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On Saturday, December 21st, the world will celebrate the first-ever World Meditation Day, with India spearheading the inaugural event at UN Headquarters. Guru Sri Sri Ravi Shankar will be the keynote speaker for the event. It is estimated that between 200 and 500 million people practice meditation worldwide. World Meditation Day is an effort to bring balance to the mental, physical, and spiritual well-being of the global populace. The date, 21st December, aligns with the Winter Solstice, which marks the start of Uttarayana, a time for inner reflection, and falls six months after International Yoga Day on 21st June.

Meditation is a powerful tool for nurturing mental health, staying centred, and thriving in today's fast-paced world. In Sanskrit, meditation is called ‘dhyana’, which is derived from the Sanskrit word 'Dhi', meaning to contemplate, reflect, think or be occupied. According to Maharishi Patanjali, an incessant flow of attention on a concentrated object is called dhyana. In the words of Swami Vivekananda, ‘the highest meditation is to think of nothing. If you can remain one moment without thought, great power will come.’ Chess world champion Gukesh Dommaraju has also revealed that meditation has helped him maintain optimum mental conditioning during his intense battles.

Meditation is easy to do but needs practice to perfect. Here are the different steps on how to meditate:

• Find a quiet space - choose a calm environment where you won't be disturbed 
• Sit comfortably - sit with a straight spine and relax your shoulders 
• Set a time limit - decide on a duration for your meditation session
• Focus on your breath - close your eyes and pay attention to your breath
• Cultivate awareness - notice thought and sensation without judgement, returning your focus to your breath 
• Use a mantra or point of focus - employ a mantra or a focus object if it helps 
• Embrace stillness and silence - allow yourself to be present in the moment without striving 
• End mindfully - transition back to your surroundings with awareness 
• Be patient and persistent - understand that meditation takes time and practice 
• Stay consistent - aim for regular meditation sessions, even for short durations 

 

Meditation is a scientifically validated practice that positively impacts both the brain and the body. The following are the benefits meditation brings to a person’s physical and mental nature:

• Neuroplasticity - rewrites your brain to enhance memory and problem-solving skills
• Chemical balance - boosts dopamine and serotonin levels to reduce stress
• Emotional health - releases emotional burdens, cultivates gratitude, and promotes overall well-being.

This manifests in day-to-day life as:

• Reduced stress and anxiety
• Improved focus and clarity
• Improved emotional health
• Attainment of inner peace

Meditation is a simple habit with a life-changing impact. Just a few moments of meditation each day can help you improve your life manifold. Your mind and body deserve it, take a breath and join the celebration of 1st World Meditation Day on 21st December!

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