{"id":3370,"date":"2022-04-21T14:11:58","date_gmt":"2022-04-21T14:11:58","guid":{"rendered":"https:\/\/new.mindletic.com\/?p=3370"},"modified":"2025-04-22T15:18:16","modified_gmt":"2025-04-22T15:18:16","slug":"meditation-and-its-methods","status":"publish","type":"post","link":"https:\/\/www.mindletic.com\/lt\/meditation-and-its-methods\/","title":{"rendered":"Meditation and its methods"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"3370\" class=\"elementor elementor-3370\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5833f21 elementor-section-boxed elementor-section-height-default elementor-section-height-default wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no\" data-id=\"5833f21\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column 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elementor-element elementor-element-1494725 elementor-section-boxed elementor-section-height-default elementor-section-height-default wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no\" data-id=\"1494725\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3dcfca8\" data-id=\"3dcfca8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-99a9df7 elementor-widget elementor-widget-heading\" data-id=\"99a9df7\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Meditation and its methods<\/h1>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0940720 elementor-section-boxed elementor-section-height-default elementor-section-height-default wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no\" data-id=\"0940720\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ccd670a\" data-id=\"ccd670a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0fb2e81 elementor-widget elementor-widget-image\" data-id=\"0fb2e81\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"2560\" height=\"1707\" src=\"https:\/\/www.mindletic.com\/wp-content\/uploads\/2023\/04\/Mindletic-blog-hand-meditation-scaled.jpg\" class=\"attachment-full size-full wp-image-3371\" alt=\"Hand image in meditation pose with nature background. Mindletic Blog\" srcset=\"https:\/\/www.mindletic.com\/wp-content\/uploads\/2023\/04\/Mindletic-blog-hand-meditation-scaled.jpg 2560w, https:\/\/www.mindletic.com\/wp-content\/uploads\/2023\/04\/Mindletic-blog-hand-meditation-300x200.jpg 300w, https:\/\/www.mindletic.com\/wp-content\/uploads\/2023\/04\/Mindletic-blog-hand-meditation-1024x683.jpg 1024w, https:\/\/www.mindletic.com\/wp-content\/uploads\/2023\/04\/Mindletic-blog-hand-meditation-768x512.jpg 768w, https:\/\/www.mindletic.com\/wp-content\/uploads\/2023\/04\/Mindletic-blog-hand-meditation-1536x1024.jpg 1536w, https:\/\/www.mindletic.com\/wp-content\/uploads\/2023\/04\/Mindletic-blog-hand-meditation-2048x1365.jpg 2048w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d4bfb74 elementor-section-boxed elementor-section-height-default elementor-section-height-default wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no\" data-id=\"d4bfb74\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7c4f2f4\" data-id=\"7c4f2f4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1df8d60 elementor-widget elementor-widget-text-editor\" data-id=\"1df8d60\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<div class=\"layout-element layout-element--layout layout-element transition transition--undefined\"><div id=\"z-hh1N\" class=\"text-box layout-element__component layout-element__component--GridTextBox\" data-qa=\"gridtextbox:z-hh1n\"><p class=\"body-large\"><strong>Meditation has become one of the most popular ways to reduce stress and relax. It is a continuous process aiming to focus the mind and direct the thoughts. By practicing meditation, you can learn to calm the body and mind, and physical and emotional stress will gradually decrease. It will help you feel better, recover and face everyday challenges more calmly. Research shows that after just a few weeks, regular meditation can provide even more benefits, such as enhanced immunity, a more positive attitude and mood, reduced anxiety, slower heart rate and breathing, increased creativity, and better sleep.<\/strong><\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3b14410 elementor-widget elementor-widget-heading\" data-id=\"3b14410\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What is meditation?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e6a8fd5 elementor-widget elementor-widget-text-editor\" data-id=\"e6a8fd5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"body-large\">A common feature that unites many different meditation techniques is the non-judgemental acceptance and release of thoughts as soon as they appear. You may find it helpful to focus on a single sound (for example, &#8220;ooommm&#8221;), your breathing, or counting. Quiet and private space during meditation can help to focus. A meditation session usually takes between 5 and 20 minutes, uninterrupted by any distractions. For beginners, it is important to meditate regularly. In this way, meditation will naturally become a daily habit that you will continue for a long time.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cf2394d elementor-widget elementor-widget-heading\" data-id=\"cf2394d\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">How to motivate yourself to meditate?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-351c780 elementor-widget elementor-widget-text-editor\" data-id=\"351c780\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"body-large\">Have you heard of the 21-day rule? For a new activity to become a habit, you must practice it without a break for 21 days.<\/p><p class=\"body-large\">\ud83d\udca1 Print out a monthly calendar and check off the box daily. Tracking and seeing the results can boost your motivation.<\/p><p class=\"body-large\">\ud83d\udca1 Try to meditate in the morning, usually, willpower is at its highest at that time, and you will be able to feel the effect throughout the day.<\/p><p class=\"body-large\">\ud83d\udca1 While forming the habit, don&#8217;t forget to reward yourself.<\/p><p class=\"body-large\">\ud83d\udca1 After meditation, make your favorite tea, dance, smile, or listen to your favorite song.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-db52c87 elementor-widget elementor-widget-heading\" data-id=\"db52c87\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Ways to start meditation<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-214973f elementor-widget elementor-widget-text-editor\" data-id=\"214973f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"body-large\">Relax your body and sit comfortably. Start with a 5-minute meditation and focus on your breathing. If you notice your thoughts drifting, try to bring them back to your breath. A tip: count your breaths. Inhale and mentally count &#8220;one&#8221;, exhale &#8211; &#8220;two&#8221;. As soon as you feel that your meditative state is interrupted by extraneous thoughts, start counting again from the beginning. Remember that there is no wrong way to meditate &#8211; any meditation is better than none.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-85f930d elementor-widget elementor-widget-heading\" data-id=\"85f930d\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">#1 \/\/ Empowering meditation<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ad329a6 elementor-widget elementor-widget-text-editor\" data-id=\"ad329a6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"body-large\">It&#8217;s an uplifting and energizing combination of relaxation and living in the present moment.<\/p><ul><li><p class=\"body-large\">Stand up. The back should be straight, the chest should be open, and the shoulders &#8211; slightly pushed back. The position when you stretch and stand up with dignity can give a surge of vital power itself;<\/p><\/li><li><p class=\"body-large\">Take three deep breaths and exhale. Feel the air going in and out of your body;<\/p><\/li><li><p class=\"body-large\">Place one hand on your chest and the other on your stomach. Feel that you are inhaling into your stomach. Try to keep the hand on your chest almost motionless;<\/p><\/li><li><p class=\"body-large\">Exhale slowly through your mouth. Focus on all the physical senses;<\/p><\/li><li><p class=\"body-large\">Imagine that you are inhaling energy or light with the air you inhale;<\/p><\/li><li><p class=\"body-large\">Keep a light smile on your face throughout the empowering meditation;<\/p><\/li><li><p class=\"body-large\">As soon as any extraneous thoughts appear, refocus your attention on the meditation again.<\/p><\/li><li><p class=\"body-large\">Finish the meditation after 5 &#8211; 10 minutes. Then slowly open your eyes.<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7d95cd9 elementor-widget elementor-widget-heading\" data-id=\"7d95cd9\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">#2 \/\/ Gratitude and body awareness meditation<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d53e15f elementor-widget elementor-widget-text-editor\" data-id=\"d53e15f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"body-large\">The foundation of this meditation is being aware of your body.<\/p><ul><li><p class=\"body-large\">Lie on your back in a quiet, warm place where you are comfortable;<\/p><\/li><li><p class=\"body-large\">Feel your breath. As you breathe, tune into each of your physical sensations;<\/p><\/li><li><p class=\"body-large\">Consecutively focus on all the sensations in your body, starting from the head;<\/p><\/li><li><p class=\"body-large\">Feel any tension in every part of your body. Imagine the inhaled air moving in and out of the tense area, relieving the tension. If the tension does not dissipate fully &#8211; &#8220;travel&#8221; to another body part;<\/p><\/li><li><p class=\"body-large\">Focus on the things you are grateful for. What is good in your life? Take a few minutes to reflect;<\/p><\/li><li><p class=\"body-large\">Complete the meditation by inhaling and exhaling deeply three times. Stand up slowly. If you want, work out or stretch before tackling the rest of the day.<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dc1846c elementor-widget elementor-widget-heading\" data-id=\"dc1846c\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">#3 \/\/ Grounding exercise\n<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5bf810a elementor-widget elementor-widget-text-editor\" data-id=\"5bf810a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"body-large\">This short meditation is a simple way to bring ourselves back to the present moment.<\/p><p class=\"body-large\">You can practice this meditation anywhere you can sit down and take 3-5 minutes to yourself. Sit comfortably but preferably so that the spine is straight and the soles of both feet rest firmly on the ground. Ask yourself the following questions in your mind and answer them:<\/p><p class=\"body-large\">\ud83c\udf31<em> What do I see?<\/em><\/p><p class=\"body-large\">\ud83c\udf31 <em>What am I hearing?<\/em><\/p><p class=\"body-large\">\ud83c\udf31 <em>What sensations do I feel in my body?<\/em><\/p><p class=\"body-large\">\ud83c\udf31 <em>What am I thinking?<\/em><\/p><p class=\"body-large\">Then start again from the beginning. Spend 3-5 minutes on it. Don&#8217;t be surprised if you feel uncomfortable or anxious or if the exercise seems strange the first time. The most important thing is to continue this exercise for some time because then you will be able to experience its benefits.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e7a91a2 elementor-widget elementor-widget-text-editor\" data-id=\"e7a91a2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"body-large\">Try other stress management and relaxation techniques: <u><a href=\"https:\/\/www.mindletic.com\/lt\/meditation-and-its-methods\/\" target=\"_blank\" rel=\"noopener\">Visualization method<\/a><\/u> ar <u><a href=\"https:\/\/www.mindletic.com\/lt\/drawing-therapy-techniques-to-relieve-stress-and-foster-self-care\/\" target=\"_blank\" rel=\"noopener\">Drawing therapy<\/a><\/u>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-af589d0 elementor-widget elementor-widget-spacer\" data-id=\"af589d0\" data-element_type=\"widget\" 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transition--undefined\"><div id=\"zRIFth\" class=\"text-box layout-element__component layout-element__component--GridTextBox\" data-qa=\"gridtextbox:zrifth\"><section id=\"zhbDqc\" class=\"block block--grid\" data-v-69cb7225=\"\"><div class=\"block-layout block-layout--layout\" data-v-69cb7225=\"\"><div class=\"layout-element layout-element--layout layout-element transition transition--undefined\"><div id=\"zUIHW7\" class=\"text-box layout-element__component layout-element__component--GridTextBox\" data-qa=\"gridtextbox:zuihw7\"><p class=\"body-large\"><em>Want to learn more about stress management and mental well-being? <u><a href=\"https:\/\/www.mindletic.com\/lt\/book-a-demo\/\" target=\"\">Reach out to our team<\/a><\/u> and get a free consultation now.<\/em><\/p><\/div><\/div><\/div><\/section><section id=\"zF4LL1\" class=\"block block--grid\" data-v-69cb7225=\"\"><\/section><\/div><\/div><\/div><\/section><section id=\"zNuJ-L\" class=\"block block--grid\" 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elementor-element elementor-element-a6a32f4 elementor-section-boxed elementor-section-height-default elementor-section-height-default wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no\" data-id=\"a6a32f4\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f471022\" data-id=\"f471022\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-264509c elementor-widget elementor-widget-copyright\" data-id=\"264509c\" data-element_type=\"widget\" data-settings=\"{&quot;align&quot;:&quot;center&quot;}\" data-widget_type=\"copyright.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"hfe-copyright-wrapper\">\n\t\t\t\t\t\t\t<span>Copyright \u00a9 2026 Mindletic | All rights reserved<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Meditation and its methods Meditation has become one of the most popular ways to reduce stress and relax. It is a continuous process aiming to focus the mind and direct the thoughts. By practicing meditation, you can learn to calm the body and mind, and physical and emotional stress will gradually decrease. It will help you feel better, recover and face everyday challenges more calmly. Research shows that after just a few weeks, regular meditation can provide even more benefits, such as enhanced immunity, a more positive attitude and mood, reduced anxiety, slower heart rate and breathing, increased creativity, and better sleep. What is meditation? A common feature that unites many different meditation techniques is the non-judgemental acceptance and release of thoughts as soon as they appear. You may find it helpful to focus on a single sound (for example, &#8220;ooommm&#8221;), your breathing, or counting. Quiet and private space during meditation can help to focus. A meditation session usually takes between 5 and 20 minutes, uninterrupted by any distractions. For beginners, it is important to meditate regularly. In this way, meditation will naturally become a daily habit that you will continue for a long time. How to motivate yourself to meditate? Have you heard of the 21-day rule? For a new activity to become a habit, you must practice it without a break for 21 days. \ud83d\udca1 Print out a monthly calendar and check off the box daily. Tracking and seeing the results can boost your motivation. \ud83d\udca1 Try to meditate in the morning, usually, willpower is at its highest at that time, and you will be able to feel the effect throughout the day. \ud83d\udca1 While forming the habit, don&#8217;t forget to reward yourself. \ud83d\udca1 After meditation, make your favorite tea, dance, smile, or listen to your favorite song. Ways to start meditation Relax your body and sit comfortably. Start with a 5-minute meditation and focus on your breathing. If you notice your thoughts drifting, try to bring them back to your breath. A tip: count your breaths. Inhale and mentally count &#8220;one&#8221;, exhale &#8211; &#8220;two&#8221;. As soon as you feel that your meditative state is interrupted by extraneous thoughts, start counting again from the beginning. Remember that there is no wrong way to meditate &#8211; any meditation is better than none. #1 \/\/ Empowering meditation It&#8217;s an uplifting and energizing combination of relaxation and living in the present moment. Stand up. The back should be straight, the chest should be open, and the shoulders &#8211; slightly pushed back. The position when you stretch and stand up with dignity can give a surge of vital power itself; Take three deep breaths and exhale. Feel the air going in and out of your body; Place one hand on your chest and the other on your stomach. Feel that you are inhaling into your stomach. Try to keep the hand on your chest almost motionless; Exhale slowly through your mouth. Focus on all the physical senses; Imagine that you are inhaling energy or light with the air you inhale; Keep a light smile on your face throughout the empowering meditation; As soon as any extraneous thoughts appear, refocus your attention on the meditation again. Finish the meditation after 5 &#8211; 10 minutes. Then slowly open your eyes. #2 \/\/ Gratitude and body awareness meditation The foundation of this meditation is being aware of your body. Lie on your back in a quiet, warm place where you are comfortable; Feel your breath. As you breathe, tune into each of your physical sensations; Consecutively focus on all the sensations in your body, starting from the head; Feel any tension in every part of your body. Imagine the inhaled air moving in and out of the tense area, relieving the tension. If the tension does not dissipate fully &#8211; &#8220;travel&#8221; to another body part; Focus on the things you are grateful for. What is good in your life? Take a few minutes to reflect; Complete the meditation by inhaling and exhaling deeply three times. Stand up slowly. If you want, work out or stretch before tackling the rest of the day. #3 \/\/ Grounding exercise This short meditation is a simple way to bring ourselves back to the present moment. You can practice this meditation anywhere you can sit down and take 3-5 minutes to yourself. Sit comfortably but preferably so that the spine is straight and the soles of both feet rest firmly on the ground. Ask yourself the following questions in your mind and answer them: \ud83c\udf31 What do I see? \ud83c\udf31 What am I hearing? \ud83c\udf31 What sensations do I feel in my body? \ud83c\udf31 What am I thinking? Then start again from the beginning. Spend 3-5 minutes on it. Don&#8217;t be surprised if you feel uncomfortable or anxious or if the exercise seems strange the first time. The most important thing is to continue this exercise for some time because then you will be able to experience its benefits. Try other stress management and relaxation techniques: Visualization method or Drawing therapy. Want to learn more about stress management and mental well-being? Reach out to our team and get a free consultation now. Contact us Copyright \u00a9 | All rights reserved<\/p>","protected":false},"author":15,"featured_media":3371,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-3370","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Meditation and its methods - Mindletic Blog<\/title>\n<meta name=\"description\" content=\"Meditation is one of the most popular ways to reduce stress and relax. 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