Science has gradually begun to confirm the numerous benefits of meditation through MRI or EEG tests. The ancient practice of meditation has an extensive variety of neurological benefits.
Grand Master Akshar told HerZindagi that "it is now proven how just a few minutes of meditation done regularly can bring about transformation in habits, thought and behaviour patterns. It changes the grey matter volume, enhances memory retention, develops cognitive skills and reduces activity in the “me” centers of the brain. Among the various studies conducted in the last few years, research that was carried out by Yale University, found that mindfulness meditation decreased activity in the Default Mode Network (DMN), also popularly known as monkey mind. By incorporating meditation into your regular routine, you can enhance connectivity between brain regions, and increase focus and concentration."
Here are some simple meditation techniques suggested by him that can be highly effective to build concentration for better productivity, clarity and increased creativity.
Swaas Dhyan: Breath Meditation
Choose a quiet environment and sit in any comfortable posture. You can choose from seated postures such as sukhasana, vajrasana, ardha padmasana or padmasana. Place your palms in prapthi mudra facing up on your knees as you close your eyes. Straighten your back and start to observe the flow of your breath. If you inhale in six counts, you need to exhale in six counts.
Pay attention to your breath entering and then leaving your nostrils as you inhale and exhale. Stay detached as you witness your thoughts. Do not resist them initially and let them flow. Gradually shift your awareness to your breath until your complete focus is on your inhalation and exhalation and your mind becomes almost completely devoid of thoughts.
Brahmari Dhyan: Bee Breath Meditation
Choose a quiet environment and sit in any comfortable posture. You can choose from seated postures such as sukhasana, vajrasana, ardha padmasana or padmasana. First, you need to practice brahmari pranayam technique. This involves exhaling out slowly as you make a buzzing sound like that of a bee, i.e., “mmmmmmm….” Close your mouth as you exhale and feel the vibration of the sound disseminate throughout your body.
Disha/Direction: Face Towards East
This simple yet effective meditation technique can bring your mind to the present. This makes you more aware thus reducing stress so that you will experience calmness. Swaas dhyan, and brahmari dhyan build focus and clears your mind of unwanted thoughts.
Meditation In Asanas & Mudras
There are many asanas that align the body scientifically to enhance focus and concentration. These include bal bakasana, and bakasana. However, these postures are not recommended for beginners as they require a good amount of arm, shoulder and core strength.
You can slowly build your practice to perform meditation using these asanas. You can also hold mudras such as sidha mudra, gyan mudra and dhyan mudra to activate your brain and boost your memory, focus and concentration. These mudras can be held in any posture and practiced at length.
The fundamental objective of meditation is to build a strong focus and enhance attention. This is why meditation techniques such as Tratak are done using an object, an image, a flame, sun, moon etc. It is therefore no surprise that meditation should help people’s cognitive skills and form new neural pathways to enable transformation.
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