ANN/THE DAILY STAR – In recent years, meditation has surged in popularity, drawing many individuals toward its transformative potential.
However, there remains a segment of people who struggle to grasp the essence of meditation.
While some are enthusiastic about embarking on their paths of self-healing and self-discovery, they may lack clarity on how to initiate this journey correctly.
Meditations facilitator and communications specialist Sameera Afreen, explained, “Meditation, essentially, is a state of being where we are completely aware, present and non-judgemental.
It is knowing how you feel in a certain moment without identification of the mind. In other words, it is being in a state of no mind.”
For those new to meditation and uncertain if it’s suitable for them, here’s reassuring news: meditation is inclusive, welcoming individuals of all ages, backgrounds, and occupations.
Engaging in regular meditation cultivates receptivity and openness, enriching our overall life experiences.
Furthermore, it fosters awareness of our personal biases, empowering us to recognise and address them when making daily decisions.
“Every individual is different – we are each raised in different ways, growing up in different environments and this affects our psyche, our conditioning. The social conditioning we receive in our younger years makes us feel certain ways about certain things.
“For instance, it may affect our perceptions of beauty or peace, or even the idea of the perfect partner. That is why every person’s meditation journey is unique to that individual – someone going through a great deal of emotional suffering will have a very different path than someone who is just looking to elevate their life experience,” clarified Sameera.
Meditation centres offer a variety of events and workshops encompassing a range of meditation techniques. Broadly speaking, techniques can be divided into two categories: active and passive techniques.
Active techniques, which include breathwork, humming meditation, catharsis and techniques such as whirling, are the most commonly effective techniques for modern meditators as they require movements or proactive participation, taking the mind off other matters.
Passive techniques, such as guided meditations and zazen meditation, where one sits in silence and does nothing, may not be as effective for the beginner.
“Initially, we prescribe a technique which involves bodily movements. For instance, if someone comes in with a problem such as overthinking, zazen meditation will not be as effective since sitting in silence will mean that the mind only thinks more.
“Then again, we often find that in order to overcome stress, anxiety, anger issues or depression, there is the need to release pent-up emotions.”
BREATHWORK TECHNIQUE TO OVERCOME OVERTHINKING
Method: Four Step Breathing (Breathwork)
Duration: 10 minutes
Time: Suitable for anytime of the day, in the morning, before bed or before any task that requires your presence and focus. It may also be done sitting in traffic to calm the mind.
Steps: Sit with your spine straight, cross legged or on a chair and close your eyes. Start with deep inhalation through the nose, and feel your lungs fill with air. Hold this air in as long as possible.
When you cannot hold any longer, start to exhale very slowly, through the mouth.
When you have exhaled all the air, hold your breath again.
When you cannot hold your breath any longer, deeply inhale through the nose, and feel your lungs filled with air.
Repeat this same breathing sequence for 10 minutes, preferably with the help of a timer.
Observe everything that happens around you and within you as you practice the breathwork.
Just observe without trying to judge and keep your attention on the breathwork.
Above all, one should not approach meditation like any other task in life, with goals and deadlines. It is necessary to be playful, since taking anything seriously builds up stress.
A part of meditating involves observing things just the way they are – be it thoughts, actions, projections, emotions, pain or heartbreak. It is accepting each moment regardless of whatever happens. – Moemeena Mahmood
