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How to meditate and increase mindfulness

Updated: Aug 24, 2023

In our fast-paced modern world, exploring stability and inner peace is a real challenge. We often feel Stressed, anxious, and distracted in our daily lives. Fortunately, a potent remedy is capable of helping us restart and gain mastery over our restless minds and nurture the art of mindfulness: Meditation.

Practice Mindfulness

At its core, mindfulness represents a fundamental human capacity. It means being fully in the moment, aware of what's happening around us and what we're doing, without getting overwhelmed by all the noise and chaos.

In this blog, we embark on a journey to reveal the art of practical Meditation and how it can make us more mindful. We will provide all the information we discover with data and statistics showing that this ancient practice still has a modern life.

Understanding the Basics of Meditation

Meditation involves finding a quiet, comfortable space to sit or lie down. Focus your attention on your breath, a mantra, or guided instructions. When distractions arise, gently return your focus to your chosen point without judgment.

Start with short sessions and gradually extend them. Consistency is vital, even if it's just a few minutes daily. Over time, Meditation can reduce stress, improve focus, and enhance overall well-being. According to a study published in the Journal of Alternative and Complementary Medicine, regular Meditation can significantly reduce stress levels, with participants reporting a 40% decrease in stress-related symptoms.

Effects of Meditation on the brain:

Meditation yields substantial benefits for our brain in multiple dimensions, fostering emotional equilibrium and augmenting cognitive understanding, contributing to an enriched daily life experience.

Meditation improves mental health

  1. This holds immense significance for brain health; reducing stress hormones can inflict harm.

  2. Meditation helps us concentrate and become proficient in decision-making by augmenting the thickness of the prefrontal cortex, the brain's cognitive control center.

  3. It helps us to control emotion by calming the emotional part of the amygdala, the brain's vibrant epicenter, culminating in greater emotional resilience.

4. Meditation improves our memory and cognitive capacities, fortifying the brain regions responsible for memory consolidation.

5. It helps our brain to become stronger as we grow older.

Getting Started with Meditation

Finding the Right Technique

Mindfulness Meditation: Mindfulness meditation is a practice where you must pay close attention to that particular moment. Focus on your breathing, bodily sensations, thoughts, and feelings without judgment. Be attentive to your breath as you inhale and exhale. Performing mindfulness can reduce stress and anxiety and improve your ability to stay present and focused daily.

Transcendental Meditation (TM): A unique mantra is silently spoken in TM to achieve a relaxed awareness that transcends regular thought. Spend 15 to 20 minutes repeating your mantra while seated quietly. Stress can be decreased, and focus and well-being can be improved.

Loving-Kindness Meditation (Metta) cultivates compassion and love for the self and others. Focus on giving yourself and others love, happiness, and well-being as you sit silently. This includes friends, family, acquaintances, and even those you might disagree with. It can foster a sense of connection with people, lessen aggression, and foster sentiments of empathy.

Body Scan Meditation: Body scan meditation involves mentally scanning your body from head to toe, paying attention to any tension or sensations.

Lie down properly, then Start at your toes and gradually move your attention up through your body, noticing any areas of tension or discomfort. Breathe into those areas and release pressure as you exhale. It helps relax your body, reduce physical stress, and increase awareness.

Breathing Meditation: You must focus on the breath and observe your breathing pattern. Keep your eyes closed and your breath steady. Focus on falling and rising or the sensation of breath passing through and out of your nostrils. It works to stay calm, remove anxiety, improve focus, and encourage relaxation.

Chakra Meditation: Chakra meditation promotes physical and emotional well-being by balancing and aligning the body's energy centers, or chakras.

Chakra Meditation

Place your focus on each chakra, beginning with the root chakra at the base of your spine and progressing upward. Concentrate on the color and quality that each chakra is linked to.

By restoring balance to the body's energy flow, it aids in both physical and emotional recovery.

Zen Meditation (Zazen): Zen meditation, frequently connected to Buddhism, is sitting still, paying attention to your breath, and letting your thoughts drift away without judgment.

Sit with your back straight and in a comfortable position. Concentrate on your breathing or a koan (a word or riddle to ponder). It can increase insight, mental acuity, and inner tranquility.

Remember, the best meditation technique for you is the one that feels most comfortable and meaningful. Experiment with different methods to discover what resonates with you and fits your goals.

Measuring Mindfulness: Data and Statistics Improved Emotional Well-Being

A study published in JAMA Internal Medicine discovered that mindfulness meditation programs can result in moderate benefits in anxiety, despair, and pain that can persist for up to six months.

According to research from the University of California, Santa Barbara, mindfulness meditation can improve attention and concentration. Meditation practitioners outperformed non-meditators in terms of cognitive performance.


Meditation is like a peaceful escape from our busy and sometimes stressful world. It's backed by science, which tells us it's good for our minds and emotions. To get the most out of Meditation, you must find a way to do what you like and make it regular. It's like the start of a journey to a more peaceful and aware life, and you can start that journey right now.

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