Meditation

Meditation Benefits

• Mindfulness meditation can help improve focus and productivity by increasing awareness and reducing distractions. By paying attention to the present moment, you can train your mind to be more present and less distracted by thoughts and emotions.
• Regular mindfulness meditation practice can also help develop the ability to manage stress and emotions effectively as well as reducing symptoms associated with dis-ease such as depression. Our practice enables us to pause often and reflect before responding, as opposed to reacting to situations and daily challenges. 
• The role of breathing in meditation is to help focus the mind and promote relaxation. By focusing on the breath, you can calm the mind and reduce stress and anxiety. Breathing techniques such as deep breathing and diaphragmatic breathing can also be used in meditation to enhance relaxation.
• Regular meditation practice can help reduce the symptoms of certain conditions such as those listed above and helps improve overall mental and emotional well-being.

Meditation Techniques

• Mindfulness Meditation: This technique involves paying attention to the present moment, without judgement. The goal is to become aware of your thoughts, feelings, and sensations as they arise, and observe them without getting caught up in them. Mindfulness meditation has been shown to reduce stress and anxiety, improve mood, and increase self-awareness.

• Loving-Kindness Meditation: Also known as "metta" meditation, this technique involves cultivating feelings of love, kindness, and compassion towards oneself and others. This practice has been shown to improve emotional well-being, increase empathy and social connection, and reduce symptoms of depression and anxiety.

• Transcendental Meditation: This technique involves the use of a mantra, which is a word or phrase that is repeated silently to oneself. The goal is to enter a deep state of relaxation and transcendence, where the mind is free from thoughts and distractions. Transcendental meditation has been shown to reduce stress, anxiety, and depression, and improve cognitive function.

• Body Scan Meditation: This technique involves focusing on different parts of the body and noticing any sensations or tensions that arise. The goal is to become aware of the body and its sensations, and to release any physical tension or discomfort. Body scan meditation has been shown to reduce stress, improve sleep, and increase body awareness.

• Breath Awareness Meditation: This technique involves focusing on the breath and observing its rhythm and patterns. The goal is to calm the mind and bring awareness to the present moment. Breath awareness meditation has been shown to reduce stress and anxiety, improve concentration, and increase feelings of calm and relaxation.

How to Start a Daily Meditation Practice as a Beginner

Tips for Staying Focused During Meditation

• Choose a quiet location: Find a quiet and comfortable place to meditate where you won't be interrupted by outside noise or distractions.
• Set a timer: Set a timer for your meditation practice so you won't be distracted by thoughts of how long you've been meditating.
• Focus on the dance of the breath: Bringing awareness to the movement of the body with the inhale as the lungs contract with the exhale. If your mind starts to wander, gently bring your focus back to your breath.
• Use guided meditations:  Guided meditations can be helpful for beginners who are struggling to stay focused. The facilitator provides guidance throughout the practice.
• Be patient: Meditation is a skill that takes time and practice to develop. Don't be hard on yourself or judgemental if you find it difficult to stay focused at first like a muscle it takes practice.

Misconceptions about Meditation

• You have to clear your mind or stop thinking in order to meditate - It's impossible to clear the mind or stop thinking during meditation. The goal is to observe your thoughts without judgement and bring your attention back to your breath or a specific focal point. 
• You have to be able to sit still for a long time to meditate - You don't have to sit still for a long time to meditate. Just a few minutes of meditation can be beneficial.
• You need to be in complete silence in order to meditate - You can meditate in any environment, where it is quiet or nosey. With regular practice the mind becomes less distracted by the noise and more focused on its focal point.
• Meditation is a way to escape reality or avoid dealing with your problems - Meditation is not a way to escape reality or avoid dealing with problems. On the contrary, it can help build mental resilience and improve the ability to cope with challenges.

Incorporating Meditation into Yoga Practice

• Find a yoga studio that offers meditation classes or workshops.
• Use a guided meditation app or video to practice at home.
• Incorporate breathing exercises into your yoga practice, such as Ujjayi breathing, to help calm the mind and promote relaxation.
• Mindfully move to the flow of each pose as you move through your class.
• Set an intention for your yoga practice to help focus the mind and increase awareness.

Finding the Right Meditation Teacher 

• The Meditation Association of Australia (MA) can help you find a meditation practitioner.
• The Meditation Society of Australia provides qualifications required by meditation practitioners and has a catalogue of practitioners to choose from.
• These organisations set standards for meditation and mindfulness training and education, and promote ethical and professional standards for their members. It is important to note that while these organisations provide guidelines and standards, meditation is not a regulated health profession in Australia.
• Bodhi Holistic Hub provides a some options for meditation practitioners, all carefully vetted and verified, giving you peace of mind that you’ll be in great hands through your meditation journey.