Meditation Basics
What is meditation, and is it as difficult as it looks? The answer to the second question is a definite “no”. The first question will take a little longer to answer, which will also help to explain why meditation is easier than it might look.
When you meditate, your body and mind are in a state of deliberate focus and relaxation. You will experience heightened awareness of both your external surroundings and your inner self.
There are many different ways to practice meditation. Fundamentally, however, the main beliefs are similar. The key to a successful meditation experience is to still your mind by flushing out negative thoughts and emotions through deep focus. Later, your thoughts will be less scattered and your actions more purposeful.
Think of it as housekeeping of the mind. Your negative thoughts and emotions (picture your reaction when faced with construction delays, being put on hold endlessly, and your brother’s upcoming trip to Europe) are what “pollute” your mind. Meditation “cleanses” the mind, allowing you to focus on the things that really matter.
Find a Sanctuary for Your Meditation
The practice of meditation will have optimal results in soothing surroundings. Pick a room in your home that makes you feel relaxed. If other people are in the house, find a place where you can lock the door and shut out distractions. Turn off the phone, and shut down any noisy appliances such as the washing machine.
Once meditating is part of your routine, you’ll likely want some extras to enhance the experience. Calming meditation tapes, some aromatic candles and a meditation chair or pillow will help to set the stage.
Assume the Position
You’re sure to have seen the usual pictures of people meditating in unlikely positions with perfect posture. Rest assured that there’s no need to contort your body to experience meditation. The idea is to be comfortable so that you can focus on meditating, not your stretched muscles. You can sit, stand, lie down, or even walk around. The choice is yours.
Keep in mind, however, that your back needs to be straight if you’re standing or sitting. If you slump, you’ll be too relaxed and run the risk of falling asleep. And for maximum comfort, wear something loose and comfy so that you’re not focused on your pants cutting into your middle. You have much more important things to focus on.
Focus is Key
Many people who meditate include a mantra as part of their practice. A mantra is a word or sound that is repeated over and over, and your focus should be on nothing but that sound. Choose a word or phrase that has significance to you, or just a sound that feels good. Although not a essential part of meditation, it does help you to concentrate on your breathing and can lead you to a higher state of awareness.
Focus is fundamental to your meditation experience. Think of an object in your mind or find one in your line of vision, and concentrate on it to the exclusion of everything else. The same applies to a specific thought as well as to your mantra.
For a simple routine to get you started, start by settling yourself in your chosen sanctuary. Close your eyes, and envision each part of your body, from the top down or bottom up, it doesn’t matter. Silently name each part as you think of it, and give it your full attention. You’ll immediately notice if there’s tension or discomfort in that particular location. In your mind, visualize the tension leaving that body part. You’ll be amazed at the results.
