How to Meditate Effectively to Improve your Mental Health

Meditation is the practice of training your mind to focus and manage your thoughts.


Hazra Khatoon

a year ago | 4 min read

Meditation is a centuries-old activity with a longstanding tradition and cultural past. It has been practiced in Eastern medicine and customs for thousands of years. Almost every major religion, including Christianity, Buddhism, Hinduism, and Judaism, includes meditation as part of its religious traditions.

Cultivating a practice of meditation is a wonderful method to improve your mental health. Many people nowadays practice meditation for stress management, improving focus and awareness, mood adjustment, and clarity of thoughts. It is also hassle-free, needing no specific equipment or qualifications. Let's have a look further to understand it deeply.

Why should you start meditation?

Meditation is the practice of training your mind to focus and manage your thoughts. Many people use it to develop positive habits and sentiments, such as self-discipline, healthy sleep patterns, and even enhanced pain tolerance.

Your memory, focus, and emotions ‌all depend on your mental health, which is determined by positive and negative experiences. You have a higher chance of improving your health if you focus on positive emotions from your experiences. 

According to News In Health, negative emotions can contribute to developing fear and worry, whereas a positive approach can enhance both your physical and mental health. You should meditate to maintain and improve your mental health.

Benefits Of Meditation

Meditation is important for living a healthy lifestyle. The popularity of meditation is growing because of its various health advantages, including physical, mental, and emotional ones. Some of them are the following:

#1. Reduces stress

Stress boosts your blood pressure and increases your heart rate and respiration in the short term. Headaches, anxiety, sadness, heart disease, and premature death are all symptoms of chronic stress. You can reduce the negative impact of stress on your health through meditation by directing your attention to produce a state of deep relaxation.

#2. Anxiety or depression

Meditation helps the mind to focus on the present moment, making it less likely to ponder on worrisome thoughts that cause depression. According to a 2014 article published in JAMA Internal Medicine, mindful meditation can help with anxiety and depression and should be included in a complete mental health care plan.

#3. Improved self esteem and self awareness

Mindfulness meditation enables you to reflect upon yourself and can assist you in discovering positive aspects of yourself. That will eventually help you in boosting your confidence. 

#4. Fight addiction

Meditation can direct brain receptors linked to drug and alcohol addiction and reduce cravings for these substances. According to a 2018 study published in Substance Abuse and Rehabilitation, mindfulness training can assist addictive persons and helps to avoid future relapses by generating a therapeutic impact that helps regulate how the brain senses pleasure.

#5. Control pain

According to a systematic study and meta-analysis published in 2017 on the effects of mindfulness meditation on chronic pain. Chronic pain has an impact on one's quality of life that is not limited to the pain; it can also lead to depressive symptoms and other mental health difficulties. Mindfulness meditation was discovered to be an effective way of reducing these issues—but not the pain itself.

#6. Better focus and concentration

Meditation helps you to strengthen and remodel your brain through the process of replacing old, ineffective habits with new, beneficial ones. Meditation is also being found to increase information processing and slow the effects of aging on the brain.

Now that you know what meditation is and how beneficial it is for your health, it's time to know how you can cultivate it effectively to get fruitful results.

Some points to remember to meditate effectively

When you first begin, it can be tempting to want to meditate for hours at a time. But it is much preferable to practice consistently with shorter sessions than to try to push yourself too hard at first.

If you want to start meditating, we have created a simple list for you to follow:

#1. Set a time limit and sit down

If you're a beginner, it would be better for you to perform meditation in a peaceful place with no distractions, including no television, radio, or telephone. To begin, set a timer for one or two minutes, but no more than five.

#2. Focusing attention

The most important and basic aspect of meditation is focusing your attention. The ability to focus your attention is what allows your mind to be free of the numerous disturbances that bring strain and concern. You can concentrate your attention on a single thing, a picture, or even your breath.

#3. Notice your body

You can sit on a chair or on the ground. Simply ensure that you are steady and in a position that you can maintain for a longer duration.

Focus your attention on different parts of your body while deeply breathing at the same time. Pay attention to your body's many responses, such as pain, tension, warmth, and relaxation.

#4. Feel your breath

In this technique, deep, slow-paced breathing uses the diaphragm muscle to widen your lungs.  The idea is to slowly breathe, taking in more oxygen, and avoiding using shoulder, neck, and upper chest muscles while breathing.

Concentrate solely on your breathing. Slowly and deeply inhale and exhale through your nose and focus on feeling and listening. Try to focus on one point, whether it is a thing, an idea or your body, just keep your attention and stick to it. 

#5. Read and reflect

Many people say that reading poems or spiritual texts and taking a few moments to ponder on their significance helps them.

You can also listen to music, read books, or any other activity that relaxes or inspires you. You might want to document your thoughts or talk about them with a friend or spiritual guide.

#6. Be kind to your wandering mind

Meditation requires time and effort to master. If you are a beginner, it is normal for your mind to wander during meditation. If your attention wanders don't pass judgment on yourself or stress about the ideas you're having.  When you're meditating to calm your mind, gently bring it back to the thing, emotion, or activity you're focused on.


Meditation is a simple, easy and no-cost way to improve your general well-being. You don't need any particular equipment or a unique area to do it. There is no one-size-fits-all method to meditation. Also, remember that meditation isn't about completing a work. It's about spending some time each day to check in with yourself, relax, and find peace, even if it's only for a few minutes.

Now, you are all set to start your own meditation session.


Created by

Hazra Khatoon

She can dive deep into one's heart through her words bringing them close to oneself.







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