Welcome to Meditation Basics with Thashna. You have been invited to the free course to help you learn and embrace meditation in a simple way. This teaching is from my own journey with meditation. I have learned from a science-based model of how meditation works. Without making it technical and complicated, I have talked you through what I believe the fundamentals of meditation are, the benefits, and the different ways to use it.

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Introduction to meditation

What is Meditation?

Meditation is a vital practice that involves training the mind to focus on the present moment and cultivating a state of calm and clarity. It has been used for centuries in many cultures and spiritual traditions as a way to enhance mental, emotional, and physical well-being.

Meditation is a mental practice for relaxing the body and the mind. It slows down the brain waves to put you in a state of ease. It doesn’t take much effort. You need only to be present, which is being free from distractions and engaging only with what is happening with you in the moment. 

A stressed and anxious mind turns you against yourself because you are trying to control too many thoughts simultaneously, leaving you out of control and doubting your abilities. Because negative thinking is based on worst-case outcomes, you are clearly not living in the present but in the future based on the past or just focusing on past negative events. Meditation refocuses you in the present, where ease and relaxation reside.

During meditation, the practitioner typically sits in a comfortable position and focuses their attention on a particular object, such as their breath or a sound. As thoughts arise, the practitioner learns to observe them without judgment and then gently brings their attention back to the chosen object of focus. Through consistent practice, one can develop the ability to quiet the mind and achieve a deeper level of relaxation and inner peace.

The negative state of living in the past or the future based on the past drains your energy and clouds your thinking. Maybe you can’t barricade the negative thoughts; it’s okay. In fact, you can’t control the 70,000 thoughts we have on average each day. However, you can choose the ones you give your attention to.

The purpose of meditating is to change how you relate to your thoughts, change them for better thoughts and allow new feelings to come up that are more supportive of the outcome you truly want. It will gain you the knack of being able to focus, be more self-aware, and shift your focus to positive thoughts instead of negative ones.

Meditation helps bring awareness to your mind without force, letting you ease into the present moment and ask, “How do I feel right now?” Not fighting or resisting negative thoughts and emotions but simply allowing them to pass as clouds in the sky. To resist anything, you have to interact and focus on it. Therefore, resisting negative thoughts traps you into thinking even more about them, and as what you focus on, you get more of, the very thing you resist finds you. Energy flows where attention goes. So, chose better ones and let the negative thoughts go.

Meditation enables us to shift from higher-frequency brain waves to a lower frequency, which activates and amplifies specific areas of your brain and turns down the volume of other areas. Consequently, meditation allows you to tap into your subconscious mind, which operates at these lower frequencies. At this level of mind, you can correct limiting beliefs and accept better suggestions into your subconscious mind, which opens you up to a life free from any form of stress. All in all, your emotional health will improve, followed by your social life and your physical well-being.

In today's fast-paced world, many people are struggling to manage stress and anxiety. Fortunately, meditation is a powerful tool that can help you find calm and clarity amidst the chaos. In this ebook, we'll explore the basics of meditation and provide you with practical tips and techniques for establishing a daily practice.

It is a simple yet powerful tool that can be practiced by anyone, regardless of age, background, or belief system.

Benefits of meditation

Meditation has been practiced for thousands of years and has been shown to have numerous physical, mental, and emotional benefits. Here are some of the most notable benefits of regular meditation practice:

1. Reduces stress and anxiety: Meditation activates the relaxation response in the body, which reduces levels of cortisol (the stress hormone) and lowers anxiety levels. This can help to reduce symptoms of anxiety and depression and improve overall well-being.

2. Improves focus and concentration: Meditation involves training the mind to focus on a single object or thought, which can strengthen your ability to concentrate and stay present. This increased focus can help you in various areas of your life, such as work, school, or hobbies.

3. Enhances self-awareness and self-esteem: Meditation can increase self-awareness and improve self-esteem by helping you to identify and regulate your thoughts and emotions more effectively. This can lead to greater self-confidence and a stronger sense of self.

4. Boosts immune function: Regular meditation practice has been linked to improved immune function, including increased antibody production and better response to vaccines. This can help to reduce the risk of illness and disease.

5. Promotes feelings of well-being and inner peace: Meditation can increase feelings of calm, contentment, and inner peace. By cultivating a sense of mindfulness and presence, meditation can help you to let go of worries about the past or future and focus on the present moment.

6. Improves sleep: Regular meditation practice has been shown to improve sleep quality and reduce symptoms of insomnia. This can lead to improved overall health and well-being.

7. Lowers blood pressure: Meditation has been linked to lower blood pressure, which can reduce the risk of heart disease and stroke.

8. Enhances creativity and productivity: By promoting focus, concentration, and clarity of mind, meditation can enhance creativity and productivity in various areas of your life.

9. Increases feelings of compassion and empathy: Meditation can increase feelings of compassion and empathy for yourself and others, which can enhance your relationships and sense of social support.

Overall, meditation is a simple yet powerful tool that can help to improve your physical, mental, and emotional well-being. With regular practice, you can experience the many benefits that meditation has to offer.

Types of meditation techniques

There are many different meditation techniques that can be practiced, each with their own benefits and challenges. Here are some of the most popular and effective meditation techniques:

Breath Meditation

What is breath meditation?

Breath meditation is a powerful technique for calming the mind, reducing stress, and cultivating a greater sense of presence and awareness. At its core, breath meditation involves simply observing and focusing on the breath as it moves in and out of the body.

The practice of breath meditation has been used for thousands of years in various spiritual traditions around the world, and has been scientifically proven to have a wide range of physical and mental health benefits. When we practice breath meditation, we slow down the activity in our minds and allow ourselves to connect more fully with the present moment.

To begin a breath meditation practice, find a quiet and comfortable place to sit, either on the floor or in a chair. Close your eyes and take a few deep breaths, allowing your body to relax and settle into a comfortable position. Then, begin to focus your attention on your breath, noticing the sensations of the breath as it moves in and out of your body.

As you focus on your breath, you may notice thoughts, emotions, and physical sensations arising. Rather than getting caught up in these distractions, simply observe them with a non-judgmental awareness and bring your attention back to your breath. This process of noticing and returning to the breath is the heart of breath meditation.

Over time, regular practice of breath meditation can lead to a wide range of benefits, including reduced stress and anxiety, improved focus and concentration, increased feelings of relaxation and calm, and improved physical health, including lower blood pressure and reduced inflammation.

In conclusion, breath meditation is a simple yet powerful practice that can help us to cultivate greater presence and awareness in our lives. By focusing on the breath and training our minds to stay present in the moment, we can experience a wide range of physical, mental, and emotional benefits that can support our overall health and well-being.

What is the science behind breath meditation and how it works

There is a growing body of scientific research that supports the benefits of breath meditation and provides insight into the mechanisms by which it works.

One of the key ways that breath meditation works is by activating the parasympathetic nervous system, which is responsible for the body's "rest and digest" response. When we are stressed or anxious, the sympathetic nervous system is activated, which can lead to a range of physical and mental health issues. Breath meditation has been shown to reduce sympathetic nervous system activity and increase parasympathetic activity, which in turn can help to reduce stress and improve physical health.

Research has also shown that regular practice of breath meditation can lead to changes in the structure and function of the brain. For example, a 2015 study published in the journal NeuroImage found that just eight weeks of breath meditation practice was associated with increased gray matter in brain regions associated with attention, emotion regulation, and self-awareness.

Other studies have shown that breath meditation can have a range of physical health benefits, such as reducing inflammation and improving cardiovascular health. For example, a 2017 study published in the journal Frontiers in Human Neuroscience found that regular practice of breath meditation was associated with reduced blood pressure and improved endothelial function (which is important for heart health).

In addition to these physical and physiological benefits, breath meditation has also been shown to have a range of mental health benefits. For example, a 2016 study published in the Journal of Psychiatric Research found that breath meditation was effective in reducing symptoms of anxiety and depression in individuals with generalized anxiety disorder.

Overall, the science behind breath meditation suggests that it is a powerful tool for reducing stress, improving physical and mental health, and promoting a greater sense of presence and awareness in our lives. By practicing breath meditation regularly, we can train our minds and bodies to respond more effectively to stress and cultivate a greater sense of inner peace and well-being

Benefits of breath meditation

Breath meditation, also known as mindfulness meditation, has been shown to have numerous benefits for both mental and physical health. One of the primary ways that breath meditation can benefit our health is by reducing stress and anxiety.

When we practice breath meditation, we activate the parasympathetic nervous system, which is responsible for the "rest and digest" response in the body. This helps to reduce levels of the stress hormone cortisol, lower blood pressure, and decrease heart rate. By reducing stress and anxiety, breath meditation can also improve immune function, sleep quality, and overall well-being.

Research conducted by Dr. Joe Dispenza, a neuroscientist and author, has shown that breath meditation can even help to rewire the brain and change our patterns of thinking and behavior. Dr. Dispenza's research has focused on the relationship between meditation and the brain, and he has found that regular meditation can lead to changes in brain structure and function.

One study conducted by Dr. Dispenza and his team found that individuals who practiced daily meditation for four weeks experienced changes in the prefrontal cortex of the brain, an area responsible for attention, decision-making, and emotional regulation. Specifically, they found that the prefrontal cortex became more active during meditation, and this increased activity persisted even when the individuals were not meditating.

Other research has shown that breath meditation can also increase gray matter in the brain, which is responsible for processing information and regulating emotions. This suggests that regular meditation may improve cognitive function and emotional regulation, and could even help to prevent age-related cognitive decline.

In addition to these benefits, breath meditation has also been shown to improve mood, increase self-awareness, and enhance empathy and compassion. It can even help to reduce symptoms of depression and anxiety, and may be a helpful adjunct therapy for individuals struggling with mental health issues.

Overall, the benefits of breath meditation are numerous and wide-ranging. By reducing stress and anxiety, improving brain function, and enhancing overall well-being, breath meditation can be a valuable tool for anyone looking to improve their mental and physical health. And with research like that conducted by Dr. Joe Dispenza, we're only beginning to scratch the surface of what this powerful practice can do.

Visualization meditation

What is visualization meditation?

Visualization meditation is a type of meditation that involves using the power of your imagination to create mental images that promote relaxation, calmness, and positivity. This type of meditation is often used to reduce stress, improve focus, and cultivate a greater sense of self-awareness and inner peace.

To practice visualization meditation, you simply need to find a quiet and comfortable space where you won't be disturbed. Then, close your eyes and begin to imagine a scene or image in your mind's eye. This can be anything from a peaceful beach or a tranquil forest to a beautiful garden or a bright, sunny day.

As you visualize this scene, allow yourself to fully immerse in the experience. 

Notice the colors, smells, and sounds of your imagined environment, and feel yourself becoming more relaxed and calm with each passing moment. You may also choose to incorporate affirmations or positive thoughts into your visualization practice, such as "I am strong," "I am worthy," or "I am at peace."

One of the great benefits of visualization meditation is that it can help to reduce stress and anxiety by promoting a sense of calm and relaxation. In fact, research has shown that regular visualization meditation can help to lower cortisol levels, which is a hormone that is associated with stress.

Additionally, visualization meditation can also help to improve focus and concentration by providing a mental break from the constant stream of thoughts and distractions that we experience on a daily basis. By focusing on a specific image or scene, you can train your mind to become more present and centered, which can help you to stay focused and productive throughout the day.

Overall, visualization meditation is a powerful tool for promoting relaxation, calmness, and positivity. By incorporating this type of meditation into your daily routine, you can cultivate a greater sense of inner peace and well-being, while also enjoying the many other benefits that come with a regular meditation practice.

Benefits of visualization meditation

Visualization meditation, also known as guided imagery, is a technique that involves using mental imagery to achieve a specific outcome, such as relaxation, stress reduction, or personal growth. This practice has been shown to have a wide range of benefits, backed by both scientific research and anecdotal evidence.

One of the main benefits of visualization meditation is stress reduction. By visualizing calming scenes, such as a beach or a forest, individuals can reduce feelings of anxiety and tension. Studies have shown that visualization can lower cortisol levels, the hormone associated with stress, and increase feelings of relaxation and well-being.

Visualization meditation can also be used to improve physical performance. Athletes have used visualization techniques for decades to enhance their skills, and research has shown that visualizing movements can activate the same parts of the brain as actually performing the movements. This can help athletes improve their technique and performance, and even recover from injuries faster.

In addition, visualization meditation can be a powerful tool for personal growth and achieving goals. By visualizing oneself achieving a goal, individuals can increase their motivation and belief in their ability to succeed. This can lead to increased confidence, self-esteem, and overall success.

Dr. Bruce Lipton, a cell biologist and author, has conducted research on the power of visualization to affect genetic expression. He has found that visualization can activate certain genes associated with health and healing, and even turn off genes associated with disease. Similarly, Dr. Joe Dispenza, a neuroscientist and author, has conducted research on the effects of visualization meditation on the brain. He has found that visualizing positive outcomes can change the brain's neural pathways, leading to long-term changes in behavior and thought patterns.

Overall, visualization meditation is a valuable tool for achieving relaxation, reducing stress, improving physical performance, and achieving personal growth and goals. With regular practice, individuals can experience these benefits and more, leading to greater overall health and well-being

Some other types of meditation.

Mindfulness Meditation:

This technique involves focusing on the present moment and becoming aware of your thoughts, feelings, and sensations without judgment. This can help you to develop greater self-awareness, reduce stress, and improve your overall well-being.

Loving-Kindness Meditation:

This technique involves cultivating feelings of compassion and kindness towards yourself and others. This can help to reduce negative emotions like anger and resentment and promote feelings of happiness and well-being.

Transcendental Meditation:

This technique involves repeating a mantra or sound in your mind to help you achieve a deep state of relaxation and inner calm. This can help to reduce stress, improve sleep, and promote feelings of well-being.

Vipassana Meditation:

This technique involves observing your thoughts and sensations without judgment and developing greater awareness of your inner world. This can help to reduce anxiety, improve focus and concentration, and promote inner peace.

Body Scan Meditation:

This technique involves systematically scanning your body and becoming aware of any tension or discomfort, and then releasing it. This can help to reduce stress, improve relaxation, and promote greater self-awareness.

Walking Meditation:

This technique involves walking slowly and mindfully, paying attention to your breath and the sensations in your body. This can help to reduce stress, improve focus and concentration, and promote greater physical health.

Yoga Meditation: 

This technique involves combining physical postures, breathing exercises, and meditation to promote physical, mental, and emotional well-being. Yoga meditation can help to reduce stress, improve flexibility and balance, and promote feelings of inner peace and well-being.

Overall, there are many different meditation techniques to choose from, each with their own unique benefits and challenges. By experimenting with different techniques and finding the one that works best for you, you can experience the many benefits of regular meditation practice.

Common Misconceptions about Meditation

Meditation is a powerful mental practice that has been shown to have numerous benefits for physical, mental, and emotional health. However, there are many misconceptions about meditation that can prevent people from trying it or benefiting from it fully. Here are some of the most common misconceptions about meditation:

1. Meditation is only for spiritual or religious people:

While meditation has been used for thousands of years by various spiritual and religious traditions, it is not limited to these groups. Anyone can practice meditation, regardless of their beliefs or background.

2. You have to sit still and clear your mind:

This is perhaps the biggest misconception about meditation. While some forms of meditation involve sitting still and focusing on the breath or a mantra, there are many other types of meditation that involve movement or visualization. Additionally, the goal of meditation is not to clear your mind completely, but rather to become more aware of your thoughts and emotions and cultivate a sense of mindfulness.

3. You have to meditate for hours to see benefits:

While some people do meditate for long periods of time, even a few minutes of daily meditation can have significant benefits. It's more important to establish a regular practice than to meditate for a certain length of time.

4. Meditation is easy and always relaxing:

While meditation can be relaxing and enjoyable, it can also be challenging at times. Sitting still and being alone with your thoughts can be difficult, especially if you're used to being constantly distracted. However, with regular practice, meditation can become easier and more enjoyable.

5. Meditation is a quick fix for all your problems: 

While meditation can have numerous benefits, it is not a cure-all for all of life's problems. It is a tool that can help you to cope with stress, anxiety, and other challenges, but it should be used in conjunction with other forms of self-care and therapy if needed.

6. Meditation is only for people who are calm and peaceful: 

On the contrary, meditation can be particularly helpful for people who struggle with anxiety, stress, and other difficult emotions. By cultivating a sense of mindfulness and awareness, meditation can help you to better regulate your emotions and cope with challenging situations.

Overall, there are many misconceptions about meditation that can prevent people from doing it or benefiting from it fully. By understanding the true nature of meditation and approaching it with an open mind, anyone can experience the many benefits that this practice has to offer.

Overcoming challenges

Meditation can be a powerful practice for cultivating inner peace, mindfulness, and self-awareness, but it can also present certain challenges. Here are some common challenges of meditation and different ways to overcome them:

1. Difficulty with concentration: 

One of the biggest challenges of meditation is maintaining focus and concentration. The mind can wander easily, making it difficult to stay present with the meditation practice. To overcome this challenge, try starting with shorter meditation sessions and gradually increasing the time as your concentration improves. It can also be helpful to use a meditation timer or a guided meditation to provide structure and guidance.

2. Physical discomfort: 

Sitting still for long periods of time can be uncomfortable and can lead to physical discomfort, such as back pain or stiffness. To overcome this challenge, try experimenting with different meditation postures, such as sitting on a cushion or using a meditation bench. You can also try incorporating gentle stretches or yoga poses before or after your meditation practice to help alleviate physical tension.

3. Emotional resistance: 

Meditation can sometimes bring up difficult emotions or thoughts, which can be uncomfortable or even overwhelming. To overcome this challenge, try cultivating self-compassion and acceptance, and remind yourself that it's normal for challenging emotions to arise during meditation. You can also try incorporating a loving-kindness or gratitude meditation to help shift your focus towards more positive emotions.

4. Lack of motivation: 

It can be challenging to maintain a regular meditation practice, especially if you're feeling unmotivated or uninspired. To overcome this challenge, try setting a specific goal or intention for your practice, such as cultivating greater mindfulness or reducing stress. You can also try joining a meditation group or taking a class to help create a sense of accountability and community.

5. Frustration with progress: 

It's normal to experience frustration or impatience with your meditation practice, especially if you feel like you're not making progress or experiencing the benefits right away. To overcome this challenge, try approaching your practice with a sense of curiosity and openness, and focus on the process of meditation rather than the outcome. You can also try incorporating different types of meditation or exploring different techniques to help keep your practice fresh and engaging.

These are just a few examples of the challenges of meditation and ways to overcome them. Remember that meditation is a personal practice and it's important to find what works best for you. Be patient and compassionate with yourself as you navigate the challenges of meditation, and remember that every moment of practice is an opportunity for growth and transformation.

What meditation IS NOT

Meditation isn't something you ‘try’; it's something you do because until it's done successfully, you haven't done it. It takes practice, just like learning to drive or ride a bike. You need to follow through till you have got it. For some, it may take a few weeks; for others, it may take months or even years. The more dedicated and determined you are to make yourself sit down and do it on a regular basis while truly allowing yourself to surrender more and more, the faster you will see the result. So we don't try to meditate. If you ‘try’, you will fail. Which is why so many say, “I've tried it, and it didn't work for me”. It's a decision to sit and not get up until you surrender your stresses and limitations.