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Meditation, one of four natural states of consciousness that also includes waking, dreaming, and deep sleep, is not an escape from reality. On the contrary, meditation expands our perception of the world around us. The mind becomes one-pointed and steady, beyond mundane awareness, outside the limits of time and space, and trained to open into the consciousness of “I am.”
During meditation, your heart rate and respiration naturally reduce and stress is relieved. Regular practitioners of meditation report that the time they previously needed to devote to sleep gradually decreases, yet they feel more rested, peaceful and mentally sharp that before.
Studies spanning the past 35 years indicate that the benefits of a regular meditation practice aren’t only mental, but physical, as well. And the medical community is taking note. This mainstay of one of the world’s oldest wisdom traditions has been shown to positively aid in the treatment of conditions including cancer, sleep disorders, headaches, depression, chronic pain and high blood pressure — to name just a few.
A recent study in the American Heart Association journal, Stroke, reported that regular practice of one type of meditation, Transcendental Meditation (TM), could reduce the buildup of fat deposits in artery walls, thereby reducing the risk of a heart attack or stroke.
Robert H. Schneider, M.D., director of the Center for Natural Medicine and Prevention, says, “[Meditation] is a technique that works at a very profound level—the inner intelligence, or the body's own know-how for self-repair or homeostasis.”
EXPERIENCING IS BELIEVING
Like the yogic path itself, meditation is an experiential practice. And as numerous as there are types of practitioners, there are just as many types of meditation — from mindfulness to mantra meditation, from TM to the Buddhist tonglen. Take a moment , or better yet, devote a month to exploring meditation as a practice in your life. Below are some general guidelines for beginning meditation. Try it out, but don’t stop there. Explore the burgeoning wealth of books and classes on the subject and find the one that is right for you.
1. Choose an area of your home to be used exclusively for meditation. This might be a separate room or simply a corner of a room that is not used for another purpose. For your seat, select a cushion that will raise your hips slightly higher than your knees to alleviate any strain on the knees.
2. Set aside a specific time of day for meditation and establish this as part of your daily routine.
3. Find a comfortable position for you. For some, this may be cross-legged. For others, it may be the traditional yogic lotus pose. And still others may find that sitting upright in a chair affords them the most ease. The practice is for you — your body will tell you what works best for it. You need only be certain that you are balanced and grounded.
Once you have established a comfortable seat, bring your attention to rest of your body. A few things to note:
- Head, neck and trunk should be in alignment. Your, chin perpendicular to the floor
- Sit tall, with your spine upright and slightly cupped at the pelvis. Think of your spine as an elongated roll of coins — flexible but strong, curved but stable.
- Drop your shoulders. They should be comfortable and relaxed. Let them drape on the structure of your body as a shirt softly drapes on a hanger.
- Rest your hands either gently on your knees or cupped in your lap, your dominant hand nestled within your nondominant hand.
- Relax. Muscles that aren’t being used to hold your body erect should be soft and relaxed.
4. Mentally scan your body. Are there areas of tension or holding? Consciously relax those areas. If your mind is racing, try this brief exercise: take three slow, deep breaths through your nose and at each exhale, imagine that you release any discomforts and concerns you are holding in your body. Take three more slow, deeps breaths and on each exhale, imagine that you release any distractions or concerns you are holding in your mind. Repeat the process a third time imagining that you are releasing any emotional holding or resistance.
5. Close your eyes and focus your attention inward. Select a single point of concentration. Some options are between your eyes or at the tip of your nose where the breath enters and exists. Many follow the sound of their breath. Others find it helpful to focus on a sound, or mantra. “So-Hahm,” Sanskrit for “I am,” is a popular mantra to start with and the natural sound of breath being inhaled and exhaled. Whichever technique you choose, use it throughout the practice. Do not skip back and forth between techniques.
6. Expect that your mind will wander. When you find that it has, there is no need for judgment or reprimand. Simply return your focus inward — as many times as necessary. Meditation is a life-long practice. You have plenty of time.
7. If you are just beginning, start by sitting for 5–10 minutes a day. As you become more adept at stilling your mind, you’ll increase the time that you sit. Remember, this is your practice — nurture it, take it gently and above all else, be kind to yourself.
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