Why Meditate?

Before we look at how to mediate, it makes sense to consider why someone would choose to meditate. Why spend time just sitting, apparently being completely unproductive, when you have a busy life and a million and one tasks to complete in the day?

There has been much scientific investigation into this ancient practice and it has been proven to have a multitude of benefits to personal wellbeing including lower blood pressure, reduced stress levels, greater ability to concentrate, improved sleep and an ability to cope much better with the pressures of everyday life. Meditation is about being, not doing. It’s taking time to be, observe and appreciate, rather than constantly doing things we consider important.

Types Of Mediation

There are many types of meditation, most of which are of Eastern origin and they have been practiced for hundreds of years. Some use chanting, some use objects like a candle flame or a flower, some use a mantra (a word repeated over and over). However, all meditation types have one thing in common: that of focussing only on one thing to the exclusion of all other thoughts. By far the most suitable type of meditation for the beginner is meditation on the breath. This is because it is the most simple and utilises something that is always with you (your breathing). It is simple, but that does not mean it is easy. As with anything worthwhile, it takes time to become proficient, but the benefits make it very rewarding.

 1. Where

Find a quiet place (the corner of a spare room or lounge is ideal) where you can sit comfortably. Many people like to sit cross-legged on a floor cushion, but a straight-backed chair with your feet flat on the floor is fine. As you improve your meditative skills, you may wish to change location (a secluded part of your garden perhaps) but as a beginner, the fewer potential distractions the better.

2. When

You can meditate at any time of the day. Early morning and early afternoon are optimum times, but the most important thing is to find a window in your day in which you are sure you won’t be disturbed for 10-15 minutes. The key thing to remember is to mediate every single day. Even if you can only manage five minutes or even two minutes, that is much better than skipping a day. Meditation is a skill to be learned, and like any other skill, the more often you practise the more adept you’ll become.

 3. How

You need to be in a position you can hold without discomfort, but not so comfortably that you fall asleep. Sit with your spine straight but relaxed, hands folded relaxed in your lap. Close your eyes. Take a deep in-breath, then fully exhale. Allow your breathing to return to normal. Close your mouth (but keep your jaw relaxed) and breathe gently only through your nose. Focus all your attention on your in-breath and out-breath.  With the first in-breath count ‘one’ silently in your head, then on the out-breath, count ‘one’ again. On the second in-breath, count ’two’ silently and on the out-breath ‘two’ again. Repeat the process up to a count of ten. Try to focus more on the sensation of the air entering and leaving your body, rather than the numbers themselves. If you lose count, as you almost certainly will, just return to the counting, starting from roughly where you were before your attention wandered. Become fully aware of nothing else but your breath. Don’t try to control your breathing, just remain passively aware of it.

After reaching the count of ten, try to remain focussed on the breath, but stop the counting.  This is more difficult but ultimately more rewarding. The counting is little more than an ‘anchor’ to help you train your mind to stay focussed on one thing (ie your breath.)

Thoughts will inevitably intrude; you’ll suddenly realise you’re thinking about what colour paint would be best for the hallway and have totally forgotten to be aware of the breath. When this happens (and it will, time and time again) simply return your attention to the breath. Don’t become frustrated or judge yourself (eg ‘I’m no good at this’ or ‘It’s taking too long to master’). The role of meditation is to enable you to observe without judgment, to experience pure awareness without labelling anything as good or bad, liked or disliked.

Sometimes the breath will be shallow and virtually inaudible, sometimes deeper or noisier. None of this matters, it’s the awareness of your breathing with it’s natural rhythm that you’re aiming for. If you’ve not meditated before you’ll be amazed at how chaotic your thoughts are, and at your initial inability to be solely aware of your breathing without outside thoughts intruding. This is perfectly normal. Your mind has always been like that, it’s just that you weren’t aware of it until you began meditating.  Try meditating daily for at least three months and see the difference it will make to your mind and body.

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