What Everyone Should Know About Meditation

The benefits of meditation are numerous, and although the image of the perfectly serene person meditating silently is the most recognizable for many of us it's not the only way we can bring meditation into our lives.

So what is meditation?

The practice of meditation is very old and it is experienced in a variety of ways depending on the tradition a person is coming from. Listing all the different ways meditation can be done would make this a very long article so we'll just explore some basic concepts often involved in meditation. Meditation is the practice of calming our minds and focusing ourselves so we can look inward to our true nature or communicate with God if we are so inclined.

The first thing you should know about meditation is that anyone can do it. It's not something that's only available to the wealthy, college educated, or religious. Meditation is about healing and every single person can do it regardless of their place in life or religious affiliation. Of course meditation is a large part of some religious traditions, but a person doesn't have to be affiliated with one of those religions or any religion at all in order to start meditating.

You do not need a lot of special equipment to begin meditating. Many people, especially people new to meditation, prefer a calm quiet space to practice in. It is possible to meditate anywhere but you might wish to wait until you've been practicing awhile before you attempt that. Some people are able to devote a special room to their meditation practice, but for the majority of people that isn't a very realistic option. Fortunately all you need is quiet private spot such as a bedroom, office, or even the bathroom. I've even done a walking meditation on my way to check the mail and a short session during a morning shower.

Begin by setting aside five or ten minutes every day at a time that is right for you. It doesn't matter if you do it just after waking up in the morning, right after lunch when your children are napping, or right before bed at night. The important thing is that you meditate at a time that fits comfortably into your day. If you find yourself rushing through a session or not getting around to your scheduled meditation time it's probably best to schedule it for another part of the day. Wear clothing that is comfortable for you and that does not constrict or pinch and cause you to be distracted. If you've chosen to sit on the floor to meditate you may wish to place a firm pillow, cushion, or even a folded up blanket underneath you for comfort. There are a variety of places that sell meditation cushions, sometimes called a zafu in Buddhism, but it's not necessary to purchase one if you've got something on hand that you prefer. Settle into an alert but relaxed upright position and lay your hands loosely in your lap or on your legs. Keep your legs open and slight bent at the knees. The lotus position is a well known position for meditating but you do not have to use it. If sitting upright on the floor isn't easy for you it's fine to sit in a chair or even to lie down if you can keep yourself from falling asleep in that position. Experiment and find a few positions that are right for you.

You may wish to have some soft music playing or some white noise such as a fan on low. Silence is perfectly acceptable as well. Once you are comfortable try noticing your breath as you inhale and exhale. Notice the feeling of the air as it enters your nose and fills your lungs and as your abdomen rises. Experience the sensation of your breath leaving your mouth and your chest abdomen falling. Allow your muscles to relax more during each breath. A common way to focus on breathing is to count the breaths as they come and go. Try counting up to ten breaths and then start the count over again. Another helpful tool for focusing taught by Vietnamese monk Thich Nhat Hanh involves reciting phrases silently with every breath. Saying "breathing in I know I am breathing in" and "breathing out I know I am breathing out" in your head can keep us connected to the moment. You might find another word or phrase such as peace, calm, or love to be helpful. As you breathe feel your body just as it is. Notice the weight of your hands in your lap and the small movements your body makes as you inhale and exhale. Meditation helps us to cultivate mindfulness; the act of being totally in the present moment instead of anticipating the next moment or longing for what has already passed.

It's very important to know that your mind will wander away from your breath and the present moment. It happens to everyone, and it doesn't mean you are failing at meditation. There are many ways to handle the mind chatter that will present itself during meditation. One way is to simply notice the thought and then actively let it float away as if it were in a bubble. Another is to take a mental note of the thought to explore later. You can imagine yourself writing the thought down even. The key is calmly and promptly returning your focus to mindfully breathing in and out. After you have been practicing for awhile you will start to notice that your mind wanders less or at least a bit slower and that it's easier to return your focus to the present moment. As your sessions progress you might want to try looking deeply into any thoughts or feelings that come up often for you. Allow yourself to really feel the emotions and explore what they mean to you and why you are dealing with them. Sometimes a thought or emotion may only really come to us during meditation because that's the only time we are relaxed and focused enough to really notice it.

Sitting is one of the main ways to meditate but you can also meditate while walking. An easy way to do this is alone in your bedroom or during a walk around the block in the park. It won't really be noticeable to anyone around you that you are meditating so don't worry about looking strange to other people. Begin walking meditation by feeling your feet on the ground. As you take each step feel your feet make contact with the ground and roll forward into a new step. Breathe normally and walk at a normal pace. The idea is that you will not be doing any special kind of walking but that you will be experiencing the walking more deeply and mindfully. Feel your body work and move with each step. Notice the thoughts that come up and the emotions that present themselves. See what is around you clearly and without any judgment. Things such as the color of the sky, clouds, sounds, people, smells, and even changes in the ground beneath your feet are all things you can experience. Don't cling to any particular thought or image. Instead just notice them and return to the sensation of walking and feeling your feet on the ground. Walking meditation can be a nice balance to a sitting session.

A great side effect of meditation is that it it's physically good for you! Many studies have shown that regular meditation can lower stress, and lower stress can mean lower blood pressure which is great news for keeping the heart healthy. Meditation has also been linked to helping ease insomnia, anxiety, and gastrointestinal symptoms. Try a week of regular meditation to see if it works for you.