Meditation steps:

• Prepare
• Check your posture
• Relax
• Be mindful
• Be still
• Close the meditation – gently

 

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Meditation: the art of calm

Massachusetts General Hospital recently shared results from a study of the brain scans of 16 people before and after completing a course in mindful meditation. The study concluded that the parts of the participants’ brains associated with compassion and self-awareness grew – and parts associated with stress shrank. This is one case study of many in recent years, all yielding similar results – meditation can have a positive impact on your brain and lifestyle.

Meditation is both an experience and a practice. It is characterized by deep relaxation accompanied by open awareness. When in a meditative state, body and mind are relaxed and there is a natural sense of ease and stillness. The practice of meditation is more about simply “being” versus “doing.”  

While meditation is simple, it is not always easy. It takes practice to calm the mind, which is notorious for wanting to distract us with a variety of thoughts. Don’t let this stop you; be patient. With regular practice, mediation will become easier, more effortless, and will be something to look forward to and enjoy.

Let go and be still

To get started, you will need just minutes, not hours. Set aside five, 10 or 15 minutes in your day. Here are the steps:

  • Prepare. You can create a “meditative space” wherever you are. This is likely a quiet place, removed from the outside world, where you feel safe and comfortable.
  • Check your posture. Sit in a comfortable position; back support is important so you feel relaxed in the sitting position.
  • Relax. Close your eyes and beginning with your head and ending with your toes, check for tightness or tenseness in your body. Began to noticeably relax each part of your body; pay attention to what your body feels like as it relaxes.
  • Be mindful. Without judging or attempting to change anything, pay attention to the present moment. Pay attention to what is happening around and inside you at the moment. Feel your breath moving in and out, notice your emotions and thoughts.
  • Be still. Notice your thoughts, be aware of them, but don’t give them space to grow. Try to just stop thinking. If it helps to concentrate on something, try thinking about a favorite place and just hold that vision in your mind. When your mind wanders, gently bring it back to the present moment.
  • Close the meditation – gently. At the end of your meditation don’t just open your eyes and jump up. Enjoy the time you spent in meditation for a moment, move back to your day smoothly and with ease.

A resolution worth keeping

Gaining experience with the practice of meditation will increase your ability to enter into a state of deep peace at will. The calm, clear and silent mind achieved during meditation will translate to your daily life. And who wouldn’t want to have greater peace of mind, perform better at work, feel less fear and anxiety and struggle less with oneself and others? As you practice the art of meditation, remain patient, have fun and consider the following principles:

  • Meditation is profound but should not be too serious.
  • Choose to enjoy meditation rather than making it a rigid discipline.
  • Meditation is about letting go and just being.
  • Meditation is not about having blissful, peak experiences. It is about changing our relationship with our experiences and becoming less reactive, more present.
  • Meditation is not about moving away from life, but about embracing life more fully.
  • Keep it simple.
  • Smile.

Sources:

Gawler, Ian and Paul Bedson, Meditation:  An in-depth guide, Penguin Group, 2011.
Harris, Dan. Re-wiring your brain for happiness: Research shows how meditation can physically change the brain, July 28, 2011.
Lovett, Edward. Meditation 101: Tips for beginners, July 28, 2011.
Shapiro, Ed and Deb. Be the change: How meditation can transform you and the world, Sterling Publishing, 2009.