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What is Meditation? Meditation is simply putting your mind at ease. Imagine a lake with no ripples, a placid and peaceful body of water. This is what you want your mind to achieve. You want no thoughts to interfere with your peacefulness. Meditation is a way for your mind to take a backseat while your breathing becomes the driver. Breathing is the key to meditation.
Do I need to breathe a certain way? Breathing remains normal. You don't take deep breaths, just relaxed ones. Breathe in and breathe out normally. It sometimes helps to mentally watch your breath going in your nose, filling your lungs and then sweeping down your body and then up and out through the nose again. Slow and quiet breaths will help you achieve a quiet and relaxed state.
How do I sit during meditation? During meditation it is important to be in an upright position. You don't want to sleep. Use a straight-backed chair, if you like. Place both feet on the floor, hands on your lap or legs, chin slightly bent and tummy out. As you first sit, notice any tension and try to relieve it by stretching a little before you start. Another way to meditate is to sit on some cushions on the floor. Sit in a crossed leg position. Make sure you back is straight, your chin slightly bent and place your hands on your legs or in your lap. For the most comfort, allow your tummy to relax. Holding in your tummy creates more tension. Remember everything aches at first until you get comfortable in the mediation position. Many of us are not used to sitting with good posture and it takes a while to train ourselves to be comfortable sitting this way. Don't worry, with practise all of this gets so much easier and all you need is 15 minutes of practise a day.
Is there a certain amount of time I need to meditate? Meditate as often as you like. If you cannot bear 15 minutes to start, try setting the timer for five minutes. Sometimes it is easier to begin knowing that you only have 5 minutes to practise as opposed to 15. There are no rules on time. Do what is right for you. In the East, meditation is called, "practise". It is recommended that practicing every day is optimal. Try to make time for yourself to practise everyday.
What do I do when I can't stop thinking? It is no easy feat to get the mind to quiet down. Think about how many thoughts race through your head a second! It is amazing! When you begin meditation, this is no different. You will have thoughts: pleasant, horrifying, arousing, angry, sweet etc. All of these thoughts will try to tempt you into forgetting your breathing and to get you to stop relaxing. Your mind is powerful. The tip here is to be gentle with yourself at all times. Meditation is a time for peacefulness and a time to allow your mind a holiday. The mind will revolt but don't let that worry you, this is normal. The mind rarely gets a vacation so it is upset when you ask it to quiet down. Simply label each thought that passes through your head during meditation as, "thinking". Just let the thought pass and focus on your breathing once more. The goal is to relax, not think and to find a center within yourself that has silence in it. The longer you practise, the easier you will find this silence, this peace within yourself.
What atmosphere do I need for meditation? It is best to turn off all distractions. Put a sign on your door, if you share living space with others. Turn off your phone, if you think it might distract you. Look for a meditation group in your area. This can be an excellent way to start. Some people find that music is helpful. When using music, it is important that it is music designed for meditation. Classical and other types of music have melodies that your mind will follow and thus derail you from your journey into silence and peace. The best atmosphere is one that tell you that this time is all yours. No one has a right to it. Claim this 15 minutes as yours. Enjoy!
What will I expect long term from regular meditation practise? You may notice that right away you feel calmer in your everyday dealings in the world. You will find that when harrowing situations come your way, you can remember your breathing and instantly you are transported to you place of inner peace and silence. For many of us silence is uncomfortable. We have some form of media or noise surrounding us at every minute of the day. When we begin meditation we have a lot to adapt to but once we change our focus from thinking to silence, a whole new peacefulness becomes ours. You will be amazed at how quickly you have more energy, more restful sleep and are more able to deal with stressful situations that come your way.
What if I just want to relax and de-stress from my day? The idea of meditation may be too much to tackle for some people. The concept of meditation could seem demanding. If this is the case for you, try relaxation. This technique can be achieved by using any technique that feels good, such as: a) Lying down in your favorite room - not on your bed (You want to reserve your bed for sleeping only.), or sitting out in your garden at sunrise or sunset, or Sit in the dark or lay under the sun. b) Add any kind of music if you wish. c)Wherever you choose to take your relaxation, focus on letting your body completely let go, feel it turn to jelly. Breathe in and hold your breath for the count of three then let it go and feel how good your body feels. There are many structured techniques for relaxation which you can find at your local library or in a bookstore or online. Calling your Employee Assistance Plan (EAP) can also be a resource. Relaxation means paying attention to the stress your body holds onto and letting that stress go. There's no right or wrong way to relax.
Here Are Some Books To Get You Started On Your Journey: DeAngeles, B. 1994. Real Moments. New York, NY: Delacorta Press DeMello, A. 1992. Awareness. New York, NY: Image Publishing Gawain, S. 1982. Creative Visualization. San Rafael, CA: Bantam Books Hanh, T.N. 1992. Touching Peace. Berekely, CA: Parallax Press Hoff, B. 1982. The Tao of Pooh, The Te of Piglet. Middlesex, UK: Penguin Books Maltz, M. 1960. Psycho-Cybernetics. New York, NY: Essander Special Editions Millman, Dan. 1991. Sacred Journey of the Peaceful Warrior. H. J. Kramer Editions. Requena, Y. 1996. Chi Kung: The Chinese Art of Mastering Energy. Rochester, Vermont: Healing Arts Press.
Here Are Some Links You May Want To Look At: Real Age.Com Tips on Meditation
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