What is Meditation?
Meditation is an efficient practice that helps us find peace and clarity of mind. It teaches us to focus and be aware in every moment. If you think about it, meditation is a kind of training for the mind that helps us manage our thoughts and direct them in the right direction.
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When we meditate, we give our mind a break from constantly thinking about the past or worrying about the future. Meditation invites us to return to the present moment, to observe what is happening around and inside us without unnecessary emotions and reactions. It is a powerful instrument for inner harmony and clearing the mind!
Meditation is a practice that is accessible to everyone, wherever you are, even in a noisy environment. It is easy to learn and includes basic techniques that are easy to incorporate into your daily life. The more often we meditate, the easier and more comfortable it becomes to interact with our thoughts.
It doesn’t take much time to feel the first results — research shows that regular meditation practice can reduce stress levels in just 10 days. Mindfulness and meditation have proven to be effective in improving both mental and physical health. It is a versatile tool that helps reduce stress, improve sleep, increase concentration, or even strengthen relationships.
Regular meditation practice works on a deep level, helping to eliminate the root causes of imbalances in the central nervous system. Problems such as hypertension, insomnia, or asthma can be significantly reduced or eliminated if you work on the source, not just the symptoms.
How do we do this?
The first exercise for beginners in meditation is related to awakening the inner living energy. In ancient cultures this energy was called by different names, and in Sanskrit it is known as “Kundalini”. It is located at the base of the spine, in the area of the sacrum.
When Kundalini rises up through the energy centers along the spine and reaches the highest point – the energy center at the top of the head, the mind becomes quiet and calm. It is at this moment that the state of true meditation occurs.
Awakening inner energy is a natural process often referred to as Self-Realization. In this state, we disconnect from the endless stream of thoughts and begin to experience our true nature, seeing the world as it is, beyond mental patterns and conventions.
With regular practice, we learn to perceive thoughts simply as thoughts, without dwelling on them. This makes it easier to let them go and “get out of your head,” becoming more aware and engaged in the present moment — whether it’s spending time with loved ones, taking care of yourself, or working through stressful times.
Why Learn How to Meditate?
While meditation is not a one-size-fits-all solution, it can certainly give you the space that is sometimes sorely lacking in your life. And sometimes that is exactly what you need to make better decisions – for yourself, your loved ones, and your community. To successfully practice meditation, it is important to bring a little patience, a drop of kindness to yourself, and find a comfortable place to practice.
When we meditate, we bring deep and lasting changes to our lives. And the best part is that it does not require any special equipment or expensive membership.
Life can be challenging, stressful, and difficult. We can’t always control what happens, but we can change our reactions to it. To do this, we need mindfulness to understand our thoughts, feelings, and behaviors, and compassion to build relationships with ourselves and others.
Meditation helps us see things more clearly, find inner peace, feel content, and be kind to ourselves and others, no matter what life throws at us.
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We learn to accept our mind as it is, finding comfort with it. It’s really that simple. Meditation is not about achieving something, but about taking a break in the middle of a busy day, paying attention to yourself, and observing your state of mind. Meditation is, first and foremost, an act of kindness to your inner world.
Benefits
People who practice meditation regularly often experience the following benefits:
Meditation is a powerful tool for clearing the mind, helping you to move away from thoughts of the past and future, focusing on the present moment. Over time, it can even create periods of complete mental silence, increasing the gaps between your thoughts.
Meditation gradually helps to balance the nervous system, helping to cope with problems such as hypertension, insomnia, and asthma, eliminating their underlying causes. It also helps to restore energy: it lifts your tone when you feel tired and calms you if you are overcome with anxiety.
Meditation promotes emotional balance, helping you to overcome feelings such as sadness, fear, or anger. Instead of getting stuck in negative experiences, you return to your true, joyful self.
It is a natural and affordable way to maintain health and inner balance – without any cost! Sahaja Yoga Meditation, based on the practice of mental silence, is suitable for everyone, regardless of age or health condition, and has no known side effects.
How to Meditate?
Sahaja Yoga Meditation is a natural, simple, and incredibly effective way to find inner harmony. Here’s how to get started:
- Find a quiet place. Choose a calm space where you can sit comfortably and without distractions.
- Sit comfortably. Relax your posture — place your feet flat on the floor or cross them, whatever feels most comfortable and natural to you.
- Focus on your inner self. Close your eyes and direct your attention to the crown of your head (the crown area). It is here, in the Sahasrara, that inner silence and deep connection with yourself begins.
- Become immersed in silence. Observe your breathing without trying to change it. Allow your thoughts to gradually settle down, focusing on this feeling of inner peace.
- Gently redirect your attention. If your mind begins to wander, lovingly and non-judgmentally bring your focus back to the crown of your head. Simply observe and return to silence.
- Enjoy the feeling of connection. During meditation, you may feel a coolness or calmness in the crown area. This is a sign of your connection with the energy within.
- End with gratitude. When you are ready, slowly open your eyes. Take a few minutes to become aware of your surroundings, your body, and your emotions.
In Sahaja Yoga meditation, we are aiming for a state of mental silence where you are fully present and connected to your true self. The most amazing thing about this approach is that it is simple, accessible to everyone, and completely free. Try it today and feel the joy within!
How Much Should I Meditate?
A Simple Guide for Beginners
Meditation doesn’t require much. To get started, it’s helpful to know a few basic tips that will help you develop a regular practice.
Strive for consistency:
Aim to meditate daily or at least a few times a week. Even one session can help calm a wandering mind, and the benefits will only increase with regular practice. Research shows that 10 days of Sahaja meditation can reduce stress and increase life satisfaction. The first changes can be felt immediately.
Incorporate meditation into your routine:
Make meditation a natural part of your day. For example, meditate after brushing your teeth or before bed, like any other habit.
Don’t worry about missed days:
If you miss a session, it’s not a problem. Just start again the following day.
Meditate whenever you want:
Whether it’s morning, evening, or during a break, choose a time that fits into your schedule.
Start small:
A 5-minute session is a great place to start. Gradually increase the time as you feel more comfortable.
Expect distractions:
Noise and interruptions are normal. To help you focus, try using earplugs, noise-cancelling headphones, or soothing music.
Find a comfortable position:
Sit in a comfortable position—on a chair, cushion, or even the floor. The important thing is to keep your back straight and your body relaxed.
Try unguided meditation:
Once you feel comfortable with the process, try meditating on your own without guidance.
Be kind to yourself:
If meditation seems difficult at first, remember that’s normal. Keep practising and be patient with yourself.
Set reminders:
Keep your meditation cushion or mat in sight to remind you to practice.
Meditation is a flexible process. Find a program that works for you and stick to it!
Basic Meditations
The first step in meditation is awakening the living inner energy. This energy is called Kundalini, and according to ancient knowledge, it is located in the sacrum bone at the base of the spine.
When Kundalini rises through the energy centers along the spine and reaches the upper center at the top of the head, you enter a state of mental silence. This is the essence of true meditation.
This natural process of awakening is called Self-Realization. In this state, you are free from your thoughts, experiencing the true “I” – pure, free from mental constructs and prejudices. This allows you to see the world around you as it really is.
Guided Meditations for Beginners
Meditation is a powerful tool for clearing the mind. Thoughts arise when we are focused on the past or worried about the future. Meditation helps to quiet the mind, brings us back to the present moment, and teaches us to observe thoughts without reaction.
Thoughts move through our minds like waves: the more active the mind, the shorter the pause between the departure of one thought and the arrival of another. Moreover regular meditation practice increases these gaps, allowing us to experience moments of complete silence.
Guided meditations are a great place to start for beginners. They offer gentle guidance and help you to focus by connecting with your true self and letting go of self-judgment.
Try this guided audio series from SY:WAY
Introducing our guided meditations for beginners.
Try to make meditation a habit by practising with these short meditation
15 min meditation on establishing pure attention guided by Tanya Wells
One key benefit of meditation is that it keeps you healthy and balanced. It is absolutely natural and free of charge. Sahaja Yoga meditation focuses on achieving mental silence. It stands out for its safety and versatility. It has no side effects and is suitable for everyone.
Frequently Asked Questions About Meditation
Do I need to sit in a specific posture to meditate?
No. Sahaja Yoga encourages a comfortable, relaxed posture with your spine straight. You can sit on a chair or the floor as long as you’re at ease.
How long should I meditate each day?
It is recommended to meditate twice a day, for 10-15 minutes in the morning and evening.
What’s the best time of day to meditate?
Early morning and evening are ideal times, as they help you prepare for the day and relax before sleeping.
How long does it take to see results from meditation?
Many people experience calmness and joy after their first session. Regular practice enhances these benefits.
Can meditation help with stress, anxiety, or depression?
Yes, by achieving a state of thoughtless awareness, you disconnect from stressors and experience inner peace. It also clears negative energy from the chakras.
How do I fit meditation into a busy schedule?
Dedicate just 10 minutes in the morning and evening. Consistency is more important than duration.
What’s the difference between meditation and relaxation?
Relaxation is passive, while Sahaja Yoga meditation actively awakens the Kundalini, bringing a profound sense of peace and self-awareness.
Should I use music or guided meditation?
Sahaja Yoga offers specific music that helps activate and balance the chakras, such as Indian classical music or devotional songs.