Meditation 101
In this day and age of hurried schedules and higher levels of stress, it sometimes seems like a battle to maintain our sanity.
Some have opted for pharmaceuticals, some use exercise to gain equilibrium, and some just bury themselves deeper and deeper into work and responsibilities.
But as we dig ourselves out from this economic recession and face the looming depression that often accompanies it, it is of the utmost urgency that we do something to find our balance and maintain our footing as we go from day to day.
Due to our economic situation and all of the people who are out from under the health care umbrella, pharmaceuticals are not a fix for everyone.
Fortunately, there is time-tested solution that doesn't cost a dime.
The practice of Meditation has been used by many cultures in many ways throughout history.
Though it is often associated with prayer and seen as the listening portion of conversation with God, it is not necessarily a religious practice.
While it is often used as a spiritual exercise, meditation also carries many health benefits.
As a matter of fact, there are scientific studies that show meditation lowers blood pressure and stabilizes bodily functions.
The question then arises, "How do I meditate?" The mental picture that often accompanies the word 'meditate' is a lama sitting in the lotus position with his feet impossibly turned up on his thighs.
But for the beginner, it is often hard to enter into a state of tranquility when pain is searing through your nether regions and ankles.
The good news is that the lotus position is not a prerequisite to meditation.
There are actually several forms of meditation.
While the aforementioned lotus position is one of the more popular traditions, an aspirant can also opt for a half lotus by putting one foot on the alternate thigh, or by just simply sitting cross legged.
In fact, one doesn't even have to sit cross-legged at all.
Many people just find a comfortable chair.
Some lay prostrate on the floor.
Several actually prefer a walking meditation.
As more and more people are taking part in the practice of meditation, more and more methods are being established to find the serenity within.
The important thing about meditation is not so much your body's position or even your location that matters.
It is the relaxation of the mind and the realization of the present moment.
The goal of meditation, if it can be said that there is a goal, is to bring the mind to stillness.
I pause at saying there is a goal because by setting a goal, you are creating activity for the mind which could be counterintuitive to the meditation in the first place.
Nevertheless, the practice of meditation fosters stillness and presence.
And even as there are several bodily positions by which meditation can occur, there are also additional components that people add to aid in the process.
Sitting down and stopping the mind does not come easily to many people, and so there are various means that address the senses which help one shift into a more contemplative mode.
There is a wide variety of music and sound that can be used during meditation, ranging from the sounds of nature to guided journeys that allow for visualization and positive affirmations.
Many people focus on candles or flowing water and allow the subtle movements to bring them to the present moment.
Some use aromatherapy by the utilization of essential oils or incense.
Some read from scripture to ready the mind through a worshipful attitude.
And those who opt for walking meditation simply use whatever happens to cross their path.
The beautiful thing about meditation is that it is your mind, it is your practice, it is your path.
Find what's right for you.
You've found a position that works for you.
You've picked out your accoutrements.
Now you may be asking, "How do I actually go about meditating?" Again, there are a number of ways to do it.
Some use a mantra, a positive phrase that they repeat over and over again to override all other competing thoughts.
Others allow their thoughts to come, see them in their mind's eye, and allow them to drift up and pop like bubbles until the mind can fully release the attachment to thoughts.
And some just focus on breath.
In Hinduism, breath is called prana.
It is the life energy.
In the Judeo-Christian tradition, God breathed life into man.
Breath is one of the constants of our life, and the act of becoming conscious of an unconscious action and taking control of it goes a long way toward helping us control our reactions to the other occurrences in our lives.
There is a school of thought that teaches that it is enough to simply become aware of your breath and to watch it happen, focusing your attention on it, and allowing all other thoughts to drift away.
Surely, for many this works.
Try it.
For those who want a more active role, many proponents emphasize the use of 'circular breathing' whereby your inhales and exhales don't necessarily stop and start but consist of a continuous motion of breath.
This allows for a fluid movement of energy through the body and can be quite relaxing.
Another practice is to count your breaths.
Generally, it is best to have an exhale twice as long as your inhale.
For instance, if you inhale to a count of two, you would exhale to the count of four.
Inhale to four, exhale eight.
Inhale eight, exhale sixteen.
Yet another variation is to hold the breath between for twice the length of the exhale.
For instance, inhale to the count of four, hold for the count of sixteen, and exhale to the count of eight.
Even with the counting practice, the method is not what is important.
What is important is the stillness of the mind.
We have thousands and thousands of thoughts that race through our minds every moment, all of them clamoring for our attention, drawing us in different directions, and offering us an assortment of illusions.
The practice of meditation helps us to quiet the noise in our minds, find the center of our being, and connect with the pure vitality of Being.
The practice need only take a few minutes a day.
But as you progress in your practice and allow yourself to dip deeper and deeper into tranquility, you will notice an astounding effect on the rest of your life as you will find yourself better equipped to handle the rigors of your job (or the need to find one), the intricacies of your relationships (and the intimacy within them), and your overall countenance and connection with the world around you.
Take some time today to be silent, be still, and to just Be.
Some have opted for pharmaceuticals, some use exercise to gain equilibrium, and some just bury themselves deeper and deeper into work and responsibilities.
But as we dig ourselves out from this economic recession and face the looming depression that often accompanies it, it is of the utmost urgency that we do something to find our balance and maintain our footing as we go from day to day.
Due to our economic situation and all of the people who are out from under the health care umbrella, pharmaceuticals are not a fix for everyone.
Fortunately, there is time-tested solution that doesn't cost a dime.
The practice of Meditation has been used by many cultures in many ways throughout history.
Though it is often associated with prayer and seen as the listening portion of conversation with God, it is not necessarily a religious practice.
While it is often used as a spiritual exercise, meditation also carries many health benefits.
As a matter of fact, there are scientific studies that show meditation lowers blood pressure and stabilizes bodily functions.
The question then arises, "How do I meditate?" The mental picture that often accompanies the word 'meditate' is a lama sitting in the lotus position with his feet impossibly turned up on his thighs.
But for the beginner, it is often hard to enter into a state of tranquility when pain is searing through your nether regions and ankles.
The good news is that the lotus position is not a prerequisite to meditation.
There are actually several forms of meditation.
While the aforementioned lotus position is one of the more popular traditions, an aspirant can also opt for a half lotus by putting one foot on the alternate thigh, or by just simply sitting cross legged.
In fact, one doesn't even have to sit cross-legged at all.
Many people just find a comfortable chair.
Some lay prostrate on the floor.
Several actually prefer a walking meditation.
As more and more people are taking part in the practice of meditation, more and more methods are being established to find the serenity within.
The important thing about meditation is not so much your body's position or even your location that matters.
It is the relaxation of the mind and the realization of the present moment.
The goal of meditation, if it can be said that there is a goal, is to bring the mind to stillness.
I pause at saying there is a goal because by setting a goal, you are creating activity for the mind which could be counterintuitive to the meditation in the first place.
Nevertheless, the practice of meditation fosters stillness and presence.
And even as there are several bodily positions by which meditation can occur, there are also additional components that people add to aid in the process.
Sitting down and stopping the mind does not come easily to many people, and so there are various means that address the senses which help one shift into a more contemplative mode.
There is a wide variety of music and sound that can be used during meditation, ranging from the sounds of nature to guided journeys that allow for visualization and positive affirmations.
Many people focus on candles or flowing water and allow the subtle movements to bring them to the present moment.
Some use aromatherapy by the utilization of essential oils or incense.
Some read from scripture to ready the mind through a worshipful attitude.
And those who opt for walking meditation simply use whatever happens to cross their path.
The beautiful thing about meditation is that it is your mind, it is your practice, it is your path.
Find what's right for you.
You've found a position that works for you.
You've picked out your accoutrements.
Now you may be asking, "How do I actually go about meditating?" Again, there are a number of ways to do it.
Some use a mantra, a positive phrase that they repeat over and over again to override all other competing thoughts.
Others allow their thoughts to come, see them in their mind's eye, and allow them to drift up and pop like bubbles until the mind can fully release the attachment to thoughts.
And some just focus on breath.
In Hinduism, breath is called prana.
It is the life energy.
In the Judeo-Christian tradition, God breathed life into man.
Breath is one of the constants of our life, and the act of becoming conscious of an unconscious action and taking control of it goes a long way toward helping us control our reactions to the other occurrences in our lives.
There is a school of thought that teaches that it is enough to simply become aware of your breath and to watch it happen, focusing your attention on it, and allowing all other thoughts to drift away.
Surely, for many this works.
Try it.
For those who want a more active role, many proponents emphasize the use of 'circular breathing' whereby your inhales and exhales don't necessarily stop and start but consist of a continuous motion of breath.
This allows for a fluid movement of energy through the body and can be quite relaxing.
Another practice is to count your breaths.
Generally, it is best to have an exhale twice as long as your inhale.
For instance, if you inhale to a count of two, you would exhale to the count of four.
Inhale to four, exhale eight.
Inhale eight, exhale sixteen.
Yet another variation is to hold the breath between for twice the length of the exhale.
For instance, inhale to the count of four, hold for the count of sixteen, and exhale to the count of eight.
Even with the counting practice, the method is not what is important.
What is important is the stillness of the mind.
We have thousands and thousands of thoughts that race through our minds every moment, all of them clamoring for our attention, drawing us in different directions, and offering us an assortment of illusions.
The practice of meditation helps us to quiet the noise in our minds, find the center of our being, and connect with the pure vitality of Being.
The practice need only take a few minutes a day.
But as you progress in your practice and allow yourself to dip deeper and deeper into tranquility, you will notice an astounding effect on the rest of your life as you will find yourself better equipped to handle the rigors of your job (or the need to find one), the intricacies of your relationships (and the intimacy within them), and your overall countenance and connection with the world around you.
Take some time today to be silent, be still, and to just Be.