How to Meditate - Meditation 101
Why practice meditation?
There is increasing evidence about how meditation (& mindfulness) – in all its various forms – can be good for our physical and mental health. It’s reported to reduce anxiety and stress, help lift depression, balance moods, improve eating habits, support weight loss, help cope with grief, assist with managing chronic pain and can even improve immune function.
There are many different forms of meditation – using a mantra for example, guided meditations, and even yoga and tai chi are classed as forms of meditative practice. Although initially seen as a ‘Buddhist based’ practice, meditation is now gaining greater popularity and is losing its association with Buddhism, taking on a more mainstream approach.
Challenges with meditation
However, meditation can be intensely frustrating, hard to grasp and difficult to understand. People who have tried to meditate will experience a busyness in their mind they have probably not experienced before. This often leads them to believe they ‘can’t meditate’. What is happening in fact, is a realisation of ‘what is’. Your mind hasn’t just started to become crazy – it is like that all the time.
In essence, the concept behind meditation is bringing of the mind back to the present moment. Meditation is not clearing the mind or ‘thinking of nothing’ (although these things might happen). It is about paying absolute attention to the present moment, returning to the present moment when the mind wanders and here is the essential part:
It’s the number of times you bring the mind back to the present moment that counts.
You will get caught up in the busy thoughts - again and again, but each time you notice, you gently bring the mind back, to this. moment. now. Eventually, the mind will quieten a little – and you find just a little bit of space in the craziness.
How does meditation help?
It’s not very often in life we stop and pay attention to the now. We especially don’t tend to stop and pay attention to any physical or emotional discomfort we might be feeling. We tend to avoid, distract and want to hide from discomfort. However, by being in the present moment, meditation can help us sit with ‘what is’, without making judgments or attempting to change an outcome. When we accept what is, we are in a much more powerful position to work with - rather than against whatever might be going on for for us.
Meditation raises awareness
This awareness can highlight the ever-changing state of your mind and body. You become aware that nothing is constant or static. Pain changes. Thoughts and feelings come and go. By observing these thoughts/feelings/emotions and sensations we can learn to cultivate an attitude of acceptance – we are constantly changing. In times of difficulty, the greatest thing you can do is learn to accept, without judgement, without trying or wanting to change, yet knowing that eventually 'this too shall pass'.
Meditation gives us space
Meditation can also - give us some space - between a reaction and an action. In the words of Victor Frankl:
Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.
Research has also shown that noticing and then labelling our thoughts, emotions and feelings - helps to decrease the intensity of them in the amygdala - a primary part of the brain that reacts to emotions such as fear and anger.
Mindfulness
One popular style that is mainstream is ‘mindfulness meditation’. Mindfulness has been described as the practice of “bringing one’s complete attention to the present experience on a moment-to-moment basis”.
You can be mindful in any activity; breathing, walking, eating, working – being present, and becoming a non-judgmental observer.
Meditation is about being still. About being quiet. About noticing what arises. And about letting go. And about observing the moment…. And this moment…. And this moment….
HOW TO MEDITATE (Breathing meditation)
You may wish to set a timer for 5-10 minutes (or more)
Simply sit in a comfortable position, preferably in a quiet place where you are unlikely to be disturbed.
You may keep your eyes open or close them.
Bring your attention to your breath. Choose one spot where you notice your breathing. This focus can be on your nose, on your chest rising and falling or your abdomen rising and falling
Pay as much attention as you can to your breath. Notice each breath as it comes in and out.
Every time you notice your mind has wandered, simply let go and bring your mind back to your breath.
An Example
A breathing meditation might look like this:
‘Breath in…. breath out… pause… breath in… I feel a little hungry. Must remember to buy some bread. Whoops I’m supposed to be meditating … breath in.. breath out… oh my leg is a little sore, I wonder if I should move it? Am I supposed to move it? Should I move it away from me? Why is my leg sore? …Oh…. breath in, breath out, breath in, breath out, breath in, breath out…Oh I’m getting the hang of this! I’m going to be an expert meditator. Maybe I should set up a meditation space… oh… I’m supposed to be meditating… breath in, breath out….’
Remember: it is the ability to return to the breath again and again that is the essence of meditation. Quietly congratulate yourself every time you notice it has wandered - and continue. When you have finished - simply continue with your day.
Resources
For a helpful app - I highly recommend: Insight Timer. It has a simple timer with bells and ‘ambient noise’ and also a tonne of guided meditations if you prefer that you have someone talk you through.
If you are just starting out, I highly recommend guided meditations to begin with - and if at all possible, find a teacher to help answer your questions and provide reassurance along the way.
For more info and some ‘how to’ on meditation I highly recommend:
Headspace offers simple guided meditation and advice
Jack Kornfield’s “The Inner Art of Meditation” available on download has a simple set of instruction for a more intense meditation experience - and answers a lot of questions that you might have
Pema Chodron is highly gifted and very gentle teacher in compassion and meditation
Lodro Rinzler has written a number of books about how to bring the concept of Buddhism into everyday life - light and entertaining reading
NB If you notice VERY challenging emotions or thoughts arising that lead to destructive thinking - this might not be the best time to start a meditation practice. See my post on: When Not to Meditate