𑁍 Some archaeologists date meditation back to as early as 5,000 BCE
→ religious ties (Egypt, China, India…)
𑁍 Meditation’s global spread began along the Silk Road around about five or six centuries BCE, as the practice moved throughout Asia.
𑁍 In the 20th century it began to move beyond the realm of specific religions, especially in the West.
𑁍 Breathing techniques
The idea of meditation can be summed up as “sit still, focus on breath, reflect”.
𑁍 Common breathing techniques:
- Mindful breathing → deep breaths, pay attention to the process.
- Interval breathing → breathe in, hold your breath, breathe out keeping set intervals (4-6-8, for example).
- Direct your breath → “breathe with your lower ribcage”, “breathe with your lower abdomen”.
- Feel your breath → place one hand on your lower abdomen and the other on your chest, and feel the movement.
- What’s a “mantra”?
It’s Sanskrit for a word, syllable, phrase or sound believed to have religious or spiritual powers. We now use it as a phrase you repeat during meditation.
𑁍 What does a mantra look like?
A word or short phrase that you can repeat rhythmically during your meditation. When you focus on repeating the mantra, your mind is free from other thoughts.
𑁍 Ideas for mantras (non-religious):
- Set an intention for your mantra → think about how you’re feeling and what’s your reason for meditating.
- Choose a word or phrase that’s simple but meaningful.
- Examples: “I am calm”, “I feel grounded”, “I am present”.
Pick the correct answer
Are you excited to meditate with me?
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