Meditation

What is it and how is it done?

People often tell me – “I would love to meditate, but I just don’t know what to do or where to start?”

Meditation is a simple and personal practice used to train the mind. It is available to everyone and as much is it is simple, it is also effective. Research shows that it can have numerous health benefits such as improving our happiness, promoting a state of relaxation and calm which in turn reduces our stress.

It is useful to first address the difference between mindfulness and meditation. Though both words are often used interchangeably, it is important to be able to draw a distinction between the two.

Mindfulness is a quality of being – the existence of awareness in the present moment, without judgement, criticism, or distraction.

Mindfulness meditation (which we will discuss below) is the practice of being present in the moment although is not the only form of meditation. Transcendental meditation is another form which aims to promote deep relaxation though the repetitive narration of a mantra.

Learning how to meditate is easy and the benefits can be felt within no time.

Here are some of our top tips on getting started with meditation:

Getting Started

Start by setting aside some time to meditate, even just a few minutes. Once you have picked a time you then need to pick a place, somewhere quiet and free from distractions and noise in which you can remain comfortably – sitting, standing or laying down.

Make sure that you have some specifically allocated time in which you will not be disturbed. The trick to mastering meditation as a regular feature within your routine is setting a specific time each day, ideally the same time, say first thing in the morning. This will help ensure that your new practice becomes a habit.

Formal mindfulness meditation involves being present and paying attention to only that current moment. This should be whatever is happening in the present perhaps our thoughts, emotions, sensations, or breath.

You can also try a guided meditation, these involve the following of instructions to focus your awareness on particular tasks, thoughts or emotions. These meditative practices bring alive our experiences of things that are often automatic.

Both methods of meditation can be beneficial although as a beginner opting for guided meditations will help you to remain focused. Often our mind will wonder, particularly during personal formal meditations which is normal, and it is important that we acknowledge this. Guided meditations can be invaluable in maintaining our attention and brining us back to the present moment

Staying Present

During meditation it is inevitable that you will lose concentrations, become distracted or find that your mind has wondered. This is more common in the early stages of meditation and will improve with experience. So when this does happened to you this is what you should do:

Notice what has distracting you, then take a moment and pause. Let go of the thought, and gently return your awareness to the breath, really focusing on each breath and being present for each inhalation and exhalation.

After a few breaths, try not to judge your thoughts. Remember that thinking is natural, try to let these thoughts go and just return to the present moment. Your mind will at some point wonder again, at which point try to just acknowledge what it is that has distracted you and resume your meditation.

With practice and time this will become easier. Focusing your attention will be deeper and you will be less prone to distractions. But even experienced meditators will still not be perfect. By simply acknowledging that you have become distracted in the first place is a sign of heightened awareness.