Meditation: A Simple Start

Often used as a technique to obtain peace of mind and body, meditation has shown to improve quality of life. However, to some it may seem like a hard skill to acquire.

People often complain that it is hard to maintain a ramrod posture and clear the mind of all thought, others do not feel signs of progress, and many say that it takes too much time. In fact, it is common to find yourself to be tense, having a hard time sitting still for any period of time.

Specifically, past experience can dictate how you think of meditation and ultimately your attitude towards it. Even if you have had a previously negative encounter, you will find this article easy to follow and a great introduction to the misunderstood world of meditation.

Find a comfortable position

The mediation propagated by popular media tend to portray it in monk-like fashion. However, meditation is really an introspective pursuit and as such, be performed with methods tailored to the individual. The first step to any meditation routine is coming in with the right intentions. Understanding why meditation is useful can help build a sense of purpose and enable you to feel the effects clearly. Ask yourself: why am I meditating? The next step is to find a comfortable position that take into account your environment. Contrary to common depiction, it is not completely necessary to sit at a 90 degrees angle, with your legs crossed.

What is necessary, is that you find a position that allows you to forget the environment you are in. For example, sitting in bed may not be the most comfortable position as you sink into the mattress. As such, laying down allows you “minimize” the physical nature of your body and step into the mental realm. However, feel free to ignore this example. It is entirely up to the individual what position they find the most comfortable. Take the environment into consideration as well. You may find that you feel more comfortable in the confines of your room, car, or office rather than out in your backyard or park. It is also important to test out different areas. Do not be constrained to one method or discouraged if another does not work.

Discern a point of focus

The point of focus is a tool that helps beginners and experts alike. As its name suggests it is a single thought or action that helps keep distractions to a minimum. Since meditation famously requires people to be the master of their thoughts, it is essential to know how to control them. The point of focus can be anything, with some examples including a memory, breathing, or image. However, it is best to not be dependent on its use. Rather than focusing on it throughout the meditation session, it is better to use it as an instrument to start the meditation. When your thoughts no longer threaten to engulf you, the point of focus can slowly vanish.

Manage your thoughts

Our thoughts are what makes us unique. Do not be in a hurry to discard of them when meditating. Learn from reoccurring cycles. Find the root, understand, and discard negative cycles of thought. Meditation is a useful place to do so as our thoughts tend to race when we stay still. With that being said, it is important to always bring your focus back. If you cant seem to find a way to get rid of certain thoughts, acknowledge their presence and move on. You have your entire life to chip away at it, allow yourself this brief opportunity of respite. It is important to remember that this is the hardest skill to learn. moreover, just like any other skill, you will need time and effort to gain mastery over it. Do not worry needlessly if it does not work out immediately.

Focus on breathing

Breathing is a subtle yet important aspect of mediation. Stressful situations are often characterized by fast breathing and heart rate, we want our tissues oxygenated in preparation for fight or flight. By controlling our breathing and taking deeper and protracted breaths, it becomes easier to induce a state of calm. As such, the whirlwind of thoughts begin to calm and we enter the best possible meditative state. As stated previously, breathing is also a great point of focus. By interacting with our breath, we limit the number of stray thoughts.

Maintain optimal duration

Unlike popular knowledge, meditation does not need to extend hours or days. It is best to upturn tradition, and meditate at times that best fit your schedule. It can extend as long or little as you want. However, keep in mind that it is better to not rush through a session. Free time during the day that allows you to extend a session if need be, perhaps you get lost in a trance. This has the added benefit of limiting future planning during a time where you want to escape from such thoughts.