What is meditation, and is it as difficult as it looks? The answer to the second question is a definite “no”. The first question will take a little longer to answer, which will also help to explain why meditation is easier than it might look.
During meditation, your mind and body are in a state of conscious relaxation and focus. You will experience sharpened awareness of both your outer surroundings and your inner being.
There are numerous schools of thought regarding meditation. At their core, however, the principles are the same. The key to the practice of meditation is to calm your mind by eliminating negative thoughts through intense focus. Afterwards, your thoughts will be less scattered and your actions more purposeful.
Picture it as spring cleaning of your inner self. Your harmful thoughts (think of your reaction to long line-ups, rude customer service representatives and your friend’s new boat) are what “pollute” your mind. Meditation “cleanses” the mind, and lets you focus on the stuff that really matters.
“Where” is as Important as “How”
The practice of meditation will work best in a calming environment. Pick the room in your house where you feel most comfortable. If there are others at home, pick a location where you can close the door and block out their noise. Turn the phone off, and make sure there are no loud appliances running, like the dishwasher.
Once you’re meditating on a regular basis, you’ll probably want some props. A meditation pillow or chair, some scented candles and some soothing meditation audio will all help you on your journey to Zen mastery.
Contortions Not Required
You’ve almost certainly seen the characteristic images of meditation; people twisted up like a pretzel with flawless stance. You’ll be reassured to know that this isn’t at all compulsory. The plan is to be comfortably positioned so you can concentrate on your meditation, not your painful muscles. You can sit with your legs crossed or extended and with your back against the wall, you can stand up, lie down, and even walk around.
It is important, however, to keep your back straight while sitting or standing. No slumping allowed, or you might just fall asleep. To help you be comfortable in your chosen position, you’ll want to wear loose-fitting, comfortable clothes so that you’re not focusing on your waistband digging into your gut. You have more important things to focus on.
Focus is Key
A mantra can be a useful part of a meditation routine. A mantra is a word or sound that is continuously repeated, and you should be focused your mantra alone during meditation. Find a meaningful phrase or a certain word, or even just a sound that resonates with you. Although not totally necessary, a mantra will help you to really focus on your breathing and take you to a higher state of consciousness.
Focus is fundamental to your meditation experience. Think of an object in your mind or find one in your line of vision, and concentrate on it to the exclusion of everything else. The same applies to a specific thought as well as to your mantra.
For a simple routine to get you started, start by settling yourself in your chosen sanctuary. Close your eyes, and envision each part of your body, from the top down or bottom up, it doesn’t matter. Silently name each part as you think of it, and give it your full attention. You’ll immediately notice if there’s tension or discomfort in that particular location. In your mind, visualize the tension leaving that body part. You’ll be amazed at the results.