“Meditation has been practiced since the dawn of humanity and its health benefits are well documented. This ancient practice calms the mind and body, relieves stress and promotes brain function. Recent research suggests that meditation should be part of the academic curriculum. “Students who meditate do better in school and are able to deal with academic stress more effectively. Studies have shown that meditation can increase IQ levels, improve mental function and improve academic performance,” says Raman Mittal, meditation enthusiast and co-founder Idanim.
He goes on to say, “Studies conducted on more than 1,800 students around the world have shown that meditation improves students’ mental health, academic and social skills. Adolescents who learned meditation in school reported being able to focus more on their work. They also felt more confident and had a more positive outlook on life. Meditation has been shown to promote greater self-identity and higher optimism”
He shared with HT Lifestyle a few meditation techniques that can help one achieve a flow state, think clearly, and stay focused.
1. Count breaths
It’s one of the best meditations to reduce anxiety and sleep better, and it’s great for beginners! It’s also one of the easiest ways to meditate, and you can do it anywhere. To do this, count your breaths at the end of each exhale until you get to 10. When you get to 10, start again. Although simple, you may still find this challenging as a beginner. But as you progress you will see how your mental concentration will improve, and it is also a great meditation technique to induce sleep.
2. Mindfulness Meditation
This meditation is effective for finding focus and releasing stress. Breathing mindfulness involves paying close attention to your breathing and observing your feelings, sensations, and thoughts without judging them. Several studies have shown how mindfulness is very helpful in improving your focus. This will help you become less impulsive with your reactions.
3. Loving Kindness or Metta Meditation
Metta meditation focuses on releasing anger and frustration, increasing compassion and positivity. It is also a great meditation for resolving personal conflicts. Contrary to popular belief that meditation is mostly sitting in silence and working on your breathing techniques, loving-kindness meditation is an active form in which you focus more on sending good thoughts and benevolence. Positive thoughts help improve the confidence and productivity that young minds need.
4. Mantra Meditation
This meditation helps to promote manifestation, gratitude and self-love. Mantra is a useful tool to reconnect and find inner peace. A mantra is a phrase that you repeat over and over. It is rooted in the yoga tradition, but you can also choose the mantra that suits your intention. You can start with a basic mantra of “Soham” or even “OM” to get into practice. These affirmations go a long way in boosting focus and unlocking tremendous psychological potential for better focus in students.
5. Body Scan Meditation
It helps with pain management, grounding and stress reduction. This form of meditation focuses on every physical sensation in your body that requires you to pay attention to every inch of your body. It allows you to be aware of yourself and how you feel in your body, which is related to your emotional state. Growing up under stress can be immensely detrimental to personality formation in the formative years. Thus, body scan meditation is one of the best techniques to overcome pain and stress, helping young people feel comfortable with themselves and sleep better for more focus.
“True meditation practices nurture our innate potential for happiness, contentment and awareness. Clear and progressive instruction is essential for successful practice. By creating space in your mind, meditation instills renewed confidence in yourself and a more balanced outlook on life. As you develop a more confident approach to your student life, pause and reflect from time to time. And if you find yourself struggling at first, always remember that (meditation) practice makes perfect,” concludes Raman Mittal.
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