Students are asked to sit comfortably with their eyes closed. As students listen to the bell or the tone, they are asked to breathe quietly and listen intently, especially as the sound fades away. Many, if not all, of the techniques described in this article can be used by people of all ages, including children and seniors. This meditation offered by Dr. Kathi Kemper at the Ohio State University’s Center for Integrative Health and Wellness is a great place to start. A walking meditation involves very deliberate thinking and doing a series of actions that you usually do automatically. If you are outside, focus on something in your immediate environment.
Which brings me back to your question - meditation isn't listening to music or repeating a mantra or focusing on your breath. Meditation is cultivating awareness, and learning to observe your thoughts without getting caught up in it. There are many qualities that we can experience under the influence of music with no formal training. These include increased focus, empathy, lowered stress levels, pain relief, and prosocial tendencies. These are all also well-documented effects and goals within the various Buddhist meditation systems too.
If you find yourself ‘thinking too much’, don’t beat yourself up over it; this is natural for those beginning meditation practice. Instead, congratulate yourself on noticing the internal dialogue, and redirecting your attention to the present moment. It brings us closer to being able to understand life and our place in it, and helps us transcend the ego by connecting with those around us in a more positive, holistic, and healthy way. Meditation is also a way of experiencing our emotions more fully.
For example, a study of African-American men with chronic kidney disease found that mindfulness meditation could lower blood pressure. A form of mindfulness is involved in most kinds yoga music of meditation. Breath awareness encourages practitioners to be aware of their breathing, while progressive relaxation draws attention to areas of tension in the body. Progressive relaxation can help to promote generalized feelings of calmness and relaxation. Because it slowly and steadily relaxes the body, some people use this form of meditation to help them sleep. Not only is it uncomfortable to sleep with earphones, but there are other harmful effects of listening to music while sleeping as well.
In walking meditation, you walk silently and contemplatively. Walking is very calming for the mind, body, and spirit . If you find yourself stressed, one of the best things you can do is to get outside and move and take a break. Taking a short walk, or even a long walk is simple to do, and it can help ease away stress and anxiety. The Mindfulness app on your Apple Watch encourages you to set aside a few minutes a day to focus, center, and connect as you breathe.
The theory is that binaural beats can help create the frequency needed for your brain to create the same waves commonly experienced during a meditation practice. The use of binaural beats in this way is sometimes called brainwave entrainment technology. Often, music used for meditation has a slow tempo, which can reduce heart rate, and also lower anxiety and stress levels. Guided meditation involves music with a narrator or speaker that directs your energy flow and focus, or offers positive affirmations. You can start with a simple meditation like a deep breathing practice and work your way up to more complex meditations, like guided imagery. There are no known side effects to listening to binaural beats, but you’ll want to make sure that the sound level coming through your headphones isn’t set too high.