On Meditation
Last week we talked about meditation briefly in the context of self care. Now we want to clarify why meditating should definitely be a part of your daily routine. Research conducted by Herbert Benson, MD at Harvard University in the ‘70s focused on a phenomenon he called “the Relaxation Response.” The Relaxation Response is an involuntary physiological response that follows deep meditation and is linked to dozens of respiratory and cardiovascular benefits. You can learn more about that here, but the best part is that you can begin your own meditation practice - and reap mental, emotional, and physical benefits - immediately.
Did you ever play “light as a feather, stiff as a board” as a child? Meditation for beginners is a little bit like that. It’s all about getting out of your head and into your body, and being present in the moment. Before we dive into the steps, keep in mind that this does take a little bit of practice! It’s hard, at first, to quiet your mind and put aside your thoughts - don’t get discouraged and don’t be hard on yourself if it doesn’t come naturally.
Here are two good beginner techniques you can practice on your own right away:
Mindful Breathing (this exercise is taken from gaiam.com)
Sit or lie comfortably.
Close your eyes.
Make no effort to control the breath; simply breathe naturally.
Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus back to your breath.
Maintain this meditation practice for two to three minutes to start, and then try it for longer periods
Walking Meditation (this exercise is taken from bebrainfit.com)
Movement meditations are great for those who have trouble sitting still. You may want to consider a moving meditation if you have anxiety, since some people find meditation makes their anxiety worse.
The simplest moving meditation is a walking meditation which can be done anywhere, anytime.
Walking while listening to an audio book or talking on the phone doesn’t count!
Consciously putting one foot in front of the other while concentrating on the sounds of nature, the feeling of the ground under your feet, and the sensation of the weather on your skin — that’s a walking meditation.
You may derive the greatest benefit from meditation by practicing it first thing in the morning, and before bed, but once you get the hang of it you can also take a few minutes during the day to center yourself if this feels useful. The practice of meditation is rooted in Buddhism, and there are many rich and beautiful Buddhist traditions associated with mindfulness. It is possible, however, to practice a customized and secular version of meditation such as fits into your life.
Since we live in the modern age, we recommend exploring the many free meditation apps that you can download for Android or iPhone - mindful.org actually has a fantastic list you can check out here. Incorporating a daily practice of meditation into your routine will mean that, in stressful situations when you really need to clear your head, you are already in the habit. The benefits are many and varied, so we hope you give it a try!