Meditation is growing in popularity and receiving praise from all direction: from occupational therapists to mainstream media, people from different background are talking about the benefits of meditative work. But to the uninitiated, meditation practice can appear daunting, time-consuming and difficult to get to grips with. I personally avoided it for many years for these exact reasons.
So, what is meditation?
Meditation isn’t about becoming a different person or a new person; it’s about training in awareness and getting healthy sense of perspective. Basically, meditation is a practice where an individual uses a technique such as mindfulness, or focusing the mind on particular object, thoughts or activity to train attention and awareness and achieve a mentally clear stable state.
So, finally when I began meditation, I found it awkward and wasn’t sure if I was doing it right, or it was working but once I committed myself to 30 days of focused meditation, I began to feel a difference.
Meditation eases the resistance that your ego creates. This brings a sense of calm, clarity and enhanced patience.
How to meditate
1) Take a seat
Find somewhere you can completely relax.
2) Set a time limit
If you’re just beginning, it can help to choose a short time, such as five or 10 to 15 minutes.
3) Notice your body
You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, and you can kneel— all are fine. Now close your eyes and bring your awareness to your entire body. Is there any tension? Release it. Are there any feelings or emotions arising right no? try to release it.
4) Feel your breath
Just observe, let the air go deep into your lungs, and then breathe out. Now as you take a deep breath, imagine you are filling your lungs with as much air as possible, and then expelling all the stale air as you exhale.
5) Notice your mind
Inevitably, your attention will leave the breath and wander to other places. When you get around to noticing that your mind has wandered—in a few seconds, a minute, five minutes—simply return your attention to the breath.
6) Be kind
Don’t judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back and when you’re ready, gently open your eyes. Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.
If you think that you are someone who just CANNOT meditate?
Well, when you find yourself asking that question, your meditation has officially begun. Everyone wonders about it. Notices it. Escort your attention back to your object of focus (the breath). When you’re lost and questioning again, come back to the breath again. That’s the practice. There’s no limit to the number of times you can be distracted and come back to the breath. Meditating is not a race to perfection—it’s returning again and again to the breath.
Everything and anything done in a state of conscious awareness can be meditation.