Learning to meditate can be an extremely effective self-help tool, enabling us to confront stress in a positive way, bringing light to a troubled mind. When we begin to meditate regularly, we embark on an incredible journey of discovery. A journey into the biggest mystery of all; the mind.
Learn to meditate with the following 3 simple steps:
1. Sit Comfortably
Sit however is comfortable for you, either on a cushion on the floor or on a straight backed chair. Traditional meditation postures allow the spine to remain straight, making it easier to stay focused and alert. However, if you are not comfortable on the floor, you can meditate perfectly well sitting on a chair! Forcing yourself into an uncomfortable, unnatural position will cause great distraction and discomfort so it is far better to be gentle with yourself and do what works best for you. If you feel that you want to work towards a more traditional posture, regular yoga practice can help you to gain flexibility while simultaneously bringing inner stillness and clarity. If using a chair, sit towards the front keeping the spine straight, chin tucked in at right angles to the body.
Hands can be placed on your lap, one cradled in the other, or on your thighs, whatever is most comfortable. You may wish to wrap yourself in a shawl or blanket as body temperature can drop during prolonged periods of stillness. However you choose to sit, let yourself be comfortable, close your eyes and begin to let go of any tensions and stresses that may have accumulated in your body. Just breathe them away as you exhale.
2. Breathe!
To begin with, your mind may be racing here there and everywhere. Using a concentration technique such as counting the breath will allow the mind to calm and slow down, bringing you back into your natural state of inner stillness.
Start by just noticing your breath. Allow the breathing to be just as it is, not trying to change it in any way. Follow the inhalation and exhalation noticing any natural pause in between.
Some people find it helpful to count the breath as this can help the mind to focus. Count the exhalations 1 to 10, starting from 1 again after 10 breaths.
When the mind wanders off, just gently notice what is happening and bring the mind back to the breath. The mind wants to run here there and everywhere and that is ok and perfectly natural. We can just acknowledge each thought as it arises and come back to the contemplation of breath without judgment or frustration. Just sitting and being.
3. Observe
As we settle in to the meditation, continually bringing our focus back to the breath, the mind becomes increasingly calm and clear. At this stage, we are prepared to go on to practice awareness meditation, also known as vipassana or insight meditation.
In vipassana, we observe, acknowledge and label whatever arises. Rather than continually bringing mind back to the breath, we now just watch the mind - witnessing each and every thought, sensation, memory or emotion as it occurs. We aim to experience everything with an open, unbiased attitude.
Whatever is present, we accept it, rejecting nothing, grasping at nothing. We watch as each thought arises and passes away. By taking a step back and watching our mind from a distance, we become aware of the transient nature of all things. Each item of experience lasts only a few moments before disappearing. Something else soon replaces it - a physical sensation perhaps, or a thought about something you have to do later.
Gradually the gap between thoughts become wider as the mind settles into stillness and clarity. With regular practice, we develop an impartial, all-embracing acceptance. With increased understanding of the true nature of things, we obtain ever greater clarity and freedom to live the lives we want and to help others to do the same.
Sources:
Preston, John. ‘Meditation to Quieten the Mind’ – Audio CD accompanying 2-day training course of the same name, 2010.
Brealey, Erica. 'The Spirit of Meditation’. Cassell Illustrated, Octopus Publishing Group Ltd, 2004.
Josie Budd - Hi, I am a writer, personal growth blogger, photographer, meditator and mother based in Glastonbury, UK. As a writer and science graduate, ...
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