A Beginner’s Guide to Meditation
Meditation is a beautifully beneficial practice that anybody can do at anytime. It is about being in the present moment and not judging any thoughts that come up. You can meditate no matter that you’re doing- sitting down, going on a walk, or doing the dishes. In order to begin, all you need is 10 minutes and an interest to start.
What is Meditation?
Meditation has existed for thousands of years and is used by numerous cultures, but in general terms, it is the practice of making the decision to be in the present moment as a means of finding inner-peace and awareness. The specific meditation techniques vary based on culture and goals, but overall, meditation helps to improve your sense of awareness and focused concentration. With practice, peace, calm, and balance become a more natural way of being, as well as improvements in physical symptoms, such as reducing anxiety, lowering blood pressure, and improving memory. Here, we will explore two variations of meditation, yogic meditation and mindfulness meditation, as well as how to develop a mindfulness-based meditation practice.
Traditional Yogic Meditation
To best explain what yogic meditation is, an overview of the original philosophy of yoga must be given. Yoga originally existed as a means to become united with the universe, or divine. As documented in “The Yoga Sutras of Patañjali”, there are 8 limbs of yoga, or the 8 different levels to progress through. These levels work from the outside of the body, to inwards in order to achieve an internal state of peace, unity, surrender, and bliss. These limbs start by describing the code of conduct on how we treat others (yamas), followed by how we treat ourselves (Niyamas). From here, the practitioner starts to build strength in the physical body in preparation for the mediation (asanas). The asana practice is what we (modern yogis) practice the most; it is the movement/flow part of yoga. Only from the asanas that we can find our breath, and understand how to breathe properly and fully. Interesting side note- the breath (praynama) is technically considered to be more advanced than the posture itself.
Once we treat others right, treat ourselves right, build strength in the body, and breathe properly, then can we move into a meditative practice.
This process begins with purposefully withdrawing from the senses (pratyahara). This technique is used as a means of lessening the effects that outside factors have on your levels of concentration. It is the process of becoming unaware of outside elements, such as noises, smells, clothing on your skin, etc. After withdrawing from the senses, then begins the process of pointed concentration (dharana). This is working to cultivate a singular focus of concentration through chanting, repeating one word or phrase (mantra), or concentrated gazing. Once your mind is only on one point of focus, then you can slip into the meditative state of oneness. This meditation (dhyana) is about continuing to dial your concentration to be more and more pointed until you’re finally able to “let go” of your sense of self. The final limb of yoga is this unwavering sense of one-ness (Samadhi). This is described as “‘when individual consciousness unites with the divine consciousness and the illusion of separateness dissolves”. You simply are one with the universe. It is something that can not be described, only felt.
As practiced today, it is certainly not the goal of most modern yogis to achieve the state of “Samadhi”, or have it relate to a religious experience. The importance of learning the philosophy of yoga is to have a more well-rounded understanding of terminology and why the practice is the way it is.
Mindfulness Meditation
Meditation through the lens of mindfulness is used as a practice of cultivating inner-acceptance and self-awareness. It is a technique used to calm the mind and nervous system, and feel more at peace in times of stress while having more gratitude for everyday life. Meditation is a practice to strengthen your ability to be in the present moment and to gain awareness of your thoughts while approaching them with acceptance rather than reaction.
The message that rings throughout this practice: Meditation is not about having zero thoughts. It is about bringing your awareness to them, and creating a space between thought and reaction. Understand that you are more than your thoughts. Listen to them without judgment, understand that they are there, and know that you have the control to limit how much it affects you in the moment. Inhale, listen, exhale, let go. The moment will pass, and you have the strength already inside of you to find acceptance and peace.
How to Meditate
There are many different ways of meditating within mindfulness, and there is more than meets the eye. Perhaps the meditation that first comes to mind is sitting with your legs crossed with your eyes closed. While that is a very real and valid form of meditation, it also takes other forms. As described earlier, mediation is about being in the present moment. This includes going on a walk and bringing conscious awareness of everything you see, everything you hear, and everything you feel. Simply put, it is being intentional about staying present without distractions.
With cultivating a seated meditation, if you find difficulty in sitting up tall for extended periods of time, try elevating your hips by sitting on a pillow, blanket. This will help find length in the spine to help build the strength for a seated meditation. Here are some examples to try in a seated meditation.
Easy Pose on Blanket
Easy Pose on Block
Hero’s Pose on Block
Types of Meditation
Guided Meditation
When starting a practice, one of the greatest places to start are with guided meditations. With soft music playing, there is a narrator that guides your thinking with imagery, breathing techniques, or methods of processing your thoughts. There are countless topics to choose from to guide you through whatever you may be beneficial- reducing stress, grounding techniques, overcoming insecurities, or clearing your mind. This is a great way to start to develop awareness and navigate thoughts that come up in real time. These are found in many videos on YouTube, or with mindfulness-based apps such as Calm or Insight Timer.
Body Scan Meditation
This mediation is about developing an inner-awareness of the body. This practice guides your awareness of all areas of your being as your breath moves throughout. It’s most beneficial as a means of approaching your body without judgment and perhaps even love.
Loving-Kindness Meditation
This practice is typically a guided meditation that is all about acceptance, love, and connectedness. It brings awareness to all the love you have felt for others, all the love others have felt for you, and all the love you have felt for yourself. With this attention, you start to see the innate connection between anyone who has ever loved and felt loved.
To understand this further, begin this thought experiment. Think about 3 different people who you have loved, appreciated, or respected. Branching off, each one would also be able to name 3 different people who they have loved (9 people total), and each of those people could name 3 different people they admire (27 people total), and so on and so forth. Very quickly you can start to build a web with all walks of life of those who have ever experienced love. That beauty brings a sense of gratitude and appreciation, which is what this meditation shines light upon. Through this foundation, other topics can be explored such as forgiveness, well-being for others, and respect for all.
Getting Started
As a stepping off point, I invite you to try out this video. This is 10 minuted guided meditation that is a great introduction to this sense of awareness.
Begin by sitting or going on a walk, whichever makes more sense in your body.
Remember, meditation is not about having no thoughts. It is about being with your thoughts, simply breathing through them, and coming back to the breath in the present moment.
As you begin, you can experiment with different types to find what best suits you. And as you try different techniques, know that some will work and others won’t, and when things don’t work, that doesn’t mean there is anything wrong. Simply try something else the next day and find what is most beneficial. Start by setting aside 10 minutes everyday and then listen to your mind and body about how to progress from there!
Also understand that it is a practice. It usually takes time to become comfortable to be with your thoughts, and know that that is perfectly normal. With anything you practice, it will become easier over time and soon you will feel the benefits start to shape your being.