Meditation is, by definition, “emptying of the mind, concentration, pondering, or a serious study of something.” In practice, meditation is a clearing and calming of the thought processes. It is a relaxing and letting go of daily stresses.
We think nothing of giving our bodies a rest, but the mind is very often deprived in this particular area. The daily grind of life can tire and weaken our minds. Meditation brings relaxation and much needed respite from this hustle and bustle. Practicing meditation regularly can bring peace to our thoughts and calm the mind so that we may think more clearly. Meditation helps us to be able to focus, increases our creative thinking capacity and is said by some to enhance our intuitive abilities.
There are many different techniques and forms of meditation; breathing, walking, guided, healing, chakra, Zen, etc. For the beginner, breathing, walking, and/or guided meditations may be the best place to start. These are very simple meditations and require no long term training. These three basic types all provide routes to deeper study of meditation.
Breathing Meditation
Breathing meditation, often called “Anapanasati,” literally means the mindfulness of breathing. Simply stated this is a meditation that requires a total awareness of one’s breathing. Concentrating on the inhalation and exhalation of the breath causes the mind to relax and rest.
For breathing meditation, simply sit in a quiet place where you will not be distracted for whatever amount of time you want to meditate. You may close your eyes totally. If you feel you may go to sleep with your eyes closed, keep them halfway open.
Take a few very deep and relaxing breaths. A proper deep breath means to slowly breathe in through the nose completely filling the lungs until the abdomen is extended, then slowly exhale through the mouth completely emptying the lungs. Do two or three deep breaths to ensure relaxation.
Then, just breathe normally. Become aware of your breathing and only your breathing. At this point how deep or shallow, how long or short your breath is not important. What is important is you are aware of each breath as you take them to the exclusion of all else.
Notice how the air feels as it enters your body through your nose, feel the changes in the air temperature. Notice how your chest rises with the influx of air. Also, become aware of the air as you exhale, how your chest falls, and how the breath feels as it leaves your body.
As you concentrate on your breathing, many thoughts will come into your mind. That is okay. Do not entertain the thoughts and do try to stop them. Simply acknowledge the thoughts and allow them to pass through. Immediately return your awareness to your breathing once more. Do not worry about how many times you get distracted, in general as you start to meditate you will get a lot and during the session the number of distracting thoughts will gradually decrease until an inner calm sets in.
At the end of your meditation time take one or two more deep calming breaths. Then become aware of the room or place you are in. This practice of taking a few seconds to acclimate to your surroundings as your time of meditation ends helps your mind remain calm and focused for an extended amount of time onwards and into your daily life.
Appreciate the moment
Walking Meditation
Walking meditation can be a means of combining physical fitness with mental fitness. This can also be a time saver, if you will. During a walking meditation you become aware not only of your breathing, but of your body’s movement and your surroundings. Before beginning a walking meditation, you may want to stretch your muscles. Then take a few deep, relaxing breaths. Now, you are ready to begin your walking meditation.
At first, just become aware of your breathing. Notice how the air enters and leaves your body. Then, notice how your feet feel as they come in contact with the pavement or ground. Notice how your step rolls and how it feels as you lift your foot for the next step.
Bring your awareness up your body from your feet to your legs, feel how the muscles contract and move with each step. Now concentrate on your thighs and buttocks once again noticing how the muscles move. Be aware of your arms and how they swing in tandem with your steps.
As thoughts enter your mind simply acknowledge the thoughts but do not dwell on them. Allow them to pass through your mind and be left behind with each passing step keeping your mind relaxed and focused on your body’s movements.
Notice how the air feels as you walk through it. Is it warm, muggy, or cool? How does it make you feel as it touches your skin? Notice the sounds surrounding you as you walk. Listen to birdsong or traffic.
End your walking meditation as you began it. Become aware once again of your breath as it enters and leaves your body. Slowly come back to yourself as you end your walk.
Guided Meditation
Guided meditations are done using an audio aid, such as, a cd or mp3 file. These guided meditations are really beneficial for beginners who are reluctant to go at it on their own. You will be able to hear how to do meditation. Often it helps more to be verbally instructed instead of only
Meditation for the masses
reading about meditation.
The instructors in these audio meditations have very soft and soothing voices usually with mellow and relaxing background music. With this type of meditation, one is guided to a place of peacefulness and instructed as to how to be in the moment and how to focus so that active thoughts can be set aside allowing you the freedom to just be.
Meditation in any form can enhance your life in many ways. It can reduce stress, help to clear your mind so that you may be able to focus, inspires creativity, and brings you to an awareness of the here and now so that you may begin to live in the moment and get more out of life.
Practically all meditation involves three components; a quieting of the mind, being in the present, and an altered state of consciousness. Only with practice can the average person learn to quiet the mind and train oneself to let go of thoughts that creep in. Once that is accomplished, you will notice that your ability to focus on ‘right now’ will sharpen and you will not be thinking or worrying about the past or the future. Then you can achieve that altered state of consciousness that is neither sleeping nor waking. It is a level of relaxation and consciousness that allows the brain to strengthen in the areas of creativity and can certainly help create a positive attitude towards life.