A Brief Introduction To Meditation

It can be easy to let your thoughts take control of you, to become you, to spiral out of control and lead you into a negative headspace. The practice of meditation and the concept of mindfulness can help us regain control of our minds and our thoughts and take us on a path to cultivating inner peace and perhaps even reaching spiritual enlightenment.

So, what is Meditation?

The Dictionary defines the word ‘meditate’ in the following ways:

• Focus one’s mind for a period of time, in silence or with the aid of chanting, for religious or spiritual purposes or as a method of relaxation;

• Think deeply about something;

• Plan mentally; consider

There are a number of different ways to achieve meditation, such as mindfulness meditation, transcendental meditation, yoga meditation, guided meditation, amongst other methods.

For the purpose of this article we will focus on mindfulness meditation. The UCLA Mindfulness Meditation Program defined mindfulness meditation as:

“Paying attention to present moment experiences with openness, curiosity, and a willingness to be with what is. It is an excellent antidote to the stresses of modern times. It invites us to stop, breathe, observe, and connect with one's inner experience. There are many ways to bring mindfulness into one's life, such as meditation, yoga, art, or time in nature. Mindfulness can be trained systemically, and can be implemented in daily life, by people of any age, profession or background”.

Why should we Meditate?

Before looking at how to meditate, let’s consider why we should meditate. Recent research has shown that practicing meditation-based exercises on a regular basis has some of the following health benefits:

• Boosts your immune system

• Helps to deal with stress, anxiety and depression

• Relieves IBS symptoms

• Helps with better resistance to viruses and tumours

• Lowers blood pressure

• Improves sleep

• Reduces chronic pain

• Helps with heart disease

As well as these notable health benefits, there are also benefits beyond our physical wellbeing. Having a consistent meditation practice can help to guide us around life's obstacles. It can eradicate the negative thought processes which prevent us from achieving our goals and connecting with other people. Once we are able to objectively observe the busy thoughts which occupy our minds, we begin to see them for what they truly are. We begin to see that they are usually more detrimental than helpful. If we come out of our thoughts, and allow ourselves to not be submerged in them, we can begin the first steps towards clearing our minds.

How do you Meditate?

As humans we constantly have this dialogue running through our heads during the day. We analyse our interactions with other people, we think about the future, we think about the past, we think about things that might go wrong, we think about things that worry us; all of which leads to an anxious and stressed state of mind. This constant chatter in our heads is referred to, by Buddhists, as the mad monkey. This is because it is like a mad monkey jumping around in your mind, constantly chattering and never quiet.

One of the primary focuses of mindfulness meditation, then, is to give the mad monkey something to focus on. The fundamental goal of mindfulness meditation is to simply clear the mind. When the mind is clear, and not riddled with thought, the result is calmness.

So what do we give the mad monkey to do? It’s simple. The task is to focus on your breath; become aware of your breath, and let go of thoughts. Thoughts will inevitably come into your mind but simply let them pass through and don't focus on them, bring your attention back to the breath. You don't have to try to breathe slowly, quickly or in any particular way, simply observe your breath as it goes through its natural motions. While you continue focusing on your breath thoughts may arise; they may disguise themselves as important or necessary, just let them pass. Silently observe the thoughts and without judgement allow them to dissolve. Drawing your attention back towards your breathing will allow your thoughts to fade away naturally. As thoughts arrive they gain energy and importance from the attention you give them, focus your attention back towards your breath.

As you emerge from your meditation, become aware of the sounds around you, the space around you and the sensations in your body.

Sometimes it will seem almost impossible to control your mind and emotions. Keep trying even though you don't feel that you're making any progress. Consistency and patience are key. Regular meditation can actively increase your ability to calm the mind and generate a more permanent and unwavering sense of peace.

Other Tips Before Starting Meditation

Try to sit as comfortably as possible. You don't necessarily have to be cross-legged, as this can be very uncomfortable if you are not used to it. Also, start by setting yourself realistic goals. People often make the mistake of trying to meditate for long periods of time straight away. However, this can have a negative effect, as it can then seem like a chore. Try to start with something more modest like 5-minutes a day, but try to keep it consistent and do it everyday. Once it becomes a habit you will soon find yourself practicing for 10, 20 and 30 minutes a day.

Conclusion

In an increasingly stressful, fast-paced and busy world, spending some time in silence and stillness, observing your thoughts and letting go, can be extremely beneficial. It may seem difficult, and even unnatural at first, but keep persevering and it will soon become an integral part of your life.

When you transform your mind, everything you experience is transformed - Mingyur Rinpoche