Vipassana meditation is an ancient Buddhist practice focusing on self-transformation through observing sensations in the body and the nature of existence.
Benefits: Cultivates self-awareness, equanimity, and insight into your emotions and thoughts.
How to practice: Attend a guided Vipassana course or practice alone by observing breath and bodily sensations.
Zen meditation (Zazen) is a seated meditation rooted in Zen Buddhism, emphasizing posture and breathing.
Benefits: Enhances focus, discipline, and a deep sense of presence.
How to practice: Sit cross-legged or on a chair, focus on your breath, and keep your eyes slightly open, gazing downward.
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Transcendental meditation (TM) is a mantra-based practice where you silently repeat a specific word, phrase, or sound. It is a specific form of silent mantra meditation developed by Maharishi Mahesh Yogi. It gained popularity in the mid-20th century and is widely practiced for stress reduction, improved focus, and overall well-being.
Benefits: Deep relaxation, reduced stress, and improved focus.
How to practice: Sit with eyes closed, repeating the mantra silently for 15–20 minutes twice daily.
Body Scan meditation is a practice of mentally scanning your body from head to toe to release tension and become aware of physical sensations.
Benefits: Reduces stress, improves sleep, and fosters a connection between mind and body.
How to practice: Lie down, close your eyes, and focus on each body part, consciously relaxing as you move through.
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Mindfulness meditation Involves focusing on the present moment without judgment, often by observing your breath, bodily sensations, or thoughts.
Benefits: Improves focus, reduces stress, and enhances emotional awareness.
How to practice: Sit quietly, focus on your breath, and gently bring your attention back when your mind wanders.
Loving-Kindness meditation (Metta) Centers on cultivating love and compassion toward yourself and others.
Benefits: Increases feelings of empathy, kindness, and emotional resilience.
How to practice: Repeat phrases like, “May I be happy, may I be peaceful,” and extend them to loved ones, acquaintances, and even those you struggle with.
Meditation Is A Self Care Tool For Improving Mental Wellbeing
To increase awareness and benefits of meditation UN has declared December 21st as World mediation day and it is co-sponsored by India. Meditation is a practice where you focus your mind and develop a sense of awareness, calmness, and clarity. It is a powerful tool to improve mental well-being, reduce stress, and enhance focus.
World Meditation Day -United Nation: To raise awareness about meditation and its benefits, the General Assembly proclaimed 21 December as World Meditation Day, recalling the right of everyone to the enjoyment of the highest attainable standard of physical and mental health.
Additionally, the General Assembly acknowledged the link between yoga and meditation as complementary approaches to health and well-being.
1. Improves focus and attention: Meditation strengthens the prefrontal cortex, the part of the brain responsible for decision-making and focus. Practices like mindfulness meditation train your brain to concentrate on the present moment, reducing distractions and improving task performance.
2. Reduces stress and promotes peace: Meditation lowers cortisol (stress hormone) levels, helping you feel calm and centered. It activates the parasympathetic nervous system, which counters the “fight or flight” response, creating a sense of relaxation.
3. Enhances emotional regulation: By practicing meditation, you become more aware of your emotions, enabling you to respond rather than react to situations. It fosters acceptance, reducing anxiety and overthinking.
4. Improves sleep: Meditation prepares your mind for restful sleep by calming racing thoughts, contributing to overall mental peace.
5. Boosts resilience: Regular meditation enhances your ability to oversee challenges and bounce back from adversity.
There are different ways one can meditate. These meditation techniques are explained in the next few slides.
