How to Benefit from Meditation

The benefits of meditation are achieved when it is practiced on a daily basis
The benefits of meditation are achieved when it is practiced on a daily basis | Source

It is said that meditation can enhance physical health,help deal with stress and assist one to deal with chronic pain.Other benefits include an improved sleeping pattern as well as feeling happier and more at peace.

The following guidelines are worth considering if you intend to start meditating or may be of benefit to you if you have been doing so for some time and want tips on how to get more out of it.

Posture is an important part of meditating.It is best to sit cross-legged on the floor or on a chair.It is also important to keep one's spine straight to help stay focussed on the meditation.It is said that if your posture is slumped,it is likely that your mind will not stay focussed and you will get less benefit from the meditation exercise.

Some experts suggest that it is important to keep one's eyes open during a period of meditation.Your mind is more likely to drift off if you keep your eyes closed.On the other hand,some people can actually meditate better with their eyes closed so this is a matter of personal choice.

We have all had experiences of doing one thing while thinking of another.Driving is a good example.We can drive on automatic pilot while thinking of something else.Meditation helps us focus on our experiences as they happen,not in sharp way like when concentrating on what we are doing but a more gentle,softer focus on our experiences.

Breathing is often used in the context of meditation.The emphasis is on becoming aware of our breathing,not regulating it in any way.Counting breaths is a meditation practice that dates back to ancient times.It is suggested to count from one to four on each outbreath,then repeat this cycle by starting from one again.

Use your focus on breathing to let go of thoughts that come into your mind.Trying to stop unwanted thoughts during meditation is unhelpful.It is best to let them enter your mind and drift out again as you focus on your breathing.

Silence is an important part of meditation even though some people prefer to use music while meditating.One can be more focused on one's mind when meditating in silence and an inevitable calmness ensues from this.

When starting meditation,ten minutes is a good length of time to use and it can be extended if it isn't long enough.Some people can meditate for up to an hour at a time whereas for others their meditation can remain at ten minutes.

It is important to choose a comfortable place for meditation where you will be undisturbed for the duration of the exercise.It is preferable to use the same place every day.

Some people use a mantra when meditating.This is a word or a phrase that is said aloud or quietly while meditating.Mantra meditation actually predates Buddhism.Mantras are widely used by Buddhists.The use of mantras is also common in modern forms of meditation.

There are two benefits of using a mantra:

  • it declutters the mind to give it a rest.
  • It has a soothing effect on the mind & senses.

It is worthwhile trying out the above techniques to gain the many benefits that can be achieved from the practice of meditation.


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Comments 9 comments

janshares profile image

janshares 4 years ago from Washington, DC

Hi Kate,

Nice hub. Very useful, basic information. It re-ignited by commitment to my own plans to meditate more regulary and not wait until I get to my tai chi class.


Kate Mc Bride profile image

Kate Mc Bride 4 years ago from Donegal Ireland Author

Glad you liked it and found it useful janshares and good luck with the meditation


fiftyish profile image

fiftyish 4 years ago from UK & South East Asian Region

Hi Kate

Meditation is something that requires patience, persistence, and commitment, as I'm sure you are aware. But just like exercise, 20 minutes a day, most days, is enough to make a difference over time.

I currently live in the North of Thailand, and when I co walking in the mounting most mornings, I see many a Thai Buddhist monks, draped in orange robes, walking the jungle treks as they go about their business of collecting alms.

Over the past couple of years, I've befriended a couple of them, and we often sit on a rock alongside a waterfall as they pass on words of wisdom at the break of dawn. It's a privilege to be part of that, and I can surely see the benefits of how meditation has shaped these serene beings for the good.

Andy Aitch


janshares profile image

janshares 4 years ago from Washington, DC

Hi fiftyish,

That sounds lovely. What a blessing for you to experience that company and country. Namaste.


Kate Mc Bride profile image

Kate Mc Bride 4 years ago from Donegal Ireland Author

Thank you for sharing your experience on this Andy and for your positive feedback.You are right that it needs to be done daily and consistently. You have first--hand experience of the benefits of it from dealing with the monks.


DDE profile image

DDE 4 years ago from Dubrovnik, Croatia

Good benefits for sure, time is required to see the benefits of meditation thanks for sharing.


Kate Mc Bride profile image

Kate Mc Bride 4 years ago from Donegal Ireland Author

It takes time as right and discipline to do the meditation regularly in the first place


Perspycacious profile image

Perspycacious 15 months ago from Today's America and The World Beyond

Meditation can provide an action plan for the "dailies" of life and for key tasks we need to undertake. It can even be done while undertaking other tasks! Some recommend meditating in a darkened room, or at a time when darkness has fallen.

Thanks for the "exhale" counting advice. I will try that, but I already expect it to be beneficial.


Kate Mc Bride profile image

Kate Mc Bride 15 months ago from Donegal Ireland Author

If you already expect it to be beneficial, you can be almost sure it will be. Thanks for stopping by and posting such a useful comment.

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