What exactly is meditation? Meditation is a state of conscious relaxation. The individual practicing meditation must train her mind and body to ignore or dismiss the interruptions of the outside world to gain an internal state of calmness. Meditation is a safe and simple way to balance a person's physical, emotional, and mental states.
Many times I have heard, “I can’t meditate. I can’t sit still for that long.” However, many people have done a form of meditation in their lives and have not realized it. Think about the deep breaths you took before a big test or the “time out” you may have given yourself when you were very angry. Although these may not have been a time of calmness or relaxation, you were training your mind, through breath, to remain calm.
Why do it? Most of the stress that we experience in our lives comes from our minds. Stress will then trigger other ill effects in our bodies, such high blood pressure. We also tend to retain stress in our muscles, making them tense and leading to injury. Additionally, we are emotionally unavailable or harsh when our minds are heavily stressed and our relationships with those around us are affected.
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Busy minds also hinder concentration and rational thought. We lose focus and become easily distracted because our minds are overcrowded. It feels as if there is a continuos, high-speed roller coaster maneuvering around inside of our heads. In order for us to step back and examine everything entirely, we must make it stop.
To begin meditation, you must first find or create a comfortable place to sit, free of distractions. Ensure that your body is comfortable before beginning. Close your eyes and start to breathe. Your mind will most likely try to wander off immediately. Do not get discouraged when it’s not performing as you would like it to; just let the wandering thoughts pass and turn your focus inward, back to your breath. Let your breath be natural.
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Sometimes our minds feel as if they are getting busier when we allow ourselves to go to this quiet place. This is not necessarily the case. It’s just that now we are paying attention and are conscious of just how full of activity our minds are. With time and breath, the thoughts will calm. Just keep turning inward and breathe.
For many, getting started is the challenging part and even for individuals who practice often, some days are more difficult than others to quiet the mind. In meditation, tools are available to escort you to a place of stillness.
Mantras are used regularly during meditation. These are meaningful words or phrases repeated out loud in a chant or internally and are the focus of the meditation. The concept is that the repetitive use of the mantra will create transformation. It could be something as simple as, “I am good, I am beautiful, and I thank myself for all that I do” or you may yearn for something more complex or specific. The choice is yours.
Music and meditation CDs and DVDs are wonderful for beginners. Some are simply the resonance of the ocean or rainforest, while others lead you through a guided meditation with voice. They allow you to concentrate on what you hear (what the CD or DVD is saying) vs. what is taking place around you in your present environment or in your own mind.
You also may elect to use mala beads (Tibetan prayer beads) to guide you through your journey. A mala is a string of 108 beads. They work by moving each one in a rhythm with your breath, stopping at every bead. Each time a bead is touched, the mantra is said. They keep your mind centered on the focus of the meditation.
If you are new to meditation, begin with just a few minutes and gradually increase time. You may also want to research yoga instructors and studios in your area. Many have meditation classes or afternoon workshops to introduce you to the art of calming your mind.
Meditation is most beneficial when it is practiced each day. Be compassionate with yourself and find a time of day and length of time that works for you. When the turbulent mind takes a moment to stop, there is an inner sense of calmness. Things become clearer, stress levels are naturally lower, and relationships with those around you improve.
