I love my yoga asana practice but I’ve found there is nothing like a good meditation session to calm the spirit. So I have been finding myself on my meditation cushion for longer periods of time, loving the space and freedom of the tranquility. What started off as a painstakingly 5 minute meditation practice (trust me – those five minutes were TORTURE) has evolved into a 20-40 minute daily practice. Eventually, as my mind and time permits the number will just increase. However, as Pema Chodron so eloquently says “I do not meditate to become a better meditator. I meditate to become more aware of life”.
Which means, even a five minute daily meditation can be SUPER beneficial. Here’s some scientific reasons why EVERYONE should meditate.
- Less likely to be stressed
- Greater happiness
- Decreases aging process
- Enhances immune system
- Increases blood flow and slows the heart rate
The list really goes on and on. Numerous studies have shown how awesome meditation is. Check out an
MIT study and an article in
Psychology Today.
Which leads me to the next question many people ask – what’s the best WAY to meditate? Now, this question will vary from person to person. Some like to do it with their eyes open, keeping a soft gaze, and some with their eyes closed, to block off unnecessary stimuli. Some focus on a mantra, some on a God-image, and some attempt to let go of all mental attachments. There’s walking meditation, guided meditation… the list goes on.
There are basic components to all kinds of seated meditations and that’s what I will share with you.
- Try to sit in a quiet environment with little to no distractions.
- Find a comfortable, seated upright position. Ideally your hips are higher than your knees. Tall, relaxed spine, even head. Use as many pillows as you need to achieve comfort. Pillows under your knees are always nice, and sometimes using the wall for back support can help.
- Make it into a daily routine. You will find different mental states in the morning and in the evening. Just find a time that fits in your schedule and STICK WITH IT.
The common misconception about meditation is that you are trying to let go of thoughts and completely blank your mind. Not so. Rather, for those minutes on the cushion all you are doing is not ATTACHING to your thoughts. When you notice you are in a trail of thought, label it a “thought”, and then go back to your focus point, whether it be your breath (my preferred method), a mantra, etc etc. If you find yourself going through your to-do list, label it, and immediately come back to the present rather than first finishing your list.
There are a myriad of different meditation techniques and I encourage you to explore them! But I also recommend that you first start with the basics – 5 minutes a day, close your eyes, relax and focus on your breath. As soon as you notice your attention leave the breath, label, and come back. Time and time again just come back. THAT is meditating.
It’s not easy. And trust me, we’ve all been frustrated at the process. We all think we are not “good meditators” and that it’s not for us. That our mind is just too active. That we NEED distractions. I understand. But just keep practicing. It will get easier. It will become less of a fight. Five minutes a day will make a HUGE difference. Let go of expectations. Let go of the need for instant gratification. I promise it will be worth it.
Namaste.
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About Teeg
Yoga teacher and budding health coach living life happily & organically. Forever student of my meditation cushion, amateur photographer, and lover of words. Sharing my light and love to all, I have faith the universe will provide all I need at the right time. Except for chocolate... I can never get enough chocolate =)
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January 25th, 2012 at 9:21 pm
I love meditation too… I never thought I would but since I have been doing a bit every day over the past 3 months…I love it x
January 25th, 2012 at 9:31 pm
I needed to read this post! Thanks for sharing…time to bring back my meditation habit!
January 26th, 2012 at 11:27 am
I really needed to read this post too! Thanks for the tips
January 26th, 2012 at 5:50 pm
ahh this comes at such a great time! i am attempting to start a meditation practice and have been so confused as to where to start. thanks love
January 27th, 2012 at 8:11 pm
I've been doing my computer work on my phone so am just now able to get out on a proper computer to comment – and can I just say that I REALLY love this post! I had let my practice slide, but when consistent the difference in my life is huge. I'm sharing this with my dad who has expressed interest in starting a practice but didn't know where to start…now he does
.