Meditation Basics

by Keira Adams

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 deliberate focus and relaxation. You will experience heightened awareness of both your external surroundings 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.

“Where” is as Important as “How”

Your meditation session will be most effective in a calm environment. Find a room in the house where you feel comfortable. If there are other people at home, choose a location where you can close the door and muffle the noise. Turn off the phone, the dishwasher, the washing machine, and don’t let anyone vacuum.

Once you’re meditating on a regular basis, you’ll probably want some props. A meditation pillow or chair, some scented candles and some soothing meditation audio will all help you on your journey to Zen mastery.

Get Comfortable

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.

However, you need to keep your back straight if you’re sitting or standing. No slouching allowed, or you might just fall asleep. To help you be more comfortable in your preferred pose, you should wear loose-fitting, comfortable clothing so that you’re not focusing on your circulation being cut off. You have more essential 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.

Focus is the most important aspect of meditation. Envision an object in your mind or look at an object in your vicinity, and contemplate it to the exclusion of anything else. The same applies to a particular thought as well as to your mantra.

For a simple routine to get you started, start by settling yourself in your chosen sanctuary. Close your eyes, and envision each part of your body, from the top down or bottom up, it doesn’t matter. Silently name each part as you think of it, and give it your full attention. You’ll immediately notice if there’s tension or discomfort in that particular location. In your mind, visualize the tension leaving that body part. You’ll be amazed at the results.

About the Author:

Keira Adams writes about women’s wellness, including meditation techniques. If you want to know more about this calming practice, visit Meditation-Info.