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Meditation
There are five popular types of meditation practice I would recommend. Pick the one that resonates the most with you.Method #1 – Mindfulness
In mindfulness meditation, you pay attention to your thoughts as they pass through your mind. You don’t judge the thoughts or become involved with them. You simply observe and take note of any patterns. This practice combines concentration with awareness. You may find it helpful to focus on an object or your breath while you observe any bodily sensations, thoughts, or feelings.
Method #2 – Focused
Focused meditation involves concentration using any of the five senses. For example, you can focus on something internal, like your breath, or you can bring in external influences to help focus your attention. This practice may be simple in theory, but it can be difficult for beginners to hold their focus for longer than a few minutes at first.
If your mind does wander, it’s important to come back to the practice and refocus. As the name suggests, this practice is ideal for anyone who requires additional focus in their life.
Method #3 – Mantra
This type of meditation uses a repetitive sound to clear the mind. It can be a word, phrase, or sound, such as the popular “Om.” It doesn’t matter if your mantra is spoken loudly or quietly. After chanting the mantra for some time, you’ll be more alert and in tune with your environment. This allows you to experience deeper levels of awareness. Some people enjoy mantra meditation because they find it easier to focus on a word than on their breath. This is also a good practice for people who don’t like silence and enjoy repetition.
Method #4 – Progressive
Also known as body scan meditation, progressive relaxation is a practice aimed at reducing tension in the body and promoting relaxation. Oftentimes, this form of meditation involves slowly tightening and relaxing one muscle group at a time throughout the body. In some cases, it may also encourage you to imagine a gentle wave flowing through your body to help release any tension.
Method #5 – Visualization
Visualization meditation is a technique focused on enhancing feelings of relaxation, peace, and calmness by visualizing positive scenes or images. With this practice, it’s important to imagine the scene vividly and use all five senses to add as much detail as possible. Another form of visualization meditation involves imagining yourself succeeding at specific goals, which is intended to increase focus and motivation.
Brainwaves
Type #1 – Delta (0.1 to 4 Hz)
Delta waves are high amplitude brain waves with a frequency of 0.1-4 Hz. These brainwaves are associated with the deepest stages of sleep.
Function: Delta waves increase the production of two anti-aging hormones, DHEA and melatonin. They help promote deep compassion and empathy for others, improve social intelligence, and avoid conflict.
Type #2 – Theta (4-8 Hz)
These become predominant when we do any task that is automatic like driving, washing clothes, shampooing hair, folding clothes, etc. They are also present in daydreaming.
Function: Theta waves provide a positive mental state and encourage creativity. They improve your problem-solving skills and increase your memory. The waves improve your focus and keep you calm and balanced.
Type #3 – Alpha (8-12 Hz)
A person who has completed a task and sits down to rest is often in an alpha state. A person who takes time out to reflect or meditate is usually in an alpha state.
Type #4 – Beta (above 12 Hz)
When the brain is aroused and actively engaged in mental activities, it generates beta waves.
Function: Beta waves create awareness and improve concentration. They increase logical thinking and develop your conversational abilities.
Type #5 – Gamma (above 30 Hz)
Gamma waves are associated with intense focus.
Function: Gamma waves decrease anxiety and fear and increase positive emotions. They reduce depressive feelings and symptoms.
Meditation and Brainwaves
During meditation, the brain shows theta waves and alpha waves predominately. These waves are associated with a relaxed state of mind as compared to alpha waves, which are associated with an aroused state of mind. The goal of meditation seems to be to slow yourself down until you reach theta at which point you try to maintain it.
Meditation Benefits
How to stick to it
Habits
Meditate for 10 seconds on day 1 and SLOWLY increase the time as the days go by. If you instead tried to meditate for 10 minutes you might be able to do it for 1 day but by day 2 the willpower cost is too high and you won't be able to maintain consistency. If you stay consistent for 2 months it should become a habit. During that 2 months if you go 3 days without meditating then it is unlikely you will continue it.
Habitica
Habitica is a (free) app were you put in your list of habits and you come back everyday and get coins and xp for completing your habits. The idea here is that the coins and xp serve as a dopamine reward which will motivate you.
Forest
When you meditate a tree grows slowly in the background and if you end your session prematurely the tree dies. Every time you complete a meditation session another tree gets put in your forest.
Tagging chill users:
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