Meditation is in the media more and more. Is it a new fad?
Ironically the practice is thousands of years old and is found in various forms and cultures. There is no one way to meditate, just as each individual is unique. If one method doesn’t work, try another, then another, until you find one which works for you.
Practice, Practice, Practice
One of the most important aspects of meditation is that it is something to be practiced. A person cannot learn a sport, musical instrument, or skill without regular practice; the same goes for meditation. If you’re having trouble with meditation, you need to practice with greater frequency and perseverance.
Benefits of Meditation
To start meditating regularly, it’s helpful to understand some of the benefits which help us not just mentally but in the body as well. Scientifically proven benefits of meditation include:
- decreasing stress and reducing the response to stressful stimuli
- increasing feelings of peace, contentedness, and happiness
- boosting your immune system
Postures
People often associate meditation with someone sitting with their legs crossed, hands in chin mudra with the eyes closed. This is the traditional yogic meditation posture. There are many ways to sit, including yogic postures like Padmasana (lotus), Ardha-Padmasana (half lotus), Sukhasana (legs crossed), kneeling or sitting in a chair.
Different hand positions are possible, chin mudra being the most common: tip of the thumb and index finger lightly touching, the other three fingers stretched out. Another position is with the hands in the lap, right hand in the left with the palms facing upwards. You can also clasp your hands together in the lap with your fingers loosely interlocked.
The most important part of body positioning is comfort so that you can sit straight with as little tension as possible. If sitting is difficult, doing yoga asanas will help increase flexibility and strength of the necessary muscles.
Time, Place and Regularity
A consistent time and place will make it easier for you to develop your meditation habit. Choose a time that you can stick to daily and won’t be distracted or disturbed. Early morning before you begin your day is usually best, or in the evening at the end of your day.
As far the duration of your meditation practice, you should start with an achievable goal, such as 5 minutes per session. Do this every day. After a week or two, try increasing the time by 5 or 10 minutes, again and again.
Sometimes you won’t feel in the mood to meditate. At these times, you should meditate for 5 minutes regardless of the duration of your usual practice. If you end up meditating for longer, that’s great; if not, at least you’ve reinforced the habit.
Observation and Breath
Allow your breath to be natural, and observe your breath and body. Accept the fact that your mind will wander. When you notice your thoughts wandering away, gently bring your focus back to your breath. Don’t create more thoughts by being hard on yourself. Simply observe how you feel and adjust.
When you are done meditating, slowly bring yourself back. Keep silent to help keep the calm and positive vibrations with you.
After just a few days of meditation, you will notice a change. Experiencing these positive changes in yourself will be the best motivation for maintaining a regular meditation practice.