“Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment, I know this is the only moment.” — Thich Nhat Hanh. This quote by the Vietnamese monk Thich Nhat Hanh talks about how, by focusing on our breath, we can calm our minds and find peace in the present, rather than worrying about the past or future. This is also known as the art of meditation. It involves focusing on the breath, being present and letting go of any distractions in order to bring awareness to our thoughts. It truly helps calm the mind, reduce stress and increase mindfulness.
There are many types of mediation in the world and one of them that has gained immense popularity in the last decade is Buddhist meditation. For instance, one of the popular Buddhist meditation forms, Anapanasati, focuses on calming the mind by observing the breath. Another popular form, Vipassana, aims to improve awareness about our thoughts and sensations. Metta, a form of Buddhist meditation that mainly focuses on compassion and kindness towards oneself and others is also preferred by many. Tonglen, a form which involves breathing in others’ suffering and breathing out healing and compassion, also has many takers. Interestingly enough, one thing is common in all; these meditation practices can help improve one’s mental, emotional and physical wellbeing.
A day that aims to raise awareness about global health issues and promote healthy living, World Health Day was established by the World Health Organization (WHO) in 1948 and is celebrated on April 7th. Each year, World Health Day focuses on a health theme or issue, aiming to encourage action and inspire us to prioritise our health that includes both mind and the body. So, on this day, let us explore ways in which Buddhist meditation practices can improve our wellbeing.
When we think of any form of Buddhist meditation, our mind immediately picturises a calm setting and a peaceful ambience. And this truly calms us down, even if for an instant. Indeed, one of the primary benefits of Buddhist meditation is its ability to reduce stress and anxiety. When a person meditates, relaxation takes place. Further, the heart rate lowers and the blood pressure reduces the production of stress hormones. So, by regularly practicing mindfulness, people learn to manage stress better. Meditation also cultivates internal peace during challenging and tough situations, a much needed superpower during crisis.
Mental health has become increasingly important over the years, and yet, most of us tend to take it lightly. We tend to overlook the impact it has on our emotional health. Practicing a Buddhist form of meditation is a fine way to start one’s wellbeing journey.
Metta (Loving-Kindness meditation) is a practice that can improve our emotional health by promoting positive emotions such as compassion, love and empathy. It is a meditation practice that promotes emotional growth by emphasising on kindness towards ourselves as well as others. Through a practice like this, we learn to build a foundation that supports our mental wellbeing and makes us better human beings.
Whether it’s during work or while studying, we’ve all experienced moments when our minds begin to wander. It can be frustrating when we find it difficult to stay focused or come back to the work at hand. In such cases, meditation practices such as Vipassana can teach our mind to come back and stay in the present moment.
By observing our thoughts without judgment and then releasing them as is, Vipassana enhances our ability to focus and be fully engaged in what we are doing in the now. It increases awareness, sharpens concentration and helps us stay present at all times.
Many people struggle with sleep today. It may happen due to racing thoughts or stress. Some people may even find themselves sleepless due to overthinking about past incidents till the wee hours of the morning. Buddhist meditation can be a wonderful solution to disturbed sleep.
Specific practices like body scan and mindfulness help quiet the mind and relax the body, making it easier to fall asleep and stay asleep. So, by incorporating meditation into your bedtime routine, you can reduce disturbances and enjoy a deeper, more restful kind of sleep.
Meditation isn’t just good for our mind, it can do wonders for our body as well. In fact, regular meditation has been shown to lower blood pressure, improve heart health and boost the immune system.
By meditating daily, people can also learn to manage their pain better since doing so encourages an increased awareness of the body. The deep relaxation that comes from meditation promotes overall wellbeing in us—it enhances circulation, lowers stress and boosts our energy levels.
Buddhist meditation truly benefits both the mind and body. Whether we are new to meditation or are a seasoned practitioner, incorporating Buddhist meditation into our daily routine is sure to improve our overall wellbeing, helping us live a more peaceful and fulfilling life.
Practice for a few minutes everyday. Start with short sessions and increase the time as you become more comfortable with the process.
Buddhist meditation, particularly mindfulness meditation, can help decrease some amount of the pain felt. It can also improve one’s overall pain tolerance.
The best time to meditate is when you feel most relaxed. Many people find that meditating in the morning helps set a peaceful tone for the day.
Being comfortable is important. You can meditate sitting on a chair, cushion or even lying down.
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