What is meditation?

Meditation is a technique that serves to calm the mind. We do not focus on the external world but inward, remaining conscious and alert. Meditation signifies quiet and relaxed internal attention that soothes the mind. The goal is not to empty the mind but to allow it to focus on a refined element or object. Different people find various techniques more effective; for some, using mantras aids concentration, while others find counting or breath awareness more effective. A wide range of meditation practices is available, allowing everyone to find their own style and preferences for deepening consciousness.

A key part of preparing for meditation is preparing the body. It's crucial to adequately prepare the body for this process, as physical discomforts can be obstacles during meditation. Asanas, or various yoga postures, were introduced to prepare the body for long periods of sitting during meditation. These asanas not only enhance flexibility but also help in maintaining a comfortable and stable posture during meditation, which is essential for its effectiveness.

In addition to asanas, breathing exercises play a significant role in the successful execution of meditation. Conscious and deep breathing helps calm the nervous system, facilitating the establishment of internal calmness and attention. Applying proper breathing techniques aids in achieving the meditative state more easily and deeply.

Beyond these, it is essential to establish an ergonomic and comfortable meditation sitting position. A proper sitting position helps avoid physical tensions and discomfort, contributing to the smooth and effective conduct of meditation. When creating the sitting position, it's advisable to consider the natural curvature of the spine, the proper positioning of the head and shoulders to prevent physical pain and disturbances during meditation. The ideal meditation sitting position may vary individually, influenced by personal physical attributes, flexibility, and comfort levels.

It is recommended to participate in guided meditation sessions for the first 2-3 times to learn the basics before deepening experiences with home practices. Initially, 10 minutes a day is sufficient, gradually increasing the duration of meditation. The inner calm and mindfulness experienced during a one-hour meditation can help in more effectively managing stress and life challenges for the next 23 hours. There is no need for a long meditation duration initially; short but regular practice can bring significant progress in consciousness and inner calm. Increasing the duration over time can be easily and naturally achievable.

During meditation, our inclination for worry and overthinking decreases. We can more easily release contemplation of past events and worries about the future, thereby slowing down rapidly racing thoughts. Meditation helps relax the autonomic nervous system and muscles. It also has immune-boosting and stress-reducing roles, replenishing energy in the body, which can also reduce the need for sleep.

The extent to which these effects are felt can vary individually and depends on lifestyle, habits, and a person's reactions to meditation. Meditation is a personal experience, and results can vary individually. However, regular practice can bring numerous positive changes in various life areas over the long term.

Reference

Rama, Swami. Meditáció: a Himalája ajándéka : élet, elmélet, tapasztalat. Danvantara, 2007.