The art of meditation is a beautiful one. Be it mindfulness or awareness, improved focus or increased control of your mind, practicing meditation regularly helps in achieving all these. Mediation is an art that works by quieting your thoughts, allowing your mind to come to a standstill and unite with your unconscious self.
There are countless ways you could meditate. It is a personalized practice, and only you would be able to judge which suits you the best. However, all the practices have one thing in common – it is all about focus. While the guided meditations guide you to reach the phase, other practices depend on the level of patience you have. You could be focusing on your breath or on a certain thing you want to achieve or manifest. You could even be focusing on an external object also. The whole point is to focus on a single point so that you will be able to bring your attention back if your mind wanders.
You should be able to control your mind and thoughts and not vice versa. And, when you practice meditation, you automatically gain the control over your mind. Read on to know what exactly happens in the brain when you meditate.
What Happens In Your Brain When You Meditate
There are countless scientific evidence that vouch for the role meditation plays in controlling your through process. According to a study, people who practice meditation for just 20 minutes show a decrease in the beat waves. In simple terms, it means that a 20-minute meditation session could slow down the pace at which your brain is processing the thoughts. A slower processing of thoughts indicates that the pace at which your mind is rushing slows down. If you extrapolate the benefits on a long-term basis, you would be able to notice that your mind will slowly come under your control. And, that is what precisely you see in those yoga gurus.
As mentioned above, there are various types of meditation and all of them are beneficial for controlling your mind. However, mindfulness meditation is quite often sought by the practitioners to gain a better control of the mind. Adapted from the Buddhist Vipassana Mediation, it helps you to pay more attention towards your thoughts and be aware of the situation without judging the same. According to Jon Kabat-Zinn, this meditation helps in “paying attention in a particular way; on purpose, in the present moment and non-judgmentally”.
Human minds keep wandering and pondering over thoughts. It keeps on hopping and jumping unrestrictedly, only to add up to your stress and worries. The sole way to slow down the pace is to meditate and quiet your mind so that the number of thoughts comes down.
How To Do Mindfulness Meditation
- Sit in a comfortable place where there is no sound. Switch off your mobile phones. Sit straight, keeping your head and spine aligned. You can use a pillow or cushion to support your back, but ensure that you are not hunching. Sitting straight helps in the flow of energy without obstructions and opening up the clogged energy points. You might also lie down while practicing the meditation.
- Relax your shoulders and hands, placing your palms comfortably on your thighs.
- Now close your eyes and allow yourself to relax completely. There are various ways to relax, and one of the best ways is to breathe away all the tension.
- Inhale slowly and deeply through your nose. Exhale completely and slowly through your mouth. Do 5 to 6 rounds or until you feel your whole body is relaxed.
- Just be aware of your breathing and slowly, slide into the natural rhythm of the breathing. Notice your inhalation and exhalation as the breath leaves your body. Notice the gentle rise and fall of your abdomen and chest.
- Now focus on your thoughts. Let it be natural. Do not force yourself to control your thoughts or quiet your mind. Keep up the flow of the thoughts, but ensure that you are aware of what you are thinking. If your mind starts wandering away, bring it back to focus by concentrating on your breath.
- Keep doing this for about 10 minutes as a beginning.
Guided Meditation For Mind Control
You could also use a guided meditation to help you in controlling your thoughts. When you are using a guided process, you will be able to gain control over your mind in a better way as you are advised to focus on a certain thing. The guided meditations last for about 30 to 45 minutes.
The process looks simple, but when you start practicing, you would realize that it is indeed tough to control your mind. So start practicing today!