Power of Meditation (Benefits, Tips, Disadvantages, and a Complete How-to)

Last updated on December 1st, 2021

You must have heard the miraculous benefits of meditation. But still, you don’t get enough inspiration to practice meditation. To help you with the meditation, I am narration my experience with meditation. It might help you to get started and reap the amazing benefits of meditation. First, let’s know, what is meditation and where it is originated from.

Meditation Meaning in Hindi & Sanskrit

Meditation refers to the seventh of the eight limbs of Yoga in Patanjali’s Yoga Sutras, a step called Dhyāna in Sanskrit. It comes from the Sanskrit root Dhyai, meaning to contemplate or meditate.

Meditation Hindi meaning is ध्यान (Dhyaan).

Dhyaan refers to thought, consideration, thinking or trance.

Definition of Meditation

Meditation is the state of thoughtless awareness. Millions of thoughts are running in our minds. This is the state in which the constant rising and falling of thoughts in the mind come to an end.

Meditation is the practice to resist the mind from wasting its energy in millions of useless thoughts depleting the energy of the mind. It is controlling them and thus focusing only on the present. These waste thoughts blur the focus and dampen the passion ignited by pure thoughts.

Meditation is sitting in a relaxing position and channelling our mind’s energy towards pure thoughts, enjoy our existence and live in the present and utter peace.

It is practised using various techniques, such as focusing the mind on a particular object, thought or activity, to achieve a mentally clear and emotionally calm state. You may focus on a sound, like “OM” or on your breathing, counting, a mantra, or nothing at all.

Origin of Meditation

The idea of meditation first originated from India. Its description is found in Vedas and other scriptures. The great philosopher and the monk Swami Vivekananda is considered as the introducer of meditation to the western world.

Power and Benefits of Meditation in Daily Life

Many ancient scholars through the ages have proven the power of meditation. So, meditation does not need any proof but I want to tell you even science has proven its miraculous benefits.

What does Science say about Meditation?

Here is what science says about meditation.

Meditation improves mental health and well being. It provides a myriad of benefits such as lowering cholesterol levels, reducing stress, anxiety, depression, improving sleep quality, heart rate, breathing pattern and much more (Source).

According to science, It is useful to pacify the mind. It helps people fighting with insomnia and many other benefits in line.

My Personal experience

After giving the scientific references, I would like to give my own experience.

About two years ago, I was at my uncle’s place. I remember that morning, I got up from my bed anxious, crying, and feeling like I had been on a battlefield last night. I was trying to relieve myself from the horrendous memories of my past and failing miserably. My body was aching with pain. Despite spending seven hours on the bed, I couldn’t have quality sleep.

My whole life was flashing in front of my eyes and flashback kept choking my heart where I saw myself going through 2 heart surgeries, a shattering career, suffering from bad love karma and loads of many other adversities. My life tragedy was scribbling my mind and my mind was doing the same to me.

When the mind disciplined by the practice of meditation becomes steady. One becomes content in the self by beholding Him with the (purified) intellect.” ~ Chapter VI of Bhagwat Gita entitled “Dhyana- Yoga” or “The Yoga Of Meditation”

Suddenly, the smiling face of my uncle caught my attention, when I took my way to the kitchen passing through the hall where he was sitting in a meditation state.

I asked my aunt, “ He seems to have great peace of mind. How can he smile like this? He recently faced a big collapse in his business and had so many responsibilities to bear and some loans to pay off. Still no single line of anxiety on his face!! “

Her answer, the first time, moved me. She simply replied, “ That’s the power of meditation, my dear!”

My aunt had asked me to try meditation several times before but I did not heed her advice seriously. But, I hated meditation. Moreover, I never felt a need to practice it sincerely. Because whenever I tried it, I found it an impossible thing to do. But, that day I decided to give it an honest try because I had realized the irresistible power of meditation.

What is Meditation and What are Its Benefits?

So, what is meditation? Its definition can be given by taking look at its benefits.

• Are you the person who is easily angered?
• Tired of your workaholic routine and don’t have time to take proper sleep or are you an insomniac like me?
• Going through a bad phase of life and searching for the answers from life?
• Are you fighting a disease?
• Trying to come out of depression?
• Are you hyper-anxious personality?
• Do you want to change yourself?
• Are you trying to connect with the Universe to search for the truth of life?
• Do you want to enjoy your life to its fullest?
• Are you willing to sharpen your mind?

Meditation is which solves all your problems.

Benefits of Meditation for Mental Health

1. Anger management
2. Dealing with anxiety
3. Fresh mind and happiness
4. Good understanding
5. Mindfulness
6. More confidence

Benefits of Meditation For Spiritual Health

1. Divine connection
2. Self-exploration
3. Finding answers
4. Listening to the universe
5. Telepathic power

Benefits of Meditation for Brain Health

1. Quality sleep
2. 15 minutes meditation equals two hours of your sleep
3. Efficiency in work
4. Increases memory
5. Law of attraction

Benefits of Meditation for Physical Health

1. Less tiredness
2. Do meditation in Brahmmuhurat– you will see extra benefits
3. Routine and disciplined
4. Helpful in combating diseases
5. Removing digestion problems
6. Glowing skin
7. More countless benefits…..

How to do meditation

Meditation is practised in a dozen different ways. Each method has its way. But the general principle is: to get hold of the mind. Because mind shall wander.

Meditation by Swami Vivekananda

I found the meditation technique practised by Swami Vivekananda the best meditation technique.

“The mind is like a lake, and every stone that drops into it raises waves. The full moon is reflected in the water of the lake, but the surface is so disturbed that we do not see the reflection. Let it be calm but the mind is so agitated, always running after the materialistic world. You try to close the senses and yet you whirl and whirl about. These [waves] are to be stopped by the power of meditation.”

Yes, the mind shall roam around like a monkey, but we have to train it slowly and be persistent. Of course, this is not an easy task.

I also watched many videos, tried a lot but nothing worked. My uncle suggested me these simple methods given by Swami Vivekananda:

First lesson

Sit for some time and let the mind run on. The mind will be bubbling up with countless and baseless thoughts. Until you know, what it is thinking you can’t control it. Give it therein. But soon, you will find each day it is becoming calmer and calmer.

Read the books of only those persons who had practised it before. Make such a person your guide a person who has gained some expertise in it.

Now think!

Think of your own body as strong and healthy. Throw away all your weakness. Take a deep breath and let positive come inside along with your breath and during exhale throw all the negativity outside. Do it 10 times at least. Think yourself as filled with positive energy.

• Imagine a lotus upon the top of the head. The eight petals of the lotus are the eight powers of the Yogi. Inside of that lotus, think of the Golden One, the Almighty, the Intangible, He whose name is Om, the Inexpressible, surrounded with effulgent light. Meditate on that.
• Another meditation is given. Think of a space in your heart, and amid that space think that a flame is burning. Think of that flame as your soul and inside the flame is another effulgent light, and that is the Soul of your soul, God. Meditate upon that in the heart.

Practice

Practice hard without fail. The key is to be consistent. If you are brave enough, you will learn within six months. To succeed you must have tremendous perseverance, tremendous will. Be cheerful. To the Yogi everything is bliss.

Patience

You should try to have patience like God sage called Narada. Think I am the spirit and not body. Gradually, we can transform ourselves through meditation. Meditation means the mind is turned back upon itself. Every time you meditate, your consciousness expands. we can achieve all powers of mind through meditation.

Meditation Tips

#1. Choose Correct Time

The best time for meditation is early morning. You should take advantage of the natural condition and begin the practice. But it’s not a hard and fast rule. You can do it anytime at the beginning stage of your practice. The focus should be on practice not on the time in earlier months.

#2. Find Your Technique

It’s not necessary that if a specific technique works for me, it will also work for you. There are many other forms of meditation you can try like Vipassana meditation where the focus is on the breath. Some do it with music which is called Transcendental meditation.

For example, If you are starting with music, try OM meditation music – It works well. I have tried it too. Some chants mantra. The key is you better do it under the guidance of an experienced person. My uncle practices the above technique, so I did it. It was slow but effective.

#3. Stick to One Routine

Don’t change your mind too fast. Just because one technique is not working so you are jumping from one to another. Give the current one an honest try.

#4. Practice other Activity

I started it with Pranayam because it relaxed me. You can exclude the Pranayam. If you don’t have the time or get easy with doing both at a time. I had practised Pranayama before but not regularly.

#5. Meditate before Bed Time

Try sleep meditation for 5 mins. It will relax you to sleep.

#6. Give Rest to Your Body

Take a rest between the two if you are doing some other exercise with meditation. Do Shavasana. I took a rest between the two. I started with Pranayama then took 15 min rest in the Shavasana position. You should extend the duration of it if you get tired and have time.

#7. Set Alarm

for meditation with a relaxing ringtone. It relaxes your mind. I have set lord Krishna flute tone as my alarm ringtone.

#8. Find Quiet Place

Sit in a quiet place otherwise, you can use earplugs.

#9. Appropriate Diet

Eat simple food if possible.

#10. Be Practical

Don’t make an unrealistic plan.

#11. Maintain A Proper Order

If are doing any physical exercise or cardio, or any asanas or postures of yoga then the best advice is to start with the physical, then Pranayam then meditation.

Though, it works differently for everyone. Ask your expert and learn nature for your body and practice accordingly.

#12. Meditation posture

Cross-legged sitting helps create a stable base for meditation. Several seated asanas are practised such as full-lotus, half-lotus, easily crossed legs, or Siddhasana (“perfect pose”). Sitting on the heels is possible, among other positions.

Seated meditation cushions are often used to help extend the meditative time and serve to elevate the hips and spine into proper alignment. Image. Find the right posture for you which suits you best. There is no need to copy others.

How Meditation Benefits Your Mind & Soul

My mind was full of garbage. So whenever I tried other techniques to control the mind I got frustrated. For the first time, I became very happy when my father told me to let the thoughts come, my mind will become calmer and calmer gradually.

I was overambitious to start so I set the time 15 min for the first day and got anxious. And gave up the thought of doing meditation. But, then I forgot everything and started with 5 min and set Alarm. So, starting with a few minutes works. You should gradually extend your time.

I easily could do 5 min and accustomed my mind to it. And time wasn’t set. Morning evening at any time. Now, I can do both pranayama and meditation.

Disadvantages of Meditation due to Mistakes by Beginners

When you start the practice of meditation, you would feel that meditation isn’t for you. Why? Because you listen to the experts how they are doing meditation for long hours and how they are composed, calm and enjoying peace of mind and you here can’t go thoughtless even for a single minute!

This whole thing disturbs you. And you leave it and find an excuse not to practice it. And if you are a strong-willed person, you get overwhelmed at the success stories of others and try to begin with sitting in meditation for a long time at the very first day of your practice.

The result – failure!

Because beginners don’t have the nervous strength to withstand the physical and mental strain caused by prolonged meditation. And if you are starting it without any proper guidance, you will get misguided and attempt too many things at a time.

And result – exhaustion of physical and mental powers or nervous breakdown which causes serious troubles. Please do not imitate experts or any other who learned this practice immediately. You must study your nature and how much of a burden you can bear. Otherwise, you will find your brain getting heated up easily.

E.g. If you don’t feel good doing it or it is exhausting you doing pranayama with meditation, you should immediately stop the practice. And try meditation only.

I did it together because Pranayama gives me positive energy.

Bottom Line: Benefits of meditation

I know it is tough to do meditation. But, You can start with only 2-3 days a week. Gradually you will see the results and it will motivate you to bring consistency.

Who in the world is free from problems? Isn’t it better to practice meditation and live a quality life rather face your problems without mindfulness and remain frustrated? 

The choice is yours! Practice mindfulness, Stay healthy, Stay happy! 🙂

Additional Resources for meditation

1. Browse “Meditation” by Yoga Journal
2. Read “Meditation” by Ananda
3. Explore “Meditation” by Art of living

Resources

1. Emma M. Seppala PhD (2013). 20 Scientific Reasons to Start Meditating Today. psychologytoday.com/us/blog/feeling-it/201309/20-scientific-reasons-start-meditating-today
2. Maria Cohut. (2018). medicalnewstoday.com/articles/324010.php
3. Catharine Paddock PhD medicalnewstoday.com/articles/323722.php
4. Mayo Clinic Staff. mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
5. Harvard Health. (2014). health.harvard.edu/staying-healthy/what-meditation-can-do-for-your-mind-mood-and-health-