In the 21st century, there are many references to the value of maintaining good mental health. In particular, following the traumatic experience of the Covid-19 pandemic, many people are suffering from severe anxiety and other mental health problems. For many, the solution to any kind of anxiety disorder is meditation.
More specifically, meditation is the practice of focusing one’s mind for a period, noticing but not engaging with thoughts. This can be done in silence or with the help of chanting. Meditation is done for several reasons, ranging from religious or spiritual purposes to a method for evoking relaxation.
This means that meditation didn’t help only the mental health of people but is basically a spiritual practice. To be in meditation is to be in tune with the greater spiritual self. Therefore, it is best if you approach meditation in a positive, spiritual way.
Meditation has its roots in the ancient traditions of Eastern countries. According to the earliest written accounts, it originated in the Hindu traditions of Vedantism in India from 1500 BC.
Sometimes, many people have in their minds that meditation is a difficult process. This is because most of the time we try to force ourselves to stick to a particular form of meditation that may not suit us.
In general, there are many different types of meditation that can help people reduce their stress. The most important thing to remember is to find the best type for yourself. Here are some techniques:
#1 Mindfulness
Mindfulness, often cultivated through meditation practices, is the cognitive ability to maintain heightened awareness of one’s thoughts and experiences in the present moment. Rooted in ancient traditions such as Hinduism and Buddhism, mindfulness draws upon various meditation methods including Zen, Vipassanā, and Tibetan techniques, all centered around the concept of sati or mindful awareness.
#2 Walking meditation
Walking meditation can be a perfect opportunity to release the anxiety of your life. By bringing all your attention in your steps, walking can be very meditative. The most important thing is that walking meditation can take place everywhere and anytime you want.
#3 Yoga
Yoga can be considered a form of meditation, but it’s not synonymous with meditation. While meditation typically involves practices aimed at cultivating mindfulness, focus, or inner peace, yoga encompasses a broader range of practices, including physical postures (asanas), breath control (pranayama), and meditation.
In yoga, meditation often plays a significant role, especially during certain styles such as Hatha or Kundalini yoga, where meditation practices are integrated with physical postures and breathing exercises. However, yoga itself is a multifaceted discipline that incorporates elements of meditation but also includes physical movement and breathwork as essential components.
#4 Candle meditation
Candle meditation is also known as trataka, or yogic gazing. In Sanskrit, a classical language of Southeast Asia, the word “trataka” means to look or to gaze. Experts and some research suggest that candle gazing meditation can help enhance cognitive function, mental health, and spiritual connectedness.
#5 Tai chi
Tai chi is a type of meditation, which concludes a series of gentle physical exercises. Tai chi is sometimes described as meditation in motion because it promotes serenity through gentle movements — connecting the mind and body.
#6 Flow meditation
Flow meditation is a combination of meditation, breathwork and mindfulness techniques that will reduce the levels of stress in your body. As a result, you can sleep better and be more productive.
#7 Visualization
This is a type of meditation that requires concentrating on a mental image or several images to help focus and center the mind and body. For many people, it can feel challenging but may be a successful way for some individuals to treat and cope with symptoms of depression.
#8 South bath meditation
This type includes bowls, gongs and other instruments that create sounds and help your mind to relax. Research shows sound baths can have positive effects on mental and physical health.
#9 Transcendental meditation
This practice involves sitting comfortably with one’s eyes closed for 20 minutes twice per day and engaging in effortless practice as instructed.
#10 Body scan
The body scan is a mindfulness meditation practice involving scanning your body for pain, tension, or anything out of the ordinary. It can help you feel more connected to your physical and emotional self. During your body scan meditation, try not to label or judge any of your sensations — just feel them, notice them and name them.
How meditation can help people onboard
According to the data from Seafarers’ Happiness Index 2023Q2, there was a significant drop in overall happiness to 6.77/10, down from 7.1/10.
Nonetheless, the shipping industry is making much progress in terms of its efforts toward people’s well-being.
There are many ways that can help seafarers to cope with stress. Meditation is a practice by which seafarers can take control of their emotions and have a better life onboard.
Finding time and place for meditation onboard should not be a problem for seafarers. Luckily, meditation requires no equipment. Furthermore, research of Journal of the American Medical Association, said that meditation may be 52% more effective that prescription drugs for depression, 44% for anxiety and 31% for pain.
During meditation, it’s physical that your mind will roam. You may notice other sensations in the body, things happening around you, or just get lost in thought, daydreaming about the past or present, possibly judging yourself or others. Take a big breath and go on!
Meditation is not about stopping thoughts, but recognizing that we are more than our thoughts and our feelings.
— Arianna Huffington
