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11 Things About Meditation That People Think Are True

11 Things About Meditation That People Think Are True

Meditation has become popular, but it’s misunderstood. There are things about meditation that people think are true that are simply myths. Meditation will work for you, no matter what you think, but let’s look at some of the common misconceptions and dispel them so you can enjoy your meditations more.

1. You think that you need to concentrate to meditate.

You think that if you concentrate hard, your meditation will “work.” That’s not so. When you meditate, just sit, or lie down, or walk. (Yes, there are walking meditations.) Your ability to focus and concentrate is a side-benefit of meditation, but meditation isn’t concentration.

Relax. Let everything be as it is. If your mind is in turmoil, allow it. Allow everything, and just be as you are.

If you’re focusing on your breath, gently bring your attention back to your breath when it wanders. The key word is “gently.”

2. You think that meditation is a way of escaping your problems.

Everyone has problems. That’s life—it’s one thing after another. You can’t escape your problems with meditation. However, meditation will enable you to handle your problems gracefully.

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If you’ve started meditating, and someone accuses you of using meditation to escape, just smile.

3. You think that meditation is about religion.

Meditation isn’t a religious movement. However, all the world’s religions, whether great or small, practice meditation as a discipline—as a way to go beyond thought. Many religions consider prayer to be a way of talking to god, and meditation as a way of listening to god.

4. You think that meditation is a form of hypnosis.

Meditation isn’t hypnosis. Meditation goes beyond thought and the mind, whereas hypnosis is focused attention on suggestions which a hypnotherapist gives you, or if you’re practicing self-hypnosis, suggestions which you give yourself.

Physically meditation and hypnosis can have a similar effect: you become very relaxed, but they’re different practices.

5. You think that unless you can stop thinking, you can’t meditate.

You have a mind. It manufactures thoughts; that’s its job. However, you’re not your mind, or your thoughts. Meditation can quiet your mind, so that it’s less like “monkey mind” jumping from thought to thought.

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After you’ve practiced meditation for a while, you’ll be able to watch your thoughts pass through your mind, without becoming attached to them. Minor irritations which once bothered you will no longer affect you. In a sense, meditation gives you greater control of your mind, because you can just let your thoughts go.

As a benefit of meditation practice, when you do want to think about something analytically, your concentration will be better.

 

meditation posture

    6. You think that meditation is supposed to be hard.

    Many years ago, when I first started meditating, I struggled to control my thoughts. I tried hard to focus and concentrate on my breath. Of course, this was the opposite of meditation, which is just allowing everything to be as it is.

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    I wasn’t struggling consciously. Once I became aware, I realized that that was how I lived my life: I viewed it as a struggle. When I learned to let go in meditation, my life became easier too.

    7. You think that meditation is a special state.

    Meditation isn’t a special state; it’s a way of being. In his book, Coming to Our Senses, professor of medicine Jon Kabat-Zinn says:

    We might say that meditation is really a way of being appropriate to the circumstances one finds oneself in, in any and every moment. If we are caught up in the preoccupations of our own mind, in that moment we cannot be present in an appropriate way or perhaps at all. We will bring an agenda of some kind to whatever we say or do or think, even if we don’t know it.

    Any state you’re in can be a meditative state. Although you’ll often feel relaxed during and after meditation, relaxation isn’t meditation. Your meditation is an opportunity to be aware of yourself, however you happen to be, in that moment.

    8. You expect that meditation will give you supernatural experiences or powers.

    Meditators may occasionally have strange experiences. You might feel hot, or cold, or experience colored lights or visions. You may even tap into powers like clairvoyance. However, as spiritual speaker and writer Jiddu Krishnamurti, and other respected meditation teachers have pointed out, these experiences and “powers” are irrelevant. They’re an illusion. Let them go.

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    If they disturb you, contact a meditation teacher for guidance.

    9. You think you don’t have time to meditate.

    Got a minute? Meditate. Yes, you can meditate for a minute, or a few minutes. Just allow yourself to let go of whatever your current preoccupation is, and let yourself be aware of the present moment. If you wish, you can use a meditation focus, such as your breath, and become aware of your breathing for few minutes.

    If you have time, you can meditate for 20 minutes, once or twice a day. However, mini-meditations are just as valuable as longer, more formal meditations.

    10. You think that you need to sit in the lotus position to meditate.

    You can sit in lotus position if that’s comfortable for you. However, the lotus position doesn’t confer any special benefits. It’s become popular as a meditation posture over the centuries because it’s a stable posture. In the lotus position, your spine is straight, and your bound legs give your posture stability.

    If you can’t achieve the lotus position, assume any posture you like, as long as your spine is straight. Keeping your spine straight is good for your health: mental, physical and emotional.

    11. You think that meditation is magical, or that it will change your life.

    Meditation isn’t magical. However, your practice gives you so many benefits that it might seem that way. It changes your life in a fundamental way, because you see the patterns in your behavior. Spiritual teacher Ram Dass, author of Be Here Now, said:

    As you quiet your mind, you begin to see the nature of your own resistance more clearly, struggles, inner dialogues, the way in which you procrastinate and develop passive resistance against life. As you cultivate the witness, things change. You don’t have to change them. Things just change.

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    Last Updated on August 15, 2018

    7 Amazing Things That Will Happen When You Do Plank Every Day

    7 Amazing Things That Will Happen When You Do Plank Every Day

    Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

    Video Summary

    Why is it important to train up our core strength?

    There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

    This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

    Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

    In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

    One Exercise, multiple benefits

    There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

    By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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    When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

    Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

    In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

    What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

    What will happen when you start doing planks every day

      1. You’ll improve core definition and performance: 

      Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

      • Transverse abdominis: increased ability to lift heavier weights.
      • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
      • Oblique muscles: improved capacity for stable side-bending and waist-twisting
      • Glutes: a supported back and a strong, shapely booty.

      2. You’ll decrease your risk of injury in the back and spinal column

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        Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

        Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

        3. You’ll experience an increased boost to your overall metabolism

          Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

          4. You’ll significantly improve your posture

            Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

            A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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            A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

            On top of everything, someone with good posture looks better, healthier, and more confident.

            5. You’ll improve overall balance

              Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

              6. You’ll become more flexible than ever before

                Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                7. You’ll witness mental benefits

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                  Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                  How to hold a plank position

                  1. Get into pushup position on the floor.
                  2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                  3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                  4. Your head is relaxed and you should be looking at the floor.
                  5. Hold the position for as long as you can.
                  6. Remember to breathe. Inhale and exhale slowly and steadily.
                  7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                  Watch the video if you have any doubt!

                  Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                    How to improve your plank time gradually

                    1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                    2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                    3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                    Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                    Who Should Be Cautious Doing The Plank?

                    You need to be cautious doing Planking exercises if any of these risks apply to you:

                    • Prolapse
                    • After prolapse surgery
                    • Pelvic pain conditions
                    • Weak or poorly functioning pelvic floor muscles
                    • Previous childbirth
                    • Overweight

                    Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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