Meditation
Meditation
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What is Meditation
What is Meditation
Meditation is a broad term that refers to any one of many diverse practices in which one trains their mind or self-induces a mode of consciousness in order to obtain some benefit. Three more common forms of meditation include mindfulness, transcendental and guided.
Mindfulness meditation is the process of being fully present with your thoughts. Being mindful means being aware of where you are and what you’re doing, and not being overly reactive to what’s going on around you. Mindful meditation can be done anywhere. Some people prefer to sit in a quiet place, close their eyes, and focus on their breathing. But you can choose to be mindful at any point of the day, including while you’re commuting to work or doing laundry. When practicing mindfulness meditation, you observe your thoughts and emotions but let them pass without judgement.
Transcendental meditation is a simple technique in which a personally assigned mantra, such as a word, sound, or small phrase, is repeated in a specific way. It’s practiced 20 minutes twice each day while sitting comfortably with the eyes closed. The idea is that this technique will allow you to settle inward to a profound state of relaxation and rest, with the goal of achieving inner peace without concentration or effort.
Guided meditation, which is sometimes also called guided imagery or visualization, is a method of meditation in which you form mental pictures or situations that you find relaxing. This process is typically led by a guide or teacher, hence “guided.” It’s often suggested to use as many senses as possible, such as smell, sounds, and textures, to evoke calmness in your relaxing space.
How to Get Started
How to Get Started
Begin to meditate by learning one simple technique and practicing it every day. There is no right or wrong way to do it; whatever resonates for you.
Sit comfortably on a cushion or a chair. Don't slouch, but your back doesn't need to be perfectly erect. At first, you may want to try sitting against a wall to support your back. Use extra pillows under your knees or anywhere else to make you comfortable.
Try lying down, if sitting to meditate is unappealing. You could even lay on the floor with your calves and feet resting on a chair seat.
Put on music, if that helps to calm you before beginning to meditate. Turn it off once you begin.
Set a non-ticking timer; start at five minutes and work your way up to 30 minutes. It may take a few weeks to lengthen the time you practice. You're not on a schedule, so whatever your pace, it's fine.
Breathe normally through your nose, with your mouth closed. Gently place the tip of your tongue on the upper palette of your mouth. Your eyes can be slightly open or closed. Focus on breathing in and out through your nostrils, or alternatively on the rise and fall of your stomach.
When you notice your mind wandering, bring it gently back to your breath. Be careful not to drift off; this will be tempting, especially if you're lying down. While shutting off your mind is not the goal of meditation, neither is judging the meditative process. No matter what feelings or thoughts you have, simply bring your focus back to your breath again.
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