Meditation

by Marie Harger |

Meditation is about learning to quiet the mind to free yourself from preconceptions and illusions. The result is a clearer vision of the truth about yourself, your life and the world.

Generally, there are three categories of meditation: concentration, mindfulness and contemplation, and all these are forms of mind training (Yoga Journal Oct. 07 by Frank Jude Boccio). Meditation is about creating an opportunity to being “with” yourself, and seeing what is, just as it is, as well as freeing yourself from conditioning and reactivity.

Mindfulness is a skill that is developed through the practice of meditation. To be mindful means the mind is like a mirror that is meticulously polished. It reflects what is really there and nothing else. When you become mindful, you learn to suspend everything you believe about yourself, others and the world. Your limits, your shortcomings, your fears, what people have told you regarding what you can and can’t do—all these are put on hold and what is left is the real you.

Being contemplative and mindful in everything you do creates a deeper connection with Self. As described by Yoga master B.K.S. Iyengar (“Light on Yoga” pg 48), mind is the product of thoughts, which are difficult to restrain for they are subtle and fickle. A thought, which is well guarded by a controlled mind brings happiness.

Meditation reduces anxiety and stress:
There is a tremendous amount of research showing the positive effects of meditation. Just briefly, a daily meditation practice has been shown to reduce the stress hormone cortisol (Maharishi University study). Less stress hormone means better sleep, lowered blood pressure and a healthy immune system, and the body can regulate blood sugar and weight. Additionally, it means a calmed nervous system and a greater ability to heal.

Benefits:

• creates clarity
• improves sleep and less is needed
• creates a sense of calm
• allows for personal change
• develops awareness
• develops concentration
• reduces stress and anxiety
• greater ability to contemplate
• creates a sense of knowingness
• ability to respond instead of react
• develops ability to be present

How to start a meditation and stick with it:
Choose a time of the day (often the morning is best) that is quiet, and distraction free. Do your meditation at the same time every day if possible. Be sure to be comfortable, either sitting in a chair or on the floor with meditation pillows. When you meditate, start with just 10 minutes. Have no expectation about the meditation. Have no attachments to what happens in the meditation. Do not decide what you consider to be successful. What comes up and happens, just is. It does not matter if you experience peace or irritation. The practice over time will nurture you. You will begin to notice your ability to flow with life without resistance, due to consistent practice of meditation. Make a commitment to your daily practice. If you do miss a meditation, try not to engage in any self-defeating thoughts or guilt. Simply continue on with the practice with no attention as to whether you missed a day or not.

Finding a practice that works for you:
Keep it simple. Start with a basic practice such as awareness of breath or mantra meditation, and do this meditation for a few months before switching to another type. Be willing to try different styles of meditation with no attachment; just be open to the experience. Find a teacher or meditation group and practice once a week with them. It is helpful to have someone who can answer questions when they arise.

References:

1. B.K.S. Iyengar, Light on Yoga. Schocken Books Inc, New York, NY. 1979.
2. Yoga Journal October 2007 issue article on meditation by Frank Jude Boccio.
3. www.maharishi.org