Meditation for Everyone
Meditation is often thought of as a mystical or spiritual concept, but meditation is simply a method to focus the mind. It’s a way of centering your attention and eliminating the stream of jumbled thoughts that often run through your head. Meditation is different for everyone and can be as simple as observing the breath for 5 minutes or taking a walk. The key is that you are only focusing on what is happening in that moment.
Meditation has both emotional and physical benefits. It provides you with calm, peace, and balance. Practicing meditation has also proven to lower blood pressure, slow the heart rate, and decrease your rate of breathing; this is the opposite of changes in the body during stressful times. Although there are limited studies, some believe that meditation can help with anxiety, depression, heart disease, sleep disorders, and many other illnesses.
There are a variety of meditation techniques including the samples below. Let go of judgment and doubt and pick one to try for a week or two. If it does not work for you, try another method.
Conscious Breathing
This type of meditation is based on being mindful and aware of the breath. Simply close your eyes and draw your attention to the sensation and sounds of your breathing. Focus on the duration of your breath and the effects it has on your body. If the mind wanders just notice that and bring your attention back to the breath.
Guided Mediation
With this type of meditation you form mental images of places or situations you find relaxing. You can do this on your own by imagining yourself in a place that is calm and peaceful and using all the senses to focus on smells, sights, sounds, and textures. You can also find many guided meditations on the internet or at the library.
Mantra Meditation
During mantra meditation, you silently repeat a calming word, thought, or phrase to prevent the mind from wandering. This practice is often spiritual or religious but it does not have to be. You can repeat any word or phrase that is meaningful to you.
Moving Meditation
There are several types of moving mediation including qi gong, tai chi, yoga, and walking. This can be appealing if you don’t want to sit still for a long period of time. In any moving meditation you are encouraged to focus on the moment and the movement of the body and not on distracting thoughts or worries. Yoga and tai chi both focus on the breath to keep the mind from wandering. During walking mediation you can also focus on your breath and you can focus on the nature all around you.
Whichever technique you choose, try not to get frustrated. When thoughts pop up, don’t berate yourself, just notice them and then regain your focus. Remember, there is no right or wrong way to meditate. Experiment with different techniques and you will find what works best for you.
