The stress of daily life's relationships, work, and money can sometimes seem like too much to handle. The answer? Meditation—because it's a good way to combat stress, and it's way more affordable than a massage (and better on your waistline than after work drinks).
What is Meditation?
Meditation is an ancient practice with well-documented results. As well as less stress, practitioners report better focus, improved ability to relax and better management of emotions. The word "meditate" is defined by the Merriam-Webster dictionary as 1) to engage in contemplation or reflection or 2) to engage in mental exercise for the purpose of reaching a heightened level of spiritual awareness.
The Basics of Meditation
Don't worry if you don't feel "spiritual;" the practice is for anyone and is recommended by health professionals and self-help experts. Mediation is practiced in many different ways. Start with the basics, and then you can try new methods derived from your results or research.
Find a quiet and comfortable space to meditate. Wear comfortable clothes that won't distract you or feel binding. As you progress in your meditation practice, outside noises will be easier to ignore, but as a beginner, music-blasting roommates should be avoided.
The best way to position yourself is to sit comfortably with your back upright. Hold your head up straight. You can sit on the floor or in a chair. Sitting cross-legged on the floor is a popular choice for beginners as well as the more experienced because this position combines the needed aspects of comfort and alertness. Avoid lying down or leaning against something; it might encourage you to go to sleep.
There are many different ways to hold your hands. Start with leaving them loosely on your lap. If you feel any tension in your back or neck caused by the weight of your arms or hands you may need to support them better. Supporting your hands higher in your position by placing them on a pillow or blanket in your lap should help.
There are different schools of thought on closing your eyes or leaving them open. Most people close their eyes or relax their eyelids in a downward gaze.
Getting Started
Now you're ready to begin! Start with a breathing meditation. Focus on your breathing; be conscious of it but don't alter it. Your mind will begin to wander at some point. When this happens, revert back to making breathing your focal point. It will probably be difficult to put thoughts aside at first, but it will become easier the more you meditate. If you want, you can count your breath as you exhale. When you get to four, start again with one. Some people use counting to continually bring the focus back to breathing. When thoughts enter your mind, it's important to move away from them without negative feelings. Don't allow them to frustrate you but rather divert your thought back to your breath.
Doing More With Meditation
Your breathing meditation is your building block. Some people stick with just this technique while others incorporate more aspects into their meditation. When you feel like you're ready, you can add to your meditation. You might want to try using your inhaling and exhaling to think about things you want to bring to yourself and things you want to take away from yourself. For example, you might think peace and calmness as you inhale and anxiety and tension as you exhale.
You've probably heard of "mantra." According to the Merriam-Webster dictionary, mantra is 1) a sound, word, or phrase that is repeated by someone who is praying or meditating and 2) a word or phrase that is repeated often or that expresses someone's basic beliefs. There are traditional eastern texts of mantra that practitioners of meditation use or you can repeat a word or phrase that is meaningful to you. You can even focus on an object or a thought.
Extra Tips
The length of time you meditate is a personal choice. Many practitioners meditate for up to 40 minutes a day, but this amount of time may not be practical for you. Don't worry, though, the general rule is that any meditation is better than none. Begin with just five or 10 minutes a day. People who stick with it usually increase their time because of the benefits they feel.
The time of day you meditate is up to you. Make a commitment to try meditation for a certain amount of time (example: 10 minutes a day for two weeks). The commitment may decide your time of day for you. The quiet morning before others are awake might be best for you, or you may prefer an after-work, end-of-day ritual. Some people meditate as needed when they feel stress coming on, but this certainly isn't practical for everyone's schedule.
What you do when you're meditating has a lasting effect that carries over in your non-meditative life. Because you've practiced being calm and minimizing your reactions, you may be able to react calmer in real-life situations. You also have made negative thoughts and feelings go away by concentrating on something else. As you practice, don't feel pressured to to it all "the right way." Meditation is a process that continues to develop as you practice. Being hard on yourself is contrary to what you are trying to achieve. Think peace, love and calmness.
The answer to the question, "should I meditate?" is YES! It's something you can do for yourself that doesn't cost anything. It may improve your health and your emotional state, but the best reported effect might be happiness.
