Committing to Your Meditation Practice
In our busy lives, we often carve out spaces for various needs: a kitchen for preparing food, a bedroom for rest, and an office for work. So why not create a space dedicated to our spiritual practice? Committing to meditation requires not just time but also a conducive environment—whether a quiet corner or a small nook—enhances the practice. Comfort, cleanliness, natural elements, and soothing aromas contribute to a conducive environment. Movement-based practices like walking meditation and Tai Chi offer alternatives for those who find stillness challenging. By experimenting with various techniques and personalizing the practice, anyone can integrate meditation into their daily routine for lasting well-being and mindfulness.
Delivering zen for millennia
Discover the Origins of Meditation
There is much to discover about how meditation can transform your life. To start, let's look at how meditation has influenced people's lives for millennia.
While the exact origins of meditation are unknown, experts agree that it likely began many thousands of years ago, predating modern civilization. Archaeological evidence suggests that even hunter-gatherers practiced forms of meditation, passing down their knowledge orally through generations.
One of the most notable historical sources of meditation comes from Buddhism. Around 2600 years ago, the Buddha, who lived and taught in Southeast Asia, established a path that has inspired countless individuals to achieve lasting peace through mindful awareness and breath control.
Historically, Buddhist meditation was practiced across a vast region, from modern-day Afghanistan to Mongolia and from Japan to Indonesia. However, it wasn't until the mid-20th century that meditation gained popularity in the West.
Today, people worldwide adapt the original teachings of meditation to suit their needs, whether through agnostic mindfulness practices or religious traditions rooted in Buddhism.
Reap the rewards of a still mind
The Many Benefits of Meditation
People take up meditation for many reasons, but relaxation is often a common outcome.
In fact, Herbert Benson, a researcher from Harvard University, coined the term “relaxation response” while studying transcendental relaxation. According to Benson, this response is "an opposite, involuntary reaction that reduces the activity of the sympathetic nervous system."
Since Benson’s research in the 1970s, numerous Western studies have documented the following benefits to the nervous system:
Lower blood pressure
Improved blood circulation
Lower heart rate
Reduced perspiration
Slower respiratory rate
Decreased anxiety
Lower blood cortisol levels
Enhanced feelings of well-being
Reduced stress
Deeper relaxation
In Buddhist philosophy, the ultimate benefit of meditation is the liberation of the mind from attachment to things beyond its control.
Can you think of anything out of your control that you’d rather not stress about?
New to meditation? Start here
A Beginners Guide to Meditation
Now that you have a better understanding of what meditation is, it’s time to explore which methods work best for you. Meditation offers a range of techniques, each designed to help you achieve a state of relaxation, focus, and inner peace. As you begin your journey into meditation, it's important to remember that finding the right method may take some time and experimentation. Different techniques resonate with different people, so be patient with yourself as you explore various approaches.
Meditation is not just about sitting still; it's about creating a space for yourself where you can connect with your inner self, away from the distractions and stresses of daily life. By integrating meditation into your routine, you can cultivate a sense of calm and clarity that permeates all aspects of your life. Whether you’re seeking stress relief, improved concentration, or a deeper understanding of yourself, meditation can be a powerful tool in your personal growth and well-being.
To help you get started, let’s go over some basic techniques that form the foundation of many meditation practices. These steps will guide you into a meditative state, allowing you to experience the benefits firsthand.
Step one: Sit or lie comfortably. Use any pillows or props that help you relax.
Step two: Close your eyes. If you prefer, use an eye mask or a restorative eye pillow if you're lying down.
Step three: Focus on your breath. Notice how your body moves with each inhalation and exhalation. If your mind starts to wander, gently bring your attention back to your breath.
Start with this practice for two to three minutes, gradually increasing the duration as you become more comfortable.
Remember, this practice may be challenging at first, but with time and consistency, it will become second nature. Through regular meditation, you can unlock a wealth of benefits for your mind, body, and spirit.
Focus your mind!
Perhaps Concentration Meditation Is For You
If sitting still with your eyes closed is challenging for you, try focusing your attention on a single point. This focus could be on something you can see, repeat, touch, or listen to.
Have you ever found yourself captivated by staring into a bonfire or flame? Try lighting a candle and focusing on it for a few moments. The flickering flame can be a mesmerizing focal point that helps draw your attention inward.
You might also try repeating a mantra, such as the eternal sound of ‘Om.’ Mantras can be spoken aloud or silently in your mind, creating a rhythmic and calming effect that aids concentration.
Mala beads are another option. Similar to a rosary, mala beads are strung into a necklace and are used for counting during meditation. As you move each bead through your fingers, it provides a tactile focus that helps keep your mind centered.
Alternatively, shift your focus to something you hear, like the repetitive sound of a gong, the soothing sounds of nature, or a guided meditation soundscape. Auditory stimuli can anchor your mind, making it easier to maintain focus.
By practicing concentration meditation, refocusing your awareness can become more manageable. This approach can make your meditation practice more accessible and enjoyable, helping you to cultivate a deeper sense of presence and tranquility.
Moving meditation
A Still Mind Doesn’t Require a Still Body
If carving time out of your day to sit still doesn’t seem feasible, that’s okay! Meditation isn’t limited to sitting quietly; there are numerous alternative styles to explore that integrate movement and mindfulness. These practices can be just as effective in helping you find inner peace and focus. Let’s dive into a few options that might resonate with you.
Walking Meditation
Walking meditation, known as ‘Kinhin’ in Zen tradition, involves taking slow, deliberate steps while maintaining awareness of your body and mind. This practice can be particularly grounding, as it combines movement with mindfulness. If you have access to a Zen garden or a circular walking path, take advantage of it. If not, any safe space with room to move, like a park or a large field, will do. The key is to keep your movements continuous and your focus inward, on your sensations and thoughts, rather than on your surroundings.
Tai Chi
Tai Chi, which translates to “Grand Ultimate” in Chinese, is a practice that aligns the energy, or chi, in your body and mind. According to Chinese medicine, disruptions in chi can lead to illness and disease. Through the slow, deliberate movements of Tai Chi, which resemble a graceful, slow-motion dance, you can help realign and balance your chi. This practice not only promotes physical health but also enhances mental clarity and emotional stability.
Dance and Other Movement Practices
Movement can be a powerful way to let go of the ego and immerse yourself in a meditative state. This doesn’t have to be traditional dance; it can be anything that gets you moving and focused. Dancing around your living room, attending a yoga class, swimming laps in a pool, or even dribbling a basketball around a court can serve as a form of meditation. The goal is to engage in an activity that allows you to shift your focus away from everyday thoughts and into a “zone” that nourishes your mind.
Exploring Alternative Meditation Styles
These movement-based practices are just a few examples of how you can incorporate meditation into your life without sitting still. By experimenting with different methods, you can find what works best for you. Whether it’s through the structured forms of walking meditation and Tai Chi or more free-form activities like dancing or sports, the essence of meditation remains the same: to cultivate a state of mindfulness and presence that enhances your overall well-being.
Meditation is a highly personal journey, and there’s no one-size-fits-all approach. What’s important is finding a practice that resonates with you and fits seamlessly into your lifestyle. As you explore these alternative meditation styles, remember to be patient with yourself and enjoy the process of discovering new ways to bring mindfulness into your daily routine.
Be mindful with your thoughts
The Science Behind Mindfulness Meditation
At this point, you may have tried a few meditation techniques but are still just getting the hang of it. If you want to try a different approach to navigating your thoughts, consider mindfulness meditation.
Mindfulness meditation encourages you to observe your wandering thoughts with non-judgmental awareness. Think of it as watching a bird fly by your window: you acknowledge the bird, observe it for a moment, and then let it go without getting wrapped up in questions about where it’s going, where it came from, or whether it’s having a good day. You simply make a mental note that you watched a bird fly by.
In mindfulness meditation, the goal is to observe your thoughts and feelings with the same detachment. When a thought arises, acknowledge it without judgment, observe it briefly, and then let it pass. This practice helps you avoid becoming entangled in your thoughts or emotions, fostering a sense of calm and clarity.
As you continue to practice mindfulness meditation, you'll begin to notice patterns in your thoughts and feelings. You might become more aware of how you tend to judge certain situations or get triggered by specific emotions. Over time, this awareness can help you develop a more balanced and composed mindset. Instead of reacting impulsively to your thoughts and feelings, you learn to observe them from a distance, which can lead to greater emotional stability and inner peace.
Remember that mindfulness meditation, like any other form of meditation, takes practice. It’s normal to find your mind wandering frequently at first. The key is to gently guide your attention back to the present moment without frustration or self-criticism. With consistent practice, you'll find it easier to maintain a state of mindful awareness, leading to a more centered and balanced life.
Mantras 101
Should Mantras be a Part of Your Meditation?
A mantra is a syllable, word, or phrase repeated during meditation. It can be spoken, chanted, whispered, or silently repeated in the mind. The practice of using mantras for meditation originates from ancient Buddhist and Hindu traditions, but mantras can also be used for non-secular mindfulness practices.
The Purpose of Mantras
Repeating a mantra can serve multiple purposes:
Mental Protection: Mantras can help shield the mind from distractions and negative emotions.
Spiritual Connection: They can aid in developing a deeper spiritual purpose.
Focus and Receptivity: In Buddhism, mantras help keep the mind focused and open to the present moment, fostering gratitude and appreciation.
Divine Connection: In certain Hindu and Christian traditions, mantras are used to focus the heart and connect with the divine.
Developing Your Mantra
When creating your mantra, start by considering your intention. This could range from overcoming personal challenges to fostering patience.
Examples of Intentions and Mantras
Here are a few examples to inspire you:
Intention: "May my practice help me overcome destructive personal habits." Mantra: "I am strong, intuitive, and capable."
Intention: "May my practice help me be more patient." Mantra: "I am exactly where I’m supposed to be."
Think of your mantra as something a wise mentor, close friend, or beloved family member might say to you. Here are a few more examples:
My heart will guide me.
I am content with this moment.
I am strong, intuitive, and intelligent.
Flexibility in Mantras
Remember, your mantra can evolve with your needs. You can change it daily or even moment-to-moment to fit your current mood or circumstances.
Using a mantra in your meditation practice can provide a focal point that enhances concentration, emotional balance, and spiritual growth. Embrace the process of finding the mantra that resonates most with you, and allow it to guide your meditation journey.
Finding the perfect space
Creating the Right Space for Meditation
You have a kitchen to prepare food, a bedroom to rest your body, and an office to work—so it only makes sense to have a space dedicated to your spiritual practice. Fortunately, you don’t need an entire room for meditation—a corner, nook, or even a closet can work. Before you start decorating, here are some things to keep in mind:
Ensure your space is serene and not in a heavily-trafficked area. Keep the area clean and uncluttered; your eyes should fall on a clean surface, not a stack of unread mail, your phone, or a computer screen. Make it a comfortable space where you can sit for prolonged periods, using blankets or cushions if needed. Natural lighting is ideal, but soft lights like candles or fairy lights can also create a soothing ambiance. Bringing nature inside with plants or flowers can enhance the tranquility of your space. While a shrine or altar isn’t necessary, setting up a small table or landing space for meaningful items can be nice. Incense sticks, scented candles, or essential oils can create a calming atmosphere, making the practice more immersive and memorable by engaging multiple senses.
Imagine a serene corner of your home where you can retreat for meditation. Picture a quiet corner of your living room, away from foot traffic and noise. Visualize a small, tidy area with minimal distractions—no electronics or clutter in sight. Envision a plush meditation cushion or a yoga mat with a cozy blanket for extra comfort. Soft natural light streaming through a nearby window, complemented by the gentle glow of a few candles, adds to the ambiance. A small potted plant or a vase of fresh flowers brings a touch of greenery. A low table with a few cherished items—perhaps a favorite book, a piece of meaningful art, or a small statue—adds personal touches. The soothing scent of lavender essential oil diffuses in the air, creating a peaceful environment.
Do you have an idea of what your perfect meditative space would ideally look like? Picture it in your mind: the colors, the textures, the scents. Think about how you can transform a small part of your home into a sanctuary that invites calm and reflection. Creating this space is the first step in building a consistent and rewarding meditation practice.
Committing to meditation is a journey that involves both finding the right techniques and creating a supportive environment. Whether you prefer mindfulness meditation, the repetition of a mantra, or movement-based practices like walking meditation or Tai Chi, the key is to remain patient and open to the process. By dedicating a specific space in your home and consistently practicing, you can foster a deeper connection to your inner self and enjoy the numerous benefits that meditation offers. Embrace this journey, and allow your meditation practice to nourish your mind, body, and spirit.
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