Learn to manage stress with meditation

The practice of mindful meditation

Meditation is a fundamental practice for relaxation, inner peace, and a moment of reflection. For thousands of years, meditation has been practiced in many spiritual and philosophical traditions. In recent decades, modern science has confirmed that meditation offers deep and lasting benefits for physical well-being, as well as emotional and mental health.

No matter where we are, regardless of background or religion, regular practice of meditation takes only a few minutes every day, and can wipe away the day's stress, restore our inner peace, and bring about a true personal transformation.

Active meditation advocates movement and stillness

The benefits of passive & active meditation

Passive meditation is any type of meditation that simply follows the breath. By allowing the mind to become settled and centered, passive meditation is known to enhance the flow of constructive thoughts and positive emotions. With regular practice of passive meditation, we develop a mind of openness, flexibility, and profound physical calmness.

Out of the many benefits of passive meditation, here are the top five according to science:

  • Promotes health and well-being
  • Improves empathy and kindness
  • Reduces stress and anxiety
  • Improves sleep and relaxation
  • Enhances the immune system.

Active meditation cultivates mindfulness by developing deep attention to the present moment, as we are occupied with an action. Gradually we gain the ability to be aware and mindful of what is happening moment-to-moment. Ultimately, this means developing the freedom to choose how we respond to life.

Active meditation feels as if we are lost in time and scientific studies validate its benefits. Here are a few:

  • Improves intuition and empathy
  • Increases focus and mental strength
  • Improves ability to make decisions
  • Improves memory retention and recall
  • Enhances creativity and emotional intelligence.

Active meditation promotes physical and mental fitness

How to practice passive meditation

Passive meditation is a simple practice available to all, and the benefits can come quickly - we can minimized regrets from the past, and anxieties and fears about future events.

Here, we offer important guidelines to get you started on a path toward calmness and joy:

  • Choose a quiet, peaceful environment.
  • Avoid any external distraction - turn off TV sets, phones, and computers.
  • Play relaxing music or quite natural sounds, like running water or ocean wave sounds.
  • Wear comfortable clothes.
  • Decide how long you are going to meditate - start with 10 minutes.
  • Sit in a comfortable position - try the Easy Pose, a simple cross-legged position.
     
 
Ease Pose Meditation
  1. Sit on the Power Disk - your knees are wide, your shins are crossed, and each of your feet is below the opposite knee (watch next video).
  2. Straighten your spine once you're seated.
  3. Rest your hands in your knees
  4. Close your eyes.
  5. Make no effort to control the breath; simply breathe naturally.
  6. Keep it simple - follow your breathing without controlling its pace or intensity.
  7. Focus your attention on the breath and notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly.
  8. If your mind wanders chose one of the following:
  • Focus on mental images to guide your breathing. Picture a buoy floating in the ocean expanding and contracting with the swell and lull of your breathing.
  • Repeat a mantra to help you focus. Repeat the words "Om, Sat, Chit, Ananda," which means "Omnipresent, Existence, Consciousness, Bliss"

Important: Maintain this meditation practice for five to ten minutes to start, and then try it for longer periods - twenty to thirty minutes.

 
     

Easy Pose Meditation - a comfortable seated position for meditation

How to practice active meditation

While passive meditation bring us into the mind, active meditation brings us into the activity. Active meditation occurs when the body is performing an action, usually repetitive, and the mind is focussed on completing that action. While paying attention to the present activity, active meditation helps to reconnect mind, body and spirit in the present moment, where all other thoughts disappear and we feel as if we are ‘lost in time’. The following activities are ideal for practicing active meditation:

  • Mindful walking
  • Gardening
  • Painting
  • Playing Chess
  • Yoga Asanas
  • Tai Chi
  • Self massage / Qigong

GUIDED MEDITATION FULL BODY MASSAGE

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