by Diane Hageman |
It may seem impossible during these challenging times to relax and find a pathway to inner peace and serenity. Meditation can help—there are many benefits of developing a meditation practice. Benefits can range from relaxation to increased overall energy and ability to deal with the stress in our lives.
Many scientific studies have documented the positive effects of meditation: accelerated brain functioning and comprehension; enhancing creativity; increased memory; an overall sense of well being. Meditation is also thought to strengthen the immune system and aid in healing. By knowing the negative effects of stress on our physical bodies, we can help heal our bodies by releasing tension and de-stressing through meditation.
What is meditation? Meditation is going beyond the “thinking mind” to a state of relaxation or deeper awareness. Author Stuart Wilde states, “Meditation is effortless concentration. It is an action set in the context of non-action.” This is not an intense concentration, but rather a subtle concentration where the mind rests lightly and clearly on a focal point.
As you begin to explore and develop a meditation practice, it is important to remember it is a process. Release any expectations or definite goals. Allow your meditations to develop at a natural rhythm. Let go of preconceived ideas of what meditating “should be.” Like a muscle that builds strength as it is used, daily meditation builds energy and you will feel the many benefits flowing to you. You will soon develop a strong sense of serenity and inner peace. Meditating occasionally is beneficial, and creating a daily practice is even better. You may also find it beneficial to meditate in a group setting—the energy of group mediation can help to deepen and enhance your experience. It can be a great place to explore different meditations and meditation techniques.
One of the easiest ways to begin meditating is with conscious breathing. Focusing on the breath is the best place to begin. To start, sit in a comfortable position with your spine straight, being neither too relaxed nor rigid. Take a few slow deep breaths through your nose. As you are inhaling and exhaling, discover where you can feel your breath. It may be in your chest, stomach or in your nostrils. This will be your focus point. Allow your breath to flow easily, naturally and deeply, feeling your focus point with each inhalation and exhalation. Keep your attention on your breath and focus point, allowing yourself to relax more and more. Remember not to force your breath, just feel it and allow its deep natural rhythm to relax you. If any distracting thoughts or worries come to mind, just bring your attention back to your breath and allow the distracting thought to pass through. Don’t resist these errant thoughts; just allow them to pass by as you are re-focusing on your breath. You will slowly create an awareness of the moment.
If you have tried to develop a meditation practice and can’t quite seem to stop the distracting thoughts and mind chatter, here are few tips that may help:
- Wear loose comfortable clothing.
- Start slowly and practice regularly. Begin with five or ten minutes a day. Then slowly increase the time up to 30 to 40 minutes a day. If all you have is ten minutes, that’s okay, the important thing is to do it.
- Find the time of day that works for you, during which you will not be disturbed. Some people find meditating in the morning, before the rest of the world is awake, works for them. Others find an evening meditation is more convenient. Try different times to find what works for you. Sunrise and sunset can also be powerful times.
- Turn off phones, radios, TVs and computers; to be sure you won’t be interrupted.
- Create a sacred space to meditate and do it there daily. This will build an energy that will help to still the mind chatter. This doesn’t have to be anything elaborate; it may just be your favorite chair.
There are many types of meditations and techniques, such as mantra meditation, guided meditation, walking meditation and a metta (a loving kindness) meditation. Explore as many different kinds as you can. To identify the one that resonates with you. Practice it regularly and you will be amazed at just how rewarding “doing nothing” can be.
References:
- Wilde, Stuart. The Art of Meditation. Hay House, 1998.
- Fontana, David PhD. Learn to Meditate: A Practical Guide to Self-Discovery and Fulfillment. Chronicle Books, 1999.
- www.dailyom.com
For more info, contact Rev. Diane Hageman of Om Home at (775) 250-7756, specializing in metaphysical, meditation classes and workshops.
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