anxiety.
2. Improved focus and concentration: Regular meditation practice can help improve attention span and concentration, making it easier to stay focused on tasks for longer periods of time.
3. Increased self-awareness: Meditation can help increase one’s awareness of their thoughts, feelings, and bodily sensations, leading to a greater understanding of oneself and one’s reactions to different situations.
4. Improved emotional well-being: Regular meditation practice has been linked to an improvement in mood and emotional well-being, including a decrease in symptoms of depression and anxiety.
5. Improved physical health: Meditation has been linked to a number of physical health benefits, including lower blood pressure, improved immune function, and reduced chronic pain.

Common Meditation Questions Answered Below

Why do people who meditate sit with their hands on their knees?

There are several reasons why people who meditate may sit with their hands on their knees. One reason is that this posture helps to align the spine and promote good posture, which can make it easier to breathe deeply and focus on the present moment. Additionally, placing the hands on the knees can help to ground the body and create a sense of stability, which can be helpful for achieving a meditative state. Finally, placing the hands in specific positions, such as a mudra, can also have specific spiritual or symbolic meanings and can help to focus the mind during meditation.

Why do people who meditate touch their index finger and thumb together?

People who meditate may touch their index finger and thumb together as a mudra, which is a specific hand gesture that is believed to have spiritual or symbolic significance. The mudra where the index finger and thumb are touched together is called “Jnana Mudra” or “Gyan Mudra” and is considered to be a gesture of knowledge and wisdom. This mudra is often used during meditation and yoga practice to help focus the mind and direct energy toward the pineal gland, which is associated with higher states of consciousness. In this mudra, the tip of the thumb touches the tip of the index finger, while the other three fingers remain extended.

Sleep Meditation

What is sleep meditation?

Sleep meditation is a practice that involves using meditation techniques to help with sleep. This can include guided meditations, mindfulness practices, and breathing exercises that are specifically designed to promote relaxation and reduce stress. The goal of sleep meditation is to help individuals fall asleep faster and stay asleep longer, leading to better quality sleep overall.

Sleep meditation can be done in a variety of ways, such as listening to guided meditations or sleep stories, or using breathing exercises or visualization techniques. Some sleep meditations may be focused on helping to release tension in the body, while others may be focused on helping to clear the mind of racing thoughts.

One of the benefits of sleep meditation is that it can be done in the comfort of one’s own home, and it doesn’t require any special equipment or props. It can be done lying in bed, sitting in a comfortable chair, or even while lying on a yoga mat. Additionally, sleep meditation is a natural, drug-free way to improve sleep, which is why it is becoming increasingly popular among individuals who are looking for an alternative to sleep medication.

Sleep meditation is a simple, natural, and effective way to improve sleep. It can be done by anyone and can be incorporated into a regular sleep routine to promote deeper and more restful sleep, leading to better physical and mental health.

Meditation music

What is meditation music?

Meditation music is just that. It is a specific genre of music that is designed to aid in meditation and relaxation. It is often characterized by slow tempos, soothing melodies, and minimalistic instrumentation with usually zero or minimal lyrics (unless guided).

The music is meant to create a peaceful and calming atmosphere, which can help to focus the mind and reduce stress.

There are different types of meditation music, including ambient music, nature sounds, traditional music from various cultures, and even electronic music. Ambient music often features electronic sounds and atmospheric effects, while nature sounds may include recordings of ocean waves, gentle rain, or bird songs. Traditional music from cultures such as Indian or Tibetan can include chanting or singing bowls, which can create a meditative state.

Meditation music can be used in a variety of settings, including in a yoga or meditation class, during personal meditation practice at home, or even in a therapeutic setting. It can also be used as background music during daily activities such as studying or working to help to create a calming environment.

One of the benefits of meditation music is that it can help to quiet the mind and focus the attention. This can be especially helpful for individuals who are new to meditation or who have trouble staying focused during meditation. The music can also provide a sense of structure and guidance during the practice, making it easier to relax and enter a meditative state.

Some forms of meditation music contain binaural beats which are a type of audio technology that uses specific sound frequencies to influence the brain and create various mental states. The technique involves playing two different sound frequencies, one in each ear, which creates a third “binaural” beat in the brain. This binaural beat is believed to have an effect on the brainwaves, which can alter the state of mind to induce states of relaxation, focus, or sleep.

Meditation music can be found and listened to for free on various platforms such as YouTube and Spotify but there are also many paid versions and albums that exist too.

Meditation music can be a valuable tool for those who are looking to improve their meditation practice, reduce stress and anxiety, and promote feelings of calm and well-being. It can be used in a variety of settings and can be tailored to individual preferences and needs.

Transcendental Meditation

What is Transcendental Meditation?

Transcendental Meditation (TM) is a specific form of meditation that was developed by Maharishi Mahesh Yogi in the 1950s. It is a technique that involves the use of a sound or mantra, which is repeated silently in the mind during the meditation practice. The goal of TM is to transcend or go beyond the thinking mind, to reach a state of “pure consciousness” or “transcendental being”.

The practice of TM involves the use of a personal mantra, which is assigned by a trained teacher. The mantra is not meant to have any meaning but is used as a tool to focus the mind and to help the individual reach a state of deep relaxation and inner stillness. The individual sits comfortably with closed eyes and repeats the mantra silently to themselves.

TM is considered a form of “effortless” meditation, as it does not involve any particular posture, focus, or concentration. The idea is that the mind naturally settles down to a state of inner stillness and quietness, with the practice of the technique.

The practice of TM has been studied by researchers and found to have positive effects on reducing stress, anxiety, and depression, and improving overall well-being. It is also found to be effective in reducing blood pressure, improving focus and concentration, and increasing feelings of happiness and self-esteem.

Transcendental Meditation is considered a spiritual practice and it is taught by certified teachers, who have undergone a rigorous training program. There is an initial fee for instruction and an annual fee for follow-up check-ins to ensure that the practice is being done correctly and for continued support.

Morning meditation

What is morning meditation?

Morning meditation is a practice that involves meditating first thing in the morning, usually before starting the day’s activities. It’s a way to start the day with a calm and clear mind, setting an intention for the day ahead, and a way to set the tone for the rest of the day. It can be done as a part of a daily morning routine, along with other activities such as exercise, journaling, or reading.

Morning meditation can take many forms, it can be a guided meditation, a mindfulness practice, or a silent meditation where one focuses on the breath.

The goal of morning meditation is to start the day with a sense of calm and inner peace, it helps to clear the mind, reduce stress and anxiety, and improve overall well-being getting you ready for the day ahead.

Morning meditation can also be used to set intentions for the day, it can be a time to focus on specific goals or to reflect on the things one is grateful for. It can also be a time to visualize the day ahead, imagining it to be positive and successful.

One of the benefits of morning meditation is that it can help to improve focus and productivity throughout the day. Additionally, meditating in the morning can be a great way to establish a regular meditation practice, as it can be easier to stick to a routine when it is done at the same time every day.

Can Christians meditate?

Yes, Christians can meditate.

Meditation is not exclusive to any one religion and can be practiced by people of all faiths. In Christianity, meditation is considered a form of contemplative prayer, which is a way of connecting with God and becoming more attuned to its presence.

Christian meditation is different from other forms of meditation, as it focuses on the word of God and the teachings of Jesus Christ. It often involves reading and reflecting on passages from the Bible, and using prayer to connect with God. Some Christians may use techniques such as centering prayer, which is a method of silent prayer that emphasizes consenting to God’s presence and action within, and Christian mindfulness, which is a type of mindfulness that brings the teachings of Jesus into the present moment.

For many Christians, meditation is a way to deepen their spiritual connection with God and gain a better understanding of His word. It can also help to reduce stress and anxiety and improve overall well-being.

It’s important to note that meditation practice can vary from one Christian denomination to another and from one individual to another, some Christians may find certain forms of meditation more meaningful than others, it’s a personal choice.

Famous people and sports teams that meditate:

Here is a list of some famous people and sports teams who have been known to practice meditation:

• Oprah Winfrey — Talk show host
• Ellen DeGeneres — Comedian
• Paul McCartney — Singer
• Hugh Jackman — Actor
• Jerry Seinfeld — Comedian
• Ray Dalio — Investor
• Russel Brand — Comedian
• Kobe Bryant — NBA player
• Tim Ferriss — Entrepreneur
• Emma Watson — Actress
• Gwyneth Paltrow — Actress
• Katy Perry — Singer
• LeBron James — NBA player
• Madonna — Singer
• Russell Simmons — Entrepreneur
• Sting — Singer
• Tina Turner — Singer
• Will Smith — Actor
• Woody Harrelson — Actor
• Michael Jordan — NBA player
• Russell Wilson — NFL player
• Tom Brady — NFL player
• Novak Djokovic — Tennis player
• Kevin Love — NBA player
• Phil Jackson — NBA coach
• Seattle Seahawks — NFL team
• San Francisco 49ers — NFL team
• Golden State Warriors — NBA team
• Chicago Cubs — MLB team
• Cleveland Cavaliers — NBA team
• New York Giants — NFL team
• New England Patriots — NFL team

It’s worth noting that some of these people have spoken publicly about their meditation practice and others have not, so this list is not exhaustive. Additionally, there are many more people who meditate that are not famous, and the benefits of meditation are available to everyone.

Is meditation dangerous?

Meditation is generally considered to be safe for most people when practiced in a moderate and consistent manner. In fact, meditation can have many benefits.

For some people, meditation may trigger feelings of anxiety or panic, especially if they have a history of mental health issues such as PTSD. For others, certain types of meditation may cause physical discomfort or pain, particularly if they have a pre-existing condition such as back pain or arthritis.

Some meditators will try to meditate outside, on the beach, on rocks, mountains, hills, or by rivers. Caution in these environments and settings is advised.

Generally speaking, if you can’t sit on the floor, use a chair or lie down, and if you don't like closing your eyes or the dark, sit in a well-lit room, for every hurdle that there is with meditation, there is always a simple and safe solution.

How to meditate:

Meditation is a simple practice that can be done by anyone, anywhere.

Here is a basic guide on how to meditate:

1. Find a quiet and comfortable place: Find a place where you can sit or lie down comfortably without any distractions.
2. Sit or lie down comfortably: Sitting is preferred but if you cannot sit, lie down in a comfortable position, keeping your spine straight. You can sit on a chair, cushion, or mat, or you can lie down if you cannot sit.
3. Close your eyes: Close your eyes to block out visual distractions. If you don’t like the dark, gaze at a plain wall or surface with minimal visual distractions on it.
4. Focus on your breath: Bring your attention to your breath and simply observe the sensation of the breath as it enters and leaves your body.
5. Notice your thoughts: As you focus on your breath, you will notice that your mind will wander, and you will be pulled into thoughts. When you notice that your mind has wandered, gently bring your attention back to your breath.
6. Start with a short time: Start with just a few minutes, and gradually increase the time as you become more comfortable with the practice.
7. Practice regularly: Make meditation a part of your daily routine, and try to practice at the same time every day.

Remember, meditation is not necessarily about stopping thoughts or achieving a certain state of mind, it’s about being present and aware of the present moment.

There are some practices that try to achieve a level of ‘non-thought’ and there are guides on how to do this, such as focusing on music, sound, or touch, but honestly, in the long term, if you meditate regularly, you’ll find that your mind just starts to slow down on its own as you eventually run out of things to think about.

Meditation is a practice, and like any other practice, it takes time and patience to develop. Be kind and compassionate with yourself, and don’t expect perfection or to enter some transcendental state or inner dimension of the mind, although these things have been experienced by many meditators over the years, it's best, as they say, to ‘expect nothing and achieve everything’.

You can also try different forms of meditation like guided meditation, mindfulness meditation, and Transcendental Meditation, find what works best for you and repeat it regularly.

A personal closing note from me:

Meditation is a superpower.

The benefits are immeasurable when compared to the time and effort put into the practice.

I have personally gained so much from meditation, it mostly feels like a mini vacation. It’s like getting time off from yourself, and your own life problems, ups and downs, and general life stuff.

I close my eyes, enter that quiet, calm place that I now know so well and I just let go and surrender, I no longer have to think about work, kid's activities, chores, money, or anything else.

Cool things can happen too. If that’s what you want.

I have had bizarre visuals, and sounds, a feeling of awareness and consciousness expansion, feelings of understanding, almost like a type of download of information and wisdom, feelings of love and connection to something deeper and more profound, feelings of honestly being in a different time and place, almost like another reality or dimension and listen if you are afraid of those things, here is the great thing about meditation, it won't happen for you if you don’t want it too and anything you don’t like or are uncomfortable with you just open your eyes and zing it stops.

Most of all, when I meditate, I generally do not want to stop, I get to the end of my ten, fifteen, or twenty minutes and I usually want to just keep going because it feels so great. It’s like a nice subtle massage for the mind.

Try it and tell me what you think.

If you have any questions, ask away.

Want to show your support?

[1] Sign up by email, it’s FREE!

[2] Become a paid member today.

[3] If you enjoy my stories, share them!