Meditation Made Simple

Published on Monday, 12 December 2011 15:52

	By Mel Morton Follow @Mel_Morton

In a recent Ask the Experts article, Lee Lefton looked at the latest research released that’s proven that meditation can help to shut down area of the brain linked to persistent worry, anxiety and other psychiatric disorders. Following publication of the article, we had a ton of requests asking how one goes about meditating. So, we did what we do best, and Mel Morton took your questions to the experts...

 

In the past, research has confirmed that a daily routine of meditation can improve your concentration, release muscular tension, lower your blood pressure, increase energy, boost your immune system and make you feel good.

So, we understand the numerous health benefits and would like to meditate. Yet something stops us. Maybe it’s that we find the prospect of meditation daunting, and time consuming for our overly busy lifestyle, or perhaps it just feels too ‘new age’ for us.

What can sometimes prevent us from taking the plunge is that we think don’t know how to meditate. Of course, we know that there are plenty of books out there that will teach us how – but it just feels so complicated and beyond us. I mean, aren’t you supposed to sit in an uncomfortable position whilst trying not to think, feeling waves of calmness descend upon us?

The majority of us don’t get beyond our initial thought that we’d like to meditate. We think of it as one of those things that other people do, not us, we’re not spiritual, religious, disciplined or focused enough. Are we?

We seem to have bought into the misconception that meditation is supposed to be easy and that it will de-stress you. Then, in that moment that we try to sit quietly we’re disappointed that all we hear is the pounding of our over-worked heart as the building stress that we’ve suppressed for months bounces around the inner depths of our mind.

So we come away feeling worse than we did before, thinking we’ve failed and subsequently give up on meditating.

It’s a relief to know then that according to Yoga Guru, B.K.S Iynegar in his best-selling book ‘Light On Life’ that this is not the case at all.  Meditation isn’t a cure-all for stress.

“Contrary to what many teachers try to tell you, meditation is not going to remove stress.  Meditation is only possible when one has already achieved a certain “stressless” state.”

The founder of Iyengar Yoga believes that relaxation must be the foundation from which to begin meditating.  In today’s world, that’s not an easy task.  Stress is no longer a buzz word that we band around for effect.  For many people stress has become a dominating, debilitating force that encroaches on our daily lives, attacking our physical and emotional wellbeing.

That’s why it is essential that at some point we stop, and try to quieten the mind before we burn out or breakdown.

Right now, as the final weeks of the year draw to a close and the festive season approaches, there couldn’t be a better time to stop our inner world from spinning, if only for five minutes each day.

Conquering meditation

Reiki Master and Therapist, Jill Sudbury, who runs the Wellbeing Clinic in Marlborough, Wiltshire, acknowledges that meditation is “not easy.”  Jill, who has been meditating since she was twenty, organises a weekly meditation group at the clinic.

Talking to Ask the Experts she said that in her experience, beginners of meditation frequently “expect too much, too quickly.”   She felt too that beginners mistakenly arrived at the group with the feeling “that they have to be a spiritual guru,” when they don’t.

“Meditation is for everyone,’ Jill assures.  “It’s not exclusive.”

While her advice to beginners is to “stop trying so hard, because you can’t go wrong.”

For Jill, the benefits of meditation outweigh the effort required.  Because when meditating, “Everything is soothed and nourished.  Your body is happier, your mind is stiller and that can only be beneficial to us.”

But how do you meditate?

When we meditate we strive to achieve a state of calm and alertness, which means that our body is relaxed but our mind is focused.  To achieve this there are many techniques of meditation, although all methods share the same core instructions:

• You need to relax
• You must focus your mind - on your breath, a chosen mantra or image
• As your mind wanders return it to your focus point
• You let go, releasing all other thoughts

The basics

So you’ve decided to banish your fears and give meditation a go.  Before you begin it’s important that you establish a safe, warm and quiet environment in which to meditate.

Your next task is to set a timer for the length of time you wish to meditate.  That way you won’t fidget or worry about the time as you meditate.  You can relax in to the process and really be present in the here and now.  Do try to choose an alarm that won’t make you jump when it goes off though. (I recommend this one - Ed)

How to sit – Now make sure you’re sitting comfortably.  Contrary to belief there’s no need for you to suffer sitting cross-legged on the floor, or to pull a muscle as you struggle to achieve the Lotus position.  Instead, find a relaxed way of sitting that you’re happy with.  Either in a chair, kneeling on the floor with a cushion, or even lying down, if you’re confident you won’t fall asleep.

It’s important that you ensure your back is straight enough to allow the flow of your breath through your body, and that your feet are flat on the floor and your hands in your lap, if sitting in a chair.  This means that you remain grounded and connected to the Earth whilst you meditate.

Your breath – When you’re sat comfortably, close your eyes and your mouth and begin breathing through your nose, resting your tongue against the roof of your mouth.

Now focus and allow yourself to become aware of the physical sensations through your body.  How does it feel?  Where do you feel the tension, if any?

Begin to take several slow, deep breaths in and out, in and out - the sort of deep breathing that forces your stomach to expand.  Try to release any anxieties you have about whether you’re doing it right.  You are.  Meditation expert, Jill Sudbury promises that you can’t go wrong.

Knowing that your timer is set, commit to being there in that moment, and focus only on meditating.

Meditation & focus – Depending on your chosen type of meditation you are now ready to begin focusing on either your breathing, an image such as a flame, or perhaps chanting a mantra. No method is better than the other; it’s about your personal choice and what works for you. Why not try meditating using each style of focus to see which suits you best.

Types of Meditation

Breathing meditation – In this style of meditation the focus is on your breathing. You stay aware of each breath in and each breath out. Taking slow, deep breaths, remembering to breath with your mouth closed, allowing your breath to find it’s natural rhythm.  Be aware of each breath.

Breath-Counting meditation – Instead of focusing only on your breath, in and out, in this technique you focus on counting them too.  As you inhale, count ‘one’ and as you exhale count ‘two…. three…. four.’  Then return to inhaling and count ‘one’ before exhaling to count ‘two… three…. four.’

Mantra meditation – You simply select a word or affirmation that you like and silently repeat your word or saying over and over in your mind.  Be aware each time you say the word or saying in your mind and really feel it.  Don’t allow it to become mechanical, you must stay present.  If you’d prefer to say the word aloud than you can do.

Walking meditation – If you enjoy being active and struggle to sit still then a walking meditation could suit you.  Whilst you walk it’s important that you focus on a focal point ahead of you in the distance.  To meditate, begin to connect your breath with your footsteps.  As you place one of your feet on the ground, you inhale. When you position the other, you exhale. Remember to stay mindful of your breath and footsteps as you walk.

The wandering mind – Even those experienced at meditating can suffer with a wandering mind and a never-ending flow of thoughts.  You know the ones: ‘Did I leave the iron on,’, ‘I’ve so much Christmas shopping to do,’ and “how can I afford to pay all the bills….’

These uncontrollable thoughts are often the reason we give up on meditation, believing we have failed.  But Director of the Perth Meditation Centre and author of ‘Teach Yourself Meditation’ Eric Harrison admits that letting go of our thoughts is the challenge in meditation and that “focusing doesn’t mean blocking out every other thought.”

The facts are that our thoughts will always be there and are part of the process teaching us a valuable lesson, in how to manage them. In time, as we become more practiced and confident it will become easier to ‘let them go.’

Harrison advises that when we lose focus, becoming distracted by our thoughts that we simply notice them, acknowledge their presence and let them go.

Jill Sudbury’s suggestion in dealing with them is that you visualise the thought, whether it’s a worry or anxiety or something to add to your to-do list and then watch it float away in your mind’s eye.  Or another solution was to “put the thoughts in a box,” to contain them.

But Eric Harrison encourages beginners to stick with it.  “Practicing mediation is like building good health,” he says.  “It takes time and effort, and your should try to avoid having unrealistic expectations about what you can achieve.”

End of the session – At the end of the session when your timer buzzes try to allow yourself time to slowly return to the room.  Whether you feel that the session was successful or not, you should now feel calmer and more relaxed.  Stand, stretch a little and allow yourself time to recover.

How long and how often?

Many books on meditating recommend that you meditate at least twenty to thirty minutes, once or twice a day.  For many people that level of commitment would be impossible or at least off-putting.

Jill Sudbury told Ask the Experts that whilst that might be the ideal, she understands the pressures of life and feels that meditation doesn’t have to be practiced every day.

Her belief is that “five minutes a day would make a difference.”

For anyone new to meditation, Jill also recommends that they consider joining a meditation group where they can meet others and experience the benefits of meditating together. If there isn’t a group, why not read a book on it and set one up yourself, she suggests.

The reality is that meditation doesn’t have to be deeply spiritual, daunting or complicated. Whilst there are increasing levels of spiritual awareness that can be worked towards and attained, if you don’t want to experience your practice at that level, you don’t have to. Meditation is accessible at whatever awareness you feel comfortable with.

In time, your focus of meditation may change but to start with it’s a simple exercise in learning to calm your mind and body by focusing on something: your breath, a mantra or an object. In doing so, you become mindful of your breathing, your body, and allow the build up of tension in your body to gradually fade.

If we work hard to achieve these aims, it will stand you in good stead in future moments of stress, Jill says. “If you practice meditation, in a stressful situation you can call upon it to help you function.”

We can’t deny that meditation is good for us and surely no one can argue they don’t have five minutes to spare each day?

Jill’s final advice for beginners:  “Meditate, follow your intuition and have fun.”

Relevant Links

Meditation Changing Minds For The Better

The Wellbeing Clinic

Perth Meditation Centre