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(Antonio Mulatu)

It is an instinctive response for human being to have a break on tiresome moments, stretching hands and arms to get rid of weak muscle energies, yawning, inhale and exhale deeply during mood swings. Further, by meditating he/she renews his/her mind and spirit by ascending to the transcendent world.

Since ancient time, people use meditation to control their mind and life and other means by which they find themselves using mind, body and spirit exercise. Moreover, people use meditation as a natural electric switch to switch on positive and switch off negative thoughts.  In one or another way there are meditation practices in every culture across the world.  Meanwhile, archeological evidences revealed that the use of meditation date back from 5000-3500 B.C in Hindus valley; there existed pictorial presentation on the wall of ancient caves depicting while people meditating. In addition, Indian manuscripts showed the techniques of meditation before 3000 years ago.  Thus, this is why meditation is believed to be an ancient practice that helps to control our own mind and consequently our own life and discover ourselves.

Does meditation has anything to do with religion? In fact, every religion activity encompasses meditation in its religious practices and rituals. Churches, Mosques and traditional religious attendees perform meditation while praying and worshiping their creator. When people think of meditation they usually associate it to Hindu and Buddha religion. Though, these religious denominations give higher emphasis to meditation during religious ritual and practices; in modern sense meditation has nothing to do with religion and one never expected to be adherent of Hinduism or Buddha to practice meditation. Having this in mind we shall discuss the importance of meditation as follows:-

Physical Benefits

  • Decreases physical tension.
  • Lower blood pressure.
  • Strengths the immune system.
  • It slows the aging process
  • Restore and recharge our energies.

Psychological benefits

  • Calmness
  • Ease pain & brings comfort.
  • It helps to be more tolerant and sensitive.
  • Wash away the worries.
  • It helps to control our anger.
  • It helps for personal growth.
  • It helps to be more self-confident in ourselves.

Benefits at work or study

  • Improves concentration.
  • Lower the likelihood of distraction.
  • It is easier to exercise control of ourselves and the situation under pressure.
  • It helps to be more creative.

Some simple tips to start Meditating

  • It is advisable to try to meditate every day, possibly at the same time to be able to create a new habit.
  • Do not drink coffee before you meditate.
  • Do not meditate after meals and choose a time of day when you are not full of energy.
  • Prepare the place where you want to meditate, open a window to change the air flow.
  • Choose a place not very bright, and wear comfortable clothes.
  • It is very important that you are not disturbed during your meditation so disconnect your phone and turn off or mute TV.

Deep breathing slows the heartbeat, relaxes the muscles, focuses the mind and is a great way to start meditation.

  • Take a deep breath
  • Hold your breath for a few seconds
  • Take a deep exhalation

During breathing, pay attention to the sensations you are feeling, imagine when you breathe in, the air flow that enters into your nose, then when you hold your breath imagine the air is distributed throughout your body and when you exhale imagine the air coming out of your mouth. Visualize and then focus on a specific point facilitates the control of your thoughts. It is important to understand that meditation is an active process. The art of focusing your attention on a single point is hard work, and you must be committed intentionally.

ይህን ጽሑፍ በአማርኛ ለማንበብ እዚህ ይጫኑ