How to get started with meditation
Today I want to take a look at meditation and what it can offer to us, mainly because I have been neglecting my own meditation practice of late, and a small voice inside my head keeps whispering to me that I need to get back to it.
So today is a gentle reminder for those of you familiar with meditation and who perhaps like me having been neglecting your practice and also an introduction for those of you just starting out. It is written by Tami Simon, founder of Sounds True, a wonderful online resource and shop for the world’s spiritual teachings.
What is meditation?
Meditation is a method for synchronizing body and mind in the present moment. When our body and mind are in sync, we are naturally relaxed, alert, open, and aware.
What does it mean to “synchronize body and mind”?
For a moment or two, right now, pay close attention to the feeling of the rising and falling of your belly with each in-breath and out-breath. You will notice that when you pay attention in this way, even after just a few moments, your mind and body start tracking together, and everything in you starts to calm down, relax, and open.
Most of the time, our minds and bodies are not in sync. Our minds are like broken record players, going over the same habitual thoughts again and again. Our bodies are often ignored; sensations of pain and pleasure alike are “run over” by the speed and busy-ness of our lives. The experience for most of us in any given moment is that we are stuck in our heads, ignoring our bodies, and living one step removed from our immediate situation.
When we slow down and take time to synchronize body and mind, we experience ourselves and the world in a direct, unmediated way, without conceptual filters. It is this direct experience of the fullness, vitality, and splendor of life that is the gift of meditation.
Meditation Is a Universal Method
Many people wonder if they have to be interested in Eastern religions in order to practice meditation. The answer is no. Meditation is a universal method that is not owned by any religion or spiritual tradition. While it is true that training in meditative techniques has historically been a special focus of the Buddhist and Hindu traditions, we can also find meditative techniques in the Christian Contemplative tradition (in the form of Centering Prayer and the practice of Lectio Divina, the reading of sacred texts), in the Kabbalistic tradition (in the form of precise visualizations, e.g. The Tree of Life), and in the Sufi tradition (in the form of the dhikr, the repetition of the names of Allah), to name just a few examples.
More recently, meditative techniques have been taught outside of any spiritual tradition whatsoever as a practice that is useful for stress reduction; pain relief; and increasing overall health, happiness, and vitality.
In order to explore the benefits of meditation, you do not need to have an interest in following a particular spiritual path. All you need is an open mind and the willingness to experiment with meditative techniques. You can evaluate the results for yourself, based on your own experience.
Mindfulness and Awareness
Let’s return to our beginning meditation practice of synchronizing mind and body by paying attention to the feeling of our belly rising and falling with our in-breath and out-breath. You will notice as you do this that your thinking process begins to slow down and your body starts to relax. In fact, there is a direct correlation between discursive thinking and tension in the body. When we calm our mind, our body relaxes, and when we relax our body our mind becomes calm.
In order to calm the mind and relax the body, meditation practice often begins with focusing on an object, literally “tethering your mind” to an object of meditation. This is the aspect of meditation known as mindfulness, paying close attention to an object of meditation, returning again and again to attending to the object in a nonjudgmental way.
There are many possible objects of mindfulness that you can use during meditation, including sensations in the body, a sacred word, a candle flame, or even the vastness of space itself. It is often suggested that beginning meditators start by focusing on the breath because it is so readily available as a felt experience. You can focus on the movement of the breath as it comes in and out of the nostrils at the tip of the nose—slightly cool on the in-breath and slightly warm on the out-breath—or, as we have discussed here, on the feeling of the belly rising on the in-breath and falling with the out-breath.
If you focus on an object of mindfulness for a period of time, you will notice that your mind and body begin to settle. You start to feel more grounded, more present—relaxed and alert at the same time. At this point, you can begin to open to a second aspect of meditation: awareness. When we are aware, we are not concentrating on any particular object; instead we are open to experiencing whatever arises in the moment. Resting in awareness, we neither grasp onto experience nor push anything away; we simply allow experience to unfold in a natural and unobstructed way. This is sometimes called “resting in the natural state” or “resting in the presence of God.” When we rest in awareness, we are completely open, available, boundless. In this receptive state, insight spontaneously emerges, and we begin know ourselves in the depth and fullness of our being.
Meditation and the Transformative Process
When we rest in awareness, we invite all experience—including repressed memories and other unconscious, disowned, or “shadow” material—to surface and present itself to us. Anything in us that has been experienced, but not consciously felt, is invited to come forward and be known and released. No matter what experience knocks on our door, we open the door, welcome the experience, and feel it fully.
When we push away experiences that we don’t like (which is what we usually do), our lives become partial and incomplete. Alternatively, when we welcome all experience into the light of awareness, we begin to become whole and fearless.
Resting in awareness accelerates the transformative process and the unfolding of our genuine personhood. Stuck energy from our past keeps us contained in a partial, compromised identity. When we hold on to pockets of stuck energy, we feel we need to defend ourselves against anything that might undermine our protective self-structure. When we rest in awareness in an unconditional and receptive way, this blocked energy is unlocked and invited to flow freely. This enables our lives to unfold and flower, for all identity structures to be released, and for us to boldly express who we are and the love that we feel in a natural and spontaneous way. Meditation becomes a path to wholeness, a way of synchronizing body and mind in service to the expression of the fullness and depth of our being.
If you would like to sample some interactive meditation, check out Getting Started with Meditation.
Just what I needed to read today. I have been thinking about starting a meditation practice for some time now and this is just the boost I need to get started.
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Thank you for sharing such a simple and instructive post on meditation. I look forward to checking out the interactive meditations you mention at the end.
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I was very struck by what the author says on stuck energy – this is somehting I know I struggle with in my own life and would love to be able to shift and move on, free from its stranglehold.
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Even reading this made me feel calmer and more relaxed 🙂
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I love the phrase “to rest in awareness” – there is something so soothing about that idea.
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For me meditation is not just a technique, it is a way of being. Whatever you do with awareness is meditation. Even the simple act of brushing your teeth mindfully, without distraction can be an effective meditation.
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Where does the word meditation come from? Just wondering…
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Hi William, I can answer that 🙂 The word meditation, is derived from two Latin words : meditari(to think, to dwell upon, to exercise the mind) and mederi (to heal). Its Sanskrit derivation ‘medha’ means wisdom.
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Meditation brings about not only physical benefits, but psychological benefits too.Many people do not realize that meditation can also improve moods and memory and decrease symptoms of depression. It worked for me!
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I have a question…do you have sit cross legged in the lotus position to meditate?That has always put me off trying as I would not be able to do that.
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Hi Alan, good question. It is not necessary to sitin the lotus position to meditate- you can meditate sitting in a chair. The important thing is to meditate with the spine erect and straight.
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I like to meditate lying in bed but i often fall asleep – while it is relaxing do you think this is a good way to meditate?
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Hi Shaun, I’ve been guilty of this myself, but it is not the best way to meditate. Better to choose a straight back chair and sit with your spine erect for meditation.
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My problem when I try to meditate is that my mind goes crazy with thoughts. Have you any suggestion for how to overcome this?
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You are not alone Emmet! I struggle with this myself often. We are so used to using the mind, that when we try to silence the mind it goes, as you say, crazy with thoughts. I like to picture my thoughts as clouds that are passing through a clear sky – I just watch them pass on by – I don’t need to perch on the cloud and examine the thoughts – I can just let them float by. Another technique I’ve used is to label the thought with one word such as thinking, planning, judging, and so forth – and without dwelling on them, again just let them pass by. Hope this helps a little!
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Thank you Marie, that was very helpful!
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How long should I meditate for? Is there an optimum amount of time?
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Hi Gerry, there is no one correct answer to your question. It really does depend on your level of experience and motivation. For complete beginners I would suggest about 10 minutes but as you continue to practise, you may want to meditate for longer. Let your own body and intutition guide you. Whatever you do don’t force it or allow yourself to stay in an uncomfortable position for any length of time. Switch postion, take a break, do what you need to do to get focussed and comfortable again. Good luck!
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Is it better to meditate on my own or with a group when starting out?
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That’s a great question Lara! Yes, you can meditate on your own. However, this can be difficult particularly in the early stages of your practise. There is a lot to be gained from joining a group, particularly with a teacher. If you meditate with other people you will gain added inspiration and encouragement and there is a wonderful energy that comes from this too. Later when you become more practised you will find it much easier to meditate on your own.
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This has been so helpful and I particularly found the questions of others and your replies very useful – thanks for providing such great info – as always!
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How do you find the time to meditate? I would love to be able to do it, but I have a busy life with small children and a job and just cannot imagine being able to find either a quiet place or the time to do it on a regular basis.
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Many people will sympathise with your situation Deirdre – to find time for meditation can seem difficult, if not impossible sometimes. However, if we value something, we will make time for it – it is the same with meditation. Try to work it out somehow for yourself that you can can carve out even 15 mins a day for yourself to sit in peace and quiet and meditate in the form that works best for you. You will find it gives you more energy and strength for your busy life. Good luck!
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There are so many types of meditation out there – how do I know what is the best type for me? what would you recommend?
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There is no “right” meditation technique for everybody. Some techniques work better for certain people while other techniques work better for other people. The important thing is to find what works for you – so why not try out a few of these techniques for yourself and see what you feel suits you best. Good luck!
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What is the best time to mediate?
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Again Lori, this is one of those things which depends on what suits your lifestyle and your day best – meditation is beneficial at any time of the day. Having said that, most people who meditate agree that early morning is probably the best time to meditate. Part of the reason is that it is said that in early morning the hustle-and-bustle of the world has not yet begun and so it is easier to establish a meditative atmosphere. Having an early morning meditation also lets us carry some of the energy and peace of the meditation into our daily activities.
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Should I meditate with my eyes open or with my eyes closed?
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Different meditation traditions give different answers to this question Pamela. Closing your eyes may contribute to drowsiness and sleepiness–if that’s the case for you then try opening them a little. But then opening your eyes may be distracting – so try with the eyes open halfway, the gaze unfocussed and directed downward, but keeping the head erect with the chin slightly tucked in.
Experiment and see what works for you.
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This has been most informative and inspirational – thank you for a great post.
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A spectacular post, Marie! I remember receiving CDs and literature on meditation when I first went through breast cancer treatment in 1996. It helped me tremendously, along with visualization, which I used to soothe myself as chemo slipped its way through my body. Even before cancer I used imagery (which I find to be a form of meditation) effectively to rid myself of headaches. We in Western culture dismiss the mind-body connection to our detriment. And I love how you answer people’s questions with detailed and helpful information.
Thanks a million for this reminder of a powerful technique that I tend to overlook in the busy-ness of life.
XXOXO,
Jan
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Jan, that is exactly what I do…overlook the gifts of meditation exactly when I need it most myself! Thanks for your lovely comment x
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Marie,
Thank you for this informative reminder! I was introduced to meditation when going through chemo and it is definately something I want to work into my daily schedule. Also, thanks for your detailed answers to the questions! Great job!
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Thank you Kim – as you know, I often post on the very things I need to remind myself of the most!
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Marie, I LOVE this comprehensive posting on meditation! I so needed to read this right now, as my pain from years-ago surgery is flaring up, and my cancer red-flags are going off.
I’m going to meditate, trying for 10 minutes a day. It may decrease/eliminate the pain — and the stress that comes along with it.
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So glad you got something from this Beth. There is a whole body of scientific research which supports the belief that meditation can ease chronic pain. If you are interested check out Jon Kabat-Zinn’s work in this area. Let us know how you get on.
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This sounds so peaceful and healing, I know I’ll never get around to starting it but I do like to take ‘time out’ to myself for quality ‘thinking about nothing’ time 🙂
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It’s a start 🙂
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Meditation is a beautiful experience which soothes the mind and makes you come in terms with the body and the mind.Thanks for the article it would be an introduction to many who are new to this beautiful taste.
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Marie,
Thank you for this post. I must admit, I’ve been a bit of a skeptic on this topic, but after reading this post and all the comments, I’m almost convinced! I think the merits of meditating make it well worth the time one must set aside. I’d like to try it.
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I love the simple description of mindfulness meditation given by Jon Kabat Zinn – it always helps me to stay focussed.
Mindfulness means paying attention in a
particular way:
on purpose
in the present moment
non-judgmentally
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Practising meditation regularly helps to develop and maintain basic positive qualities such as kindness and patience – another great reason to advocate it. Thanks for the terrific intro – namaste x
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I’d like to share with you the practise I use when I meditate based on the mindfulness based stress reduction model in the hopes that it may be of help to your readers
R recognize strong emotion is present
A allow it to be there
I investigate and bring self-inquiry to the body, feelings and mind
N non-identify…let it go
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As a physician who believes most strongly in the mind/body connection, I fully endorse this post and would like to add some of the following benefits which accrue to those who practise meditation.
Improved breathing and decreased heart rate
Reduction in anxiety and depression
Improved health and healing
Helps to alleviate pain
Acceptance
Improved ability to manage anger and frustration
I encourage my patients to try to incorporate meditation into their lives as part of their long term healing.
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