Meditation is a great way to connect and stay connected to your inner self. It can also help you to reduce stress, and anxiety, and increase your daily focus. So what is it, exactly? Dictionary.com describes meditation as, “1. to engage in thought or contemplation; reflect. 2. to engage in transcendental meditation, devout religious contemplation, or quiescent spiritual introspection.”
How does one begin to meditate? For me, it began with a month-long re-wirement exercise I was doing for a class. My goal was to gain more focus and increase my productivity, happiness, and overall well-being. The first couple of weeks were challenging trying to find a form of meditation that “fit”. Once I found a style that worked me for I began to see a positive impact in my days. Five months later, I’m still practicing and now sharing my experience with you.
For April, I encourage you to explore the practice of Meditating. I recommend starting with just 5 or 10 minutes a day. Be flexible. If guided meditations are too distracting, try another form. If laying down to meditate puts you to sleep before you can finish, that happened to me often when I was first starting, pivot and try something else.
Below are a few common forms that may be appealing to beginners.
Body Scan Meditation*
Often, our body is doing one thing while our mind is elsewhere. This technique is designed to sync body and mind by performing a mental scan, from the top of the head to the end of your toes. Imagine a photocopier light slowly moving over your body, bringing attention to any discomfort, sensations, tensions, or aches that exist.
Headspace.com
Breath Awareness Meditation ***
The most basic way to do mindful breathing is to focus your attention on your breath, the inhale and exhale. You can do this while standing, but ideally, you’ll be sitting or even lying in a comfortable position. Your eyes may be open or closed, or you can maintain a soft gaze, with your eyes partially closed but not focusing on anything in particular. It can help to set aside a designated time for this exercise, but it can also help to practice it when you’re feeling particularly stressed or anxious. Experts believe a regular practice of mindful breathing can make it easier to do in difficult situations.
Greater Good In Action
Loving Kindness*
We direct positive energy and goodwill first to ourselves, and then, as a ripple effect, to others, which helps us let go of unhappy feelings we may be experiencing.
Headspace.com
Guided Meditation**
In guided meditation, our practice is shaped by another person’s voice. Because the mind tends to wander where it will, many of us find it easier to focus and relax when our minds aren’t entirely left to their own devices. This form of meditation is often led by a (real live) guide in group settings, or by recordings presented on apps, podcasts, videos, CDs, etc.
Mindworks.com
Mindfulness Meditation**
This meditation technique, which has become extremely popular in the West, is based on the teachings of the Buddha. Mindfulness meditation can be instrumental in helping us understand how our minds work. This self-knowledge serves as a foundation for overcoming dissatisfaction, impatience, intolerance, and many of the other habits that keep us from living fuller, happier lives.
Mindworks.com
Reflection Meditation*
This technique invites you to ask yourself a question: perhaps something such as, “What are you most grateful for?” (Note that asking yourself a question using the second person — you — will discourage the intellectual mind from trying to answer it rationally.) Be aware of the feelings, not the thoughts, that arise when you focus on the question.
Headspace.com
Spiritual Meditation**
Meditation is an essential part of Eastern spiritual traditions such as Buddhism, Taoism, and Hinduism, but did you know that it is practiced in many Judeo-Christian traditions and other spiritual paths as well? Depending on the tradition, spiritual meditation may also include elements of silent, spoken, or chanted prayer. When practiced within a religious context, meditation supports a deeper connection with the Divine. In non-theistic traditions such as Buddhism and Taoism, meditation is more focused on self-awareness and self-actualization. In that sense, non-theistic spiritual meditation supports practitioners in becoming the best human beings that they can be. Whether secular or non-secular, the insights that are brought to light through spiritual meditation can help us develop qualities of benevolence and connection.
Mindworks.com
It’s important to be patient with yourself as you begin meditating. It may take some time to get used to the practice, and you may find that your mind wanders at first. However, with regular practice, you will find that it becomes easier to focus.
References:
Headspace* https://www.headspace.com/meditation/techniques
Mindworks** https://mindworks.org/blog/different-types-meditation-technique/
Greater Good in Action*** https://ggia.berkeley.edu/
Before getting started, you should always consult with a medical professional before commencing any new exercise program or activity. You should understand that participating in any exercise or exercise program carries the possibility of physical injury; you should be in good physical condition and able to participate in the exercise. Click here to view our full disclaimer
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L. Bradley 