What is meditation and how exactly do I meditate?

Posted by greg bryant on

By Greg.Digital “Mr.Meditate & Motivate” 

Peace to the tribe, welcome to the Holistic Hallway. 


“The truth is we all meditate throughout the day. The only difference is some of us are aware of what we’re doing and are able to control it. Throughout this read, you’ll connect more with meditation and become aware of those moments.”


What is meditation? 

Merriam-Webster definition of meditation:  


the act or process of spending time in quiet thought: the act or process of meditating

formal: an expression of a person's thoughts on something



What do I need for meditation? 

Meditation can be done in the comfort of your bed, on the floor, sitting on a nice cushion. It’s completely up to you. Just make sure you’re in a comfortable quiet space. We would recommend using your cell phone timer to keep track of how long you’re meditating. For beginners try to start with 7 mins, more advanced individuals can up their time as they see fit.

How do you meditate?

First and foremost, get comfortable. If you’re not comfortable you won’t be able to focus on your breathing. Set your timer. Focus on your breathing, inhale deeply hold your breath for 5-10 seconds, and exhale. As you focus on your breathing don’t think (this is the hard part). Our minds will wander off but that’s completely normal just focus on your breathing. 

How often should I meditate? 

Try to keep yourself on a daily schedule. As I said, I meditate daily. I’ve made it apart of my morning routine. Most of us wake up and pick up our phones before giving ourselves any self-care time. You can meditate when you wake up in the morning, before you leave the house, in the middle of the day as a mid-day mental stretch or before bed. Ultimately the choice is yours.

What are the benefits of meditation? 

Here are 12 Science-Based Benefits of Meditation that I included because I personally can attest to all of these benefits, within my circle of family and friends who meditate as well as myself.

  1. Reduces stress 
  2. Controls anxiety
  3. Promotes emotional health 
  4. Enhances self-awareness
  5. Lengthens attention span
  6. May Reduce Age-Related Memory Loss
  7. Can generate kindness
  8. May help fight addictions
  9. Improves sleep
  10. Helps control pain
  11. Can decrease blood pressure 
  12. You can meditate anywhere 

Meditating daily has helped me shift from being in a rush to taking my time. I made a pledge to myself that I’ll meditate every day. I owe it to myself, so do you! ”


How many different forms of meditation are there? 

There are 7 forms of meditation you can research and determine which one is best for you.

  • Mindfulness Meditation  
Mindfulness meditation is the process of being fully present with your thoughts. Being mindful means being aware of where we are and what we’re doing, and not being overly reactive to what’s going on around us.

  • Transcendental Meditation 
Transcendental meditation is a simple technique in which a personally assigned mantra, such as a word, sound, or small phrase, is repeated in a specific way. It’s practiced 20 minutes twice each day while sitting comfortably with the eyes closed.

  • Guided Meditation 
Guided meditation, which is sometimes also called guided imagery or visualization, is a method of meditation in which you form mental pictures or situations that you find relaxing.

  • Vipassana Meditation (Sayagyi U Ba Khin Tradition) 
The goal of vipassana meditation is self-transformation through self-observation. This is accomplished through disciplined attention to physical sensations in the body, to establish a deep connection between the mind and body. The continuous interconnectedness results in a balanced mind full of love and compassion, teachers of the practice claim.

  • Loving Kindness Meditation (Metta Meditation)  
Metta meditation, also called Loving-Kindness Meditation, is the practice of directing well-wishes toward others. Those who practice recite specific words and phrases meant to evoke warm-hearted feelings. This is also commonly found in mindfulness and vipassana meditation.

  • Chakra Meditation 
Chakra meditation is made up of relaxation techniques focused on bringing balance and well-being to the chakras. Some of these techniques include visually picturing each chakra in the body and its corresponding color. Some people may choose to light incense or use crystals, color-coded for each chakra to help them concentrate during the meditation. 

  • Yoga Meditation 
The practice of yoga dates back to ancient India. There are a wide variety of classes and styles of yoga, but they all involve performing a series of postures and controlled breathing exercises meant to promote flexibility and calm the mind.

    Key takeaways 

    • Anyone can meditate
    • It can be done anywhere as long as its a quiet place
    • It reduces stress
    • It can increase memory
    • There are many forms of meditation 
    • There’s no time limit on it
    • It can be done as a group

    Upcoming Holistic Hallway topics 

    • Deep dives into new courses that are offered 
    • Meditation tips and techniques 
    • Motivation tips and ways to shift your thinking
    • Healthy eating and ways to adopt better eating habits
    • Spiritual knowledge and elements to add if you’re looking to begin your spiritual journey 
    • And much more…



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