Have you noticed how everyone is starting to practice daily meditation?
There may be lots of daily meditation books, CDs calendars, apps, challenges, journals. And, also, eventually, everyone is doing it: kids, elders, couples, and families.
In 2019, the world is awakening to daily meditation practices. Even more, they go into mindfulness and other spiritual practices.
Most of all, here at BUDDHISM ZONE, we have created the ultimate experience for daily mediators. In addition, you will find everything you need to get started on the healthy, happy, conscious meditation lifestyle. Surely, we got you covered.
How Do You Start Then?
Get Started with these daily Meditation Quotes.
I bet you love quotes. We do too. That is why we created this stunning daily meditation quotes for you.
Below are a few notable quotes:
“As gold purified in a furnace loses its impurities and achieves its true nature. The mind gets rid of the impurities of the attributes of delusion, attachment, and purity through meditation and attains Reality”. – Adi Shankara
“You should not be carried away by the dictation of the mind, but your correspondence should carry the spirit”. – A.C Bhaktivedanta Swami
“If you have time to breathe you have time to meditate. You breathe when you walk. On the same note, you breathe when you stand. You breathe when you lie down”. – Ajahn Amaro
“If you want to find God, hang out in the space between your thoughts”. – Alan Cohen
“If you can’t meditate in a boiler room, you can’t meditate”. – Alan Watts
You May Ask, How Long Should You Practice Daily Meditation?
If you want happiness, then create a habit of daily meditation. For best results, develop a habit of practicing 20minutes daily. However, there is a need to start small. And, then you can gradually grow.
What Are The Steps To Creating a Daily Meditation Habit?
Below are eight proven techniques for creating a daily meditation habit. Thus:
- Commit to 10 minutes of meditation per day.
- Decide somewhere you will meditate each day.
- Most importantly, stick to the same place at first.
- Sit comfortably.
- Focus on your breath.
- Meditate on your breath for 10 minutes to 20 minutes.
- Express gratitude for the day’s meditation.
- Continue every day for one month.
Types of Daily Meditations Practices
The following seven examples are some of the best-known ways to meditate:
There are many types of meditation practices to try. However, there should be one to suit most individuals. Loving-kindness meditation is the most suitable for most individuals. Also, you can refer to it as Metta meditation.
Its goal is to cultivate an attitude of love and kindness toward everything. That is to say, even a person’s enemy and sources of stress.
While breathing deeply, practitioners open their minds to receiving loving-kindness. Most of all, they then send messages of loving-kindness to the world. Especially, they most likely consider their loved ones.
In most forms of this meditation, the key is to repeat the message many times. And, until the practitioner feels an attitude of loving-kindness.
What Other Effects Does Loving-kindness Create?
The design of Loving-kindness meditation also helps to promote feelings of compassion and love. Certainly, both for others and oneself.
This type of meditation may increase positive emotions. Moreover, there are indications that it reduces depression and anxiety.
It can help those affected by:
- Resentment, and
- Interpersonal conflict
Body Scan or Progressive Relaxation
Progressive relaxation sometimes called body scan meditation. This is a meditation that encourages people to scan their bodies for areas of tension. Hence, the goal is to notice tension and to allow it to release.
During a regular relaxation session, practitioners start at one end of their body. Usually, it is always from their feet. And, subsequently, they work through the whole.
Some forms of progressive relaxation require people to tense and then relax muscles. Meanwhile, others encourage a person to visualize a wave drifting over their body to release tension.
Progressive relaxation can help to promote generalized feelings of calmness and relaxation. Also, it may help with chronic pain. Because it slowly and steadily relaxes the body. As a result, some people use this form of meditation to help them sleep.
This form of meditation makes practitioners remain alert and present at the moment.
Rather than dwelling on the past or dreading the future. Furthermore, mindfulness encourages awareness of a person’s existing surroundings.
Mindful meditation is something people can do almost anywhere. Even more, while waiting for, or standing on a cue at the grocery store. For example, a person might calmly notice their surroundings. Generally, this includes the sights and sounds. And also, smells they experience.
Research has found that mindfulness can:
- Reduce fixation on negative emotions
- Improve focus
- Increase memory
- Lessen impulsive, emotional reactions
- Improve relationship satisfaction
Does Mindful Meditation Have Any Health Benefit?
Yes, some evidence suggests mindfulness may improve health. Hence, a recent study of African-American men with chronic kidney disease found that mindfulness meditation could lower blood pressure.
Breath Awareness Meditation
Breath awareness is a type of mindful meditation. Similarly, it encourages mindful breathing.
Practitioners breathe slowly and deeply. As a result, they count their breaths. Or, otherwise, they simply focus on their breaths. Certainly, the goal is to focus only on breathing. And, subsequently, to ignore other thoughts that enter the mind.
It is a form of mindfulness meditation. Therefore, breath awareness offers many of the same benefits as mindfulness. For example, reduced anxiety, improved concentration, and greater emotional flexibility.
Kundalini yoga is a physically active form of meditation. Hence, it blends movements with deep breathing and mantras. Moreover, people usually learn from a teacher or do a class. However, one can still learn the poses and mantras at home.
A 2008 study of veterans with chronic low-back pain found that yoga reduced pain. And, on the other hand, it increased energy and improved overall mental health.
Zen meditation, sometimes called Zazen. This is a form of meditation that can be part of Buddhist practice. Many Zen practitioners study under a teacher. Because this kind of meditation involves specific steps and postures.
The goal is to find a comfortable position. And, subsequently, focus on breathing, and mindfully observe one’s thoughts without judgment.
Also, this form of meditation is similar to mindfulness meditation. But, it requires more discipline and practice. Therefore, people may prefer it if they are seeking both relaxation and a new spiritual path.
Transcendental Meditation is a pure form of meditation where practitioners remain seated and breathe slowly. Hence, the goal is to exceed or rise above the person’s current state of being.
During a meditation session, practitioners focus on a mantra. That is to say, they usually focus on a repeated word or series of words.
A teacher determines the mantra based on a complex set of factors. Sometimes, the factors may include the year of birth of the practitioner. Or, on the other hand, the year the teacher was trained.
Does Transcendental Meditation Have An Alternative?
Yes, an alternative allows people to choose their mantra. However, a practitioner might decide to repeat “I am not afraid of public speaking” while meditating.
What Other Experience Does Transcendental Meditation Benefit Practitioners?
People who practice Transcendental Meditation report both spiritual experiences and heightened mindfulness.
How Long Does Daily Meditation Take To Work?
The various meditative processes encourage a focus on heightened awareness, slower breathing, and increased acceptance.
However, meditation is not a results-focused undertaking. Indeed, fixating too much on the results can cause anxiety that may harm the benefits.
Certainly, most research shows that meditation works very quickly. Its studies typically follow practitioners for weeks or months, not years. Hence, many meditation practitioners report immediate improvement following a meditation session.
Most of all, during meditation, it is common to feel less stressed. And, on the same note, you become more accepting, and at greater peace. Over time and with practice, these sensations may continue outside of meditation sessions.
Psychological Benefits Of Daily Meditation
Meditation Helps On Self-confidence
Many people experience moments of low self-esteem. Indeed, when you meditate, you become aware of the interconnectivity between all people. Hence, you gain a powerful realization that you are not alone.
Thus, this inter-connection helps you to feel more a part of the world. Consequently, this significantly improves self-confidence.
It Reduces Symptoms Of Anxiety
A Lot of people with anxiety always have a problem dealing with distracting thoughts. Especially, thoughts that have too much power.
They cannot distinguish between a problem-solving thought and a nagging thought that has no benefit.
Meditation helps people to differentiate types of thoughts in the mind. So, people with anxiety can control their “nagging thoughts”. Hence, they are able to reduce their anxiety.
Meditation Prevents Depression
Meditation is one of the best ways of both preventing depression and treating depression. More so, there have been many studies on the effects of meditation on depression.
A study suggested that if you meditate while on vigorous exercise. It will be one of the best possible treatments for depression.
Moreover, a study by the University of Exeter looked into mindfulness. As a result, it stated that mindfulness is more effective than drugs at treating depression.
Physical Benefits of Meditation for Health and Fitness
For Oxygen Consumption
Meditation lowers the rate at which we consume oxygen. And this, in turn, offers many health benefits.
Researchers state that while you are meditating your oxygen consumption drops to 20%, which is a 10% reduction. Certainly, this helps you to relax. Also, it is very helpful for getting to sleep.
During meditation, your heart rate lowers. As a result, you tend to breathe slower. For this reason, your body needs less oxygen. While you are meditating, your body’s oxygen consumption is at the same level as it is during a six hours sleep.
Even better, during this time, your body is allowed to heal itself. Most importantly, you will see for yourself in a moment.
Above, I mentioned that when you meditate you lower your heart rate. Breathe slower, and lower your oxygen consumption rate.
This essentially means that your body is having to do less work. Generally, this is one of the most significant advantages of meditation.
Therefore, because your body is having to do less work, it can easily heal itself. Notice that downtime, when your body is not working so hard to provide enough oxygen to keep your heart rate up. It is the equivalent of a break. In addition, it is a time when your body can slow down, relax, and heal itself.
Daily Meditation Is of Benefit To The Skin
What can meditation do for your skin? A lot.
Your skin is the largest organ in your body. Most importantly, it is a significant organ. It basically protects you from the disease.
Also, it protects your organs from temperatures that might damage them. It prevents unhealthy chemicals and substances from getting into your inner body. Most noteworthy, it is one of the most critical ways in which your body protects itself.
Scientific research proves that meditation improves your skin’s resistance. And also, increases the rate at which you produce new cells.
When your skin cells age, they are gradually pushed out and replaced by newer skin cells beneath. But, then it takes time for the body to remove dead skin cells and to build new ones.
Moreover, the more stress, anxiety, and depression you suffer the harder it is for your body to create these new skin cells. Therefore, when you meditate, you give your body a break. Consequently, you essentially allow your body to relax and focus on what it needs to do. Part of this is building new skin.
Interpersonal Relationship Benefits of Daily Meditation
Daily Meditation Makes Us More Responsible
An interesting fact about meditation is that it makes us more responsible. This is because of the effect meditation has on relationships and mood. Hence, daily meditation makes you more empathetic, more compassionate, and more in control of your actions. So, it both motivates and enables you to be responsible. Similarly, you will also become more accountable for your actions.
Meditation Makes Us Better Listeners
Have you ever been listening to someone when you suddenly realized that you were not paying attention to what they were saying? We have all been in that position, haven’t you?
Even more surprising, it turns out that meditation is especially good at making you listen. Even so, when you are not interested in what the other person is saying.
Meditation Makes People Less Aggressive and Less Angry
The journal of consciousness and cognition published a study that stated that meditation improves your body’s response to anger.
Have you ever experienced those moments when you feel angry? Your chest is tight. As a result, you are gritting your teeth. And, you cannot help but spit it out and say the wrong thing?
Now, imagine if you had more control at those times. Of course, you would be able to respond more positively. That is just it! This study shows that meditation lets you do just that.
Thus, this study showed that a 20-minute meditation session improves your body’s response to anger. Most of all, it does this by reducing the breathing rate and heart rate. Also, by helping to balance blood pressure. And, giving you more self-control. In fact, people who have been meditating for a long time may exhibit no bodily response to anger at all.
Meditation Helps In Social Anxiety
If you have suffered from social anxiety at some point in your life. You will know that it can affect your lifestyle. But, be thankful, meditation can treat social anxiety. As a result, you can now become more sociable.
Meditation Helps For Couple’s Intimacy
Daily meditation makes you more intimate with loved ones. For instance, meditation makes you more confident. So, you are more comfortable being intimate. Meditation also makes you more aware. Hence, you can truly feel your love.
On a similar note, meditation helps you to relax and be in the moment. And, it is easy to see how those qualities would help with intimacy too.
Meditation Helps For Compassion And Empathy
One of the lesser known and lesser studied benefits of meditation, is that it makes you more empathetic and more compassionate. But historically, this was one of the main reasons why Buddhist monks meditate.
Buddhists have always known that meditation improves empathy and compassion. And now, scientific research has proven that claim.
In a study, a group of meditators heard the sound of a woman in distress, while researchers studied their brains. The tests showed that meditators have heightened activity. This is in the areas of the brain that regulate empathy and compassion.
Meditation Improves Peace Of Mind
Do You know how challenging it can be to keep your mind tranquil and pure? There are so many sources of stress. Also, there is so much information flying through your brain. Hence, the need to take care of your mind like a master gardener. Else, you will suffer mental weeds that disrupt your inner peace.
Meditation Improves Relations At Work
It can be a challenge, to maintain healthy and productive workplace relationships. This is so for one simple reason. That is, the workplace is one of the most stressful environments. And, when stressed, we become less receptive, less emotionally balanced, less empathetic, less compassionate, and less tolerant.
That is why if you have a bad day at work you might end up regretting something you say. But, meditation can help you relate well with your colleagues at work.
General Note On Daily Meditation
Meditation is a commitment you make to yourself. Therefore, to establish this as a habit, regularity is essential. Hence, try to practice daily.
Meditation will deepen and become more effective over time. Above all, the whole day will seem to go better when you do it.
Have in mind that consistency is vital. Thus, practicing at relatively the same time every day will help to move the mind towards keeping this personal commitment alive. Even better in a dedicated space that you will see often.