There are six essential seated asanas for beginners to learn specifically for the purpose of meditation. Below is a listing of them as well as detailed information on their influence on the body and mind.

Dhyan Mudra (meditation gesture) - begin seated in full lotus position (Padmasana, see below). Place the palms on the knees, wrists facing upward, and palms open. The tips of the thumb and index finger are touching on both hands, forming a circle. The remaining three fingers of each hand should remain relaxed. This is the position of Dhyana Mudra. This mudra is the mudra of meditation. It helps the mind to concentrate on attaining spiritual perfection. As told from the Indian tradition, it is said that Buddha used this mudra when he was sitting under the Boddhi tree. It instills tranquility of mind, rest of the senses and balance of the thoughts, something all beginners to meditation can use.

Swastikasana (Auspicious pose) the legs take the shape of a swastika in this asana. For those of Western decent, this has nothing to do with the swastikas, which we associate (and understandably) with Hitler and the Third Reich. This is a very ancient symbol, however, used throughout India and other Eastern Countries. This symbol has as much significance as the sound ‘OM’. The Hindus use the swastika not as a syllable or letter but as a character in the shape of a cross. Its ‘branches’ bend at right angles to face the four directions. It symbolizes the Brahman or Absolute Truth. It is unfortunate that Hitler used the symbol to perpetuate such an opposite truth, but the word is actually derived from the Sanskrit, from Su meaning good and Asati meaning to exist. Take this position by spreading the legs approximately one to one and a half feet. Bend the left leg in the knee and place the soul of the foot to touch the inner side of the right thigh. Then bend the right leg and place the right foot in between the thigh and the calf of the leg. Rest each wrist on the same knee (left wrist on left knee, right wrist on right knee) in Dhyana Mudra. Breathe deeply.

Samasana (Balance pose) - In this asana the external organs of the body are kept divided in to two, hence the name which in Sanskrit (‘sama’) means equilibrium. Begin by spreading the legs approximately one to one and a half feet. Bend the left leg and place the heel against the procreating organ (in men the testes, in women the vaginal lips). Bend the right leg and place the heel of that foot against the left leg. The hands rest in Dhyanan Mudra. This asana resembles lotus except that the feet are placed differently in order to instigate the genital lock.

Padmasana (Lotus pose) - Padma means lotus in Sanskrit. Your legs will mimic the blooming lotus. The asana has great importance in the Yogashastra. It is believed it is one of the best asanas for Pranayam, Meditation & concentration. Practice Padmasana by spreading both the legs a distance of 1 to 1.5 feet. Bend the left leg and place the left toe on the right thigh, leaving the heel on the groin of the left leg. Then bend the right leg and place the right toe on the left thigh and the heel on the groin of the right leg. Bring the hands into Dyhana Mudra.  This can be difficult for beginners to meditation, but work on it over time.

Padmasana Baddha (Tied lotus) is practiced the same way as regular lotus position, only the hands are crossed behind the back and the opposite toe is grasped with the opposite hand, opening the chest and creating a ‘tie’ with the body. (The left hand should grasp the right tow by reaching around the back and to the side, grabbing the toe at waist level and the right hand should do the same on the opposite side of the body.) In this position the pranic force is redirected continuously back into the body instead of escaping from the hands.

Padmasana Utthit (Lifted lotus) is practiced in a similar manner as regular lotus position with an emphasis on strength. The arms are placed on either side of the buttocks, instead of in Dhyana Mudra, and the entire lower body is lifted off the floor by pressing against the hands. The abdominal muscles must be used as well as all the strength of the upper body. Although not ideal for meditation, due to the asana’s difficulty, this is an excellent pose to challenge the arms and self-determination.

The above listed seated postures are all ideal for practicing mediation as they offer specific physiological benefits to the practitioner. The spin is erect which makes the body in an ideal position for many functions of the body to go on normally as we work at being able to sit for up to three hours at a time in meditation. Balance is maintained in the heart, lungs, and digestive organs. Because the organs are positioned in a proper way, optimal functioning can occur. Balance in the brain is also maintained is these positions as the hypothalamus, pyramidal tract, extra pyramidal tract, cochlea and neuro-muscular junctions all have to do less work. The gravity and anti-gravity muscles remove the weight-bearing load from the legs since they form a triangular base to support the weight of the body. Once the eyes are closed, one does not have to worry about loosing their balance since they are firmly rooted to the floor with the sit bones. The abdominal muscles, diaphragm and all the muscles of the chest endure less stress.

Less carbon dioxide is produced by the body because breathing is continuous and the diaphragm and ribs are moving very slightly. This also reduces stress on the nervous system for beginners and advanced meditators alike, freeing up energy in the body. The mind is able to stay alert and is less likely to fall asleep in these positions, as compared to Shavasana, or corpse pose for example. The pelvic region of the body receives a rich supply of blood, which results in the toning of sacral and coccygeal nerves. It is though that the awakening of Kundalini may be aided in these postures partly due to this increased blood flow. Blood from the legs can easily reach the heart reducing the effort of the lungs and respiratory system.

There is less resistance to the pranic flow that travels up the spine for a Kundalini awakening. Although the benefits are numerous, these positions should be practiced with an awareness of the knees, as they can become fatigued and sore if the body is not used to sitting in this way. Also, the lower back can become fatigued if proper posture has not been maintained for a long duration before. It may take time for the beginner to allow the body to become comfortable in these positions, but their benefits for sustaining meditation is great.

Meditation may have been primarily practiced for spiritual purposes but today, its greater health benefits are beginning to be recognized all over the world. Aside from mental and physical relaxation, the calming effects of meditation have been reported to protect its practitioners from illnesses and other stress-related problems.

There is no limit to the good that meditation can do for you. According to studies made, meditation is said to be a simple and safe way to create balance between your physical, mental, and emotional states. Its values have already been practiced since time immemorial. Today more and more health practitioners are recommending meditation to treat stress-related illnesses such as insomnia, anxiety, and trauma.

Meditation generally involves being in a relaxed, sitting position and then clearing the mind. You may focus on one sound, on your breathing, or simply nothing. Some will use a mantra, or repeating a word or phrase such as ‘ooommm.” It is necessary to have about five to twenty minutes of distraction-free time. It will be immensely helpful to have privacy and silence however, the more experienced practitioners can perform medication anywhere. Most practitioners attach spiritual components to meditation but overall, can be practiced as just like any other secular fitness program or exercise.

One of the recognized health benefits of mediation is its ability to decrease the heart rate and metabolic rate, thus promoting regeneration and deep rest.

Blood pressure also tends to drop during meditation. Studies have shown that meditation can effectively lower the blood pressure of those who are hypertensive. So in general, meditation helps boost your heart health and reduces the risk of developing cardiovascular diseases.

Stomach and bowel functions are also improved. The deep breathing that comes with meditation helps relax the abdominal muscles, leading to a more regular bowel activity. When combined with stretching and other joint and muscle isolation exercises, meditation can help improve the body’s flexibility and mobility. Studies have shown that meditation practitioners are significantly healthier than non-practitioners. Those who regularly practice meditation have fewer doctor’s consultations, fewer incidences of tumors, and dramatically lower cases of diseases and illnesses. Meditation is also an effective tool against pain management. Those who practice meditation have reported to have a 50% decrease in perceived pain. Meditation slows down the aging process. Those who regularly meditate generally register much younger than their calendar or chronological age.

Meditation improves one’s overall concentration. Even athletes use meditation techniques to improve on their focus and attention. Studies have shown that there is a direct correlation between meditation and performance levels in sports. Meditation helps strengthen the mind, allowing it to provide control and guidance to the physical body, thus improving execution of activities.

A 2009 study has also shown that meditation can be linked to improved performance involving memory. The study suggests that meditation can potentially treat memory loss, in particular, Alzheimer’s disease.

Aside from memory and concentration, meditation also increases self-esteem, creativity, awareness, and spontaneity. Those who practice meditation have generally healthier interpersonal relationships, increased self-confidence, less anxiety, and increased problem-solving skills.

In a competitive world where hectic activities, achievements and results rule the roost and individuals experience extreme stress while they exert themselves to register victories in various endeavors, meditation can be the balancing block for our hectic lives. To restore the body to a state of calmness, meditation is an ideal tool, and there are many benefits to meditation that work to the advantage of individuals. For the individual who craves to possess inner peace, silence, and to have moments of reflection, medication provides the right answer.

There are many benefits of meditation, as meditation is considered the best tool to reduce stress and it helps individuals conquer worries that plague them day in and day out. In allowing an individual to get tuned with his inner self, meditation can lead to happiness, where the practitioner finds his own peace of mind. Meditation also makes an individual realize that happiness is not born out of external circumstances, as it is the inner attitude of an individual that the paves way to happiness. Regular practitioners of meditation are sure to find the way to greater emotional equilibrium. There are several benefits of meditation that comes through various forms, as meditation is a robust tool to enhance the self-control and confidence of a practitioner. By embracing meditation, a practitioner is sure to benefit from increased concentration powers as the practitioner also develops a great potential to control his thoughts.

meditation

Individuals who fall a prey to lot of negative thoughts find it difficult to exercise control over their thoughts. They look for ways and means to put an end to all negative thoughts. With the art of meditation, the practitioner gets equipped with a powerful tool to control such negative thoughts that often wreck havoc on their health as they can also get trained to put a stop to such menace completely. The benefits of meditation also come in various other forms, as this method helps to lower oxygen consumption, as it also enhances the blood flow of the practitioner.

A practitioner who gets habituated to meditation can find various changes within himself, as his self-confidence increases by leaps and bounds. Meditation is also a powerful tool that increases the serotonin level, which influences the mood as well as the behavior of individuals. To excel in any field, an individual should have good concentration powers to realize his potentials. Also, the individual has to offer his focal attention on the task that is at hand to emerge victorious in all his endeavors. When an individual takes up meditation, his focus and concentration levels go up, as it can be put to better use to perform various tasks.

Spending the energy on brooding over past activities and worrying about the future endeavors would only produce doubts pertaining to creativity and spontaneity in the minds of individuals. With meditation as the tool, the practitioner masters the silencing of the mind, which only increases the potentials of the practitioner. There are many benefits of meditation, as it enhances the immune system, enhances strength, energy and vigor of individuals, as it aids the practitioner to find answers to various queries that haunt the individual for a long time.

To say that the benefits of meditation even for beginner practitioners are many would be an understatement. In our opinion, the benefits are absolutely unquantifiable and meditation should be practiced by everyone of all ages and from all cultures.

Transcendental meditation is more than just a practice. It is also viewed as a product. The reason for this thinking is that Transcendental meditation is a technique which was discovered in the late 1950s by Maharishi Yogi. Transcendental meditation is a practice which lasts for around twenty minutes. It is usually practiced twice daily. When Transcendental meditation is taking place, the person will be sitting with his or her eyes closed and allow themselves to be transcend to a more peaceful place in the mind. We are told by Maharishi Yogi that the art of Transcendental meditation is an evolution of the Vedic tradition which is from ancient India.

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Meditation brings about a greater peace of ones mind and raises the power of concentration. It is not important to focus on the length of time we meditate for as it is more important to clearly focus during meditation, even if it is only for a short while. By meditating with a silent mind for this amount of time or longer can bring out your inner happiness and inner peace whilst promoting your better qualities. This is a great feeling which does not rely on your career or financial status. The following meditation tips will aid you to a higher level of meditation.

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