Meditation 101 Techniques & Benefits Meditation is a bootcamp for the mind. Similar to body training in the gym, it’s taking care of the neck up! But similar to different training styles, several meditation techniques exist — so how do you learn how to sit? “In Buddhist tradition, the word ‘meditation’ is equivalent to a word like ‘sports’ in the U.S. It’s a family of activities, not a single thing,” In general, the easiest way to begin meditating is by focusing on the breath — an example of one of the most common approaches to meditation: concentration. The idea is for inner balance as you stop judging thoughts, notice their impermanence and develop proactiveness instead of reactiveness. With practice, the goal is developing inner balance. CONCENTRATION MEDITATION Concentration meditation holding your attention on a primary focus, usually the breath. MINDFULNESS MEDITATION Mindfulness meditation is open monitoring. Watch your thoughts, let them come and go, without reacting, judging or craving for more of those thoughts. This encourages you to observe wandering thoughts and emotions as they drift through the mind. The intention is not to get invested with certain thoughts or to judge them as good or bad, but simply to be aware as it arises. And to be aware when it leaves. OTHER MEDITATION TECHNIQUES There are various other meditation techniques like loving kindness, transcendental, zen, breathwork, mantra and pranayama. There are also moving meditation techniques, such as mindful eating, walking or calligraphy. BENEFITS OF MEDITATION * Cognitive: Better concentration, improved memory, better visual discrimination, boosted IQ, enhanced creativity * Emotional: increased self-control and willpower, higher engagement with music * Social: Greater empathy and compassion, more open political views, eases depression, lessens insomnia * Physical: Alters brain structure and neuroplasticity, better immune system, better cardiovascular health, lowers blood pressure, slows aging, reduces inflation, better body temperature regulation, improves motor skills, helps weight loss, helps smoking cessation success

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