What is meditation, and is it as complicated as it appears? The answer to the second question is definitely “no”. The first question will take a little more explanation, which will also help to explain why meditation is easier than it might seem to be.
When you meditate, your body and mind are in a state of purposeful focus and rest. You will have sharpened consciousness of both your outer environment and your inner self.
There are numerous schools of thought regarding meditation. At their core, however, the principles are the same. The key to the practice of meditation is to calm your mind by eliminating negative thoughts through intense focus. Afterwards, your thoughts will be less scattered and your actions more purposeful.
Picture it as spring cleaning of your inner self. Your harmful thoughts (think of your reaction to long line-ups, rude customer service representatives and your friend’s new boat) are what “pollute” your mind. Meditation “cleanses” the mind, and lets you focus on the stuff that really matters.
Find a Sanctuary for Your Meditation
The practice of meditation will have optimal results in soothing surroundings. Pick a room in your home that makes you feel relaxed. If other people are in the house, find a place where you can lock the door and shut out distractions. Turn off the phone, and shut down any noisy appliances such as the washing machine.
Once meditating is part of your routine, you’ll likely want some extras to enhance the experience. Calming meditation tapes, some aromatic candles and a meditation chair or pillow will help to set the stage.
Assume the Position
You’ve almost certainly seen the characteristic images of meditation; people twisted up like a pretzel with flawless stance. You’ll be reassured to know that this isn’t at all compulsory. The plan is to be comfortably positioned so you can concentrate on your meditation, not your painful muscles. You can sit with your legs crossed or extended and with your back against the wall, you can stand up, lie down, and even walk around.
Keep in mind, however, that your back needs to be straight if you’re standing or sitting. If you slump, you’ll be too relaxed and run the risk of falling asleep. And for maximum comfort, wear something loose and comfy so that you’re not focused on your pants cutting into your middle. You have much more important things to focus on.
Just Concentrate
Many practitioners of meditation incorporate a mantra into their routine. A mantra is a word or sound that is continuously repeated, and your full concentration should be on nothing but that sound. Pick a word or phrase that has meaning to you, or just a sound that feels good. Although not a necessary component of meditation, it does help you to focus on your breathing and can lead you to a higher state of consciousness.
The key to a successful meditation experience is focus. Choose an object in your mind or in your line of vision, and concentrate on it to the exclusion of everything else. The same applies to a specific thought as well as to your mantra.
For a simple routine to get you started, settle yourself in your quite location. Close your eyes, and imagine each part of your body in order, either from the bottom up or top down. Wordlessly name each part as you concentrate on it and give it your complete attention. You’ll notice right away if a particular location is tense or painful. In your mind, imagine the tension leaving your body. You’ll be astonished and pleased by the results.