What is Meditation?
Meditation is an experience. It is a state of being to be practiced + experienced.
Minds are moving things. They are designed to move. It’s good to recognise that. Our heads are constantly processing a lifetime of information derived from our memories, perceptions, experiences, sensory knowledge, beliefs + familiar understandings + thoughts.
All this, processed along with our day to day activities, responsibilities + sensory input makes for a busy chaotic mind. Left uninterrupted at best we get duped + complicate our lives unnecessarily at worst we get sick + our systems malfunction.
The Vedic + Buddhist texts talk of the chattering monkey mind.
Carl Jung says ‘the cat ignored becomes the tiger’
Yoga offers us various methods (8 limbs) to access the state of Meditation (Dhyana) from which the ultimate yogic bliss state can arise (the state of complete integration ~ balance ~ union of our physical, emotional + energetic bodies (Samadhi)).
The most commonly used methods to access meditation involve exercises and techniques in Breath control (Pranayama) Focussed Concentration (Dharana) and Withdrawal of the Senses (Pratyahara). Yoga Postures (Asana) + mindful intentions/attitudes/restraints (Yamas + Niyamas) can also help to access the state of meditation.
Exercise the mind
Meditation exercises the moving mind in a deliberate way.
The aim is to tame the monkey mind. To give order to the chatter. To tame the tiger so to speak.
The exercise is to move the mind in a simpler way. To uncomplicated the movement for a short periods of time. To stretch our mind beyond the jumble + relax it out of the chaos by allowing it to move but being aware of it moving by simply watching the mind content without participation. In doing this we experience the state of meditation.
Through meditation we can experience a quality or state of being called ‘pure presence’. A state of being to experience like Joy or Pain; Happy or sad; Hot or Cold; Chaos or Calm. A state of being that is available for everybody to feel calm steady + alert.
Meditation is Simple
Quite the opposite of trying to ignore or empty the mind ~ Meditation is more like trying to see + observe all of the mind content. Then it becomes seen, familiar + known + can be better ordered processed or tamed.
Conceptually so simple but in practice quite complex.
I regularly get sucked into a web of nonsense + thought tangents which get in the way of present watching + awareness. But that’s why I keep practicing because the more I use my mind in this way the easier, stronger + more flexible it becomes ~ just like training the muscles in my body.
Unlike exercising muscles, the benefits of meditation are often not immediately felt nor are they tangible or logically understood which can make it difficult to motivate ourselves in the effort to practice. But there is science backed evidence of the physiological + neurological effects of meditation on our brain + nervous system function + endless studies supporting the benefits of meditation in reducing depression, anxiety, stress related illness, HPA axis dysfunction + the list goes on. So, despite the seemingly illusive results it has been proven to be a valid exercise for overall health + wellness.
It takes a regular practice but in time it becomes easier + you’ll experience more + more benefits. It may well become the most delicious refreshment of your day.
Meditation tones creativity + intuition
Through regular meditation we gather insight + tap into an innate wisdom which is unique to us.
You really can’t learn it from anywhere else.
From that wisdom grows self-awareness + a greater understanding of ourself + others making us feel better, relate better, work better live +better.
Who Meditates?
Successful people Meditate! People who achieve their goals, satisfy their dreams + cope well with life’s ups + downs.
People who do yoga + mindful movement practices. People that see the bigger picture + the benefits of being more present.
People who experience a strong energetic connection between their body + mind e.g. through sports, art, music, nature immersions or other sensory experiences.
People who measure their success by how content or balanced they feel in themselves as opposed to by reference to man-made benchmarks such as wealth or social status.
People who respect nature + feel connected to each other + all living things + promote respect to all life including our planet our space + beyond.
People who struggle with their mental health. It’s now a recognised concept used in anti-stress + wellness campaigns + mental health support.
A broad spectrum of society from the corporate elite + political powerheads to kids in school + people in prisons + hospitals.
Many religions recognise the value + virtues that come from meditation + mindful concepts have been incorporated into religions traditions such as Judaism, Hinduism, Buddhism, Christianity + Islam.
It’s beginning to sound like everybody’s meditating these days!
Are you?
Don’t miss out ~ Get involved ~ Start your meditation training.
Why Meditate?
The ultimate aim of meditation is to experience the quality of ‘pure presence’ or ‘pure awareness’ + everyone seems to be doing it ~ So why are we not living in a peaceful world of contentment, tolerance + calm?
Well here’s the thing – a daily practice of meditation is unlikely to achieve this aim. Perhaps fleetingly but generally not for the full practice – the mind is too conditioned, bombarded, bamboozled, limited, distracted etc to achieve extended periods of pure presence.
So why bother meditating?
Meditate to feel good
There are many benefits derived from the meditation process + regular meditators can expect any or all of the following BENEFITS:-
- Improved energy + immunity
- Reduced blood pressure + inflammation
- Increased memory, mental focus, cognition + creative thinking
Improved problem solving + decision making - Improved mood, emotional intelligence + resilience against pain or adversity
- Enhanced self esteem + self acceptance so reducing addictions, bad habits + emotional eating smoking drinking etc.
- Reduced anxiety, worry + other negative feelings that pull us down +
- Better social skills.
So rather than meditating for world peace, why not start Meditating to improve physical + mental health + emotional wellness…
To better understand the mind
In order to tame the mind we should better understand how the mind works. So let me share this food for thought:
It’s been suggested that conscious thought + feeling accounts for only 5% of brain activity leaving the sub-conscious proportion of our mind in a position to dominate.
Since the subconscious mind stores a lifetime of experiences, perceptions + unknowns with all their related thoughts + feelings its likely to have a strong influence on our responses, reactions, desires + behaviours.
This busy mind is most definitely worth some attention + meditation gives it just that.
Through meditation we can observing our sub-conscious mind + with practice we can begin to realise the web of patterns at play ~ recognising patterns that support us + patterns that hold us back.
From that insight we can recognise how/when/why we react or motivate ourselves based on these hidden thoughts + feelings.
From that insight we regain some power from our sub-conscious distortia. We can prevent our subconscious from distorting our reality because the theme becomes known to you leaving your subconscious powerless against your increased conscious awareness.
From that insight we gain insight into our triggers, our behaviours + can take measured steps to be less reactive. Choosing how to respond or behave in a wiser way.
How to Meditate
There are many approaches to meditation. Largely the techniques are derived from Yoga, Buddhism, Chinese Daoism. They all have a common goal which is to experience the qualities of being present by substituting the jumbled flow of mental activity with mindful awareness.
Styles of meditation are many. Zen, Vipassana, Trataka, Transcendental, Taoist, Qigong, Nidra, Mantra, Metta, Kundalini, Chakra + many more.
There are many tools + techniques to aid the meditation experience. Breathing exercises, focussed attention, sincere intention, visualisations, use of Mantra (words), Yantra (geometrical shapes) + more.
So familiarise yourself with stillness + focussed concentration + try different methods of meditation. Get started + begin a simple practice. The more we practice the easier it becomes + the more you will begin to feel the benefits.
It’s a very individual exercise so you can chose the methods that work best for you. I’ve been meditating for over 15 years + still play with techniques + styles. I think it’s important to find your own methods but here’s some tips to get you started.
Meditation techniques for Beginners
1. Establish a routine yoga practice.
An optimum way to start meditating is to tag onto your at home yoga practice. If you don’t have a routine yoga practice now’s the time to start.
The tools of yoga are designed to support the practice of meditation (dhyana). That means we can meditate more efficiently with the combined effects of movement (asana) breath control (pranayama) focussed concentration (dharana) control of the senses (pratyahara) + integrity + positive intention. In time you can meditate anytime any place but to start with I recommend combining it with a yoga practice or breath practice.
Allocate a time + place where you can do yoga. Be focussed + undisturbed with an intention to separate yourself from distractions for at least 20 mins of movement + stillness.
2. Practice Sitting Still.
Take a relaxed, seated position.
Basically sit however you like. On a chair or on floor. Legs can be crossed or perhaps you prefer to be on your knees.
The key is to try + keep the spine long so you’re in a balanced shape with good posture + minimum muscle strain. Lotus position is not necessary. Meditators sit in lotus only to increase the challenge + the experience.
To be honest one of the biggest challenges for new meditators is the ability to be comfortably seated for a length of time with painless good posture. So start on a chair or on a floor cushion with hips raised above knees + legs relaxed. You can back up against a wall to ease backache.
3. Establish your anchor
Choose an object to focus your attention.
This object will be your anchor to bring you to the present any time you drift off. Focus your attention on the anchor to begin + end your meditation practice.
If you are visual, imagine an image or a colour or gaze at an object or candle flame.
If you are sensitive, choose a sensation in the body or an area of the body like the solar plexus or place between the eyebrows.
If you are intellectual, follow the motion of the breath – each inhale + exhale.
This focus will be your anchor while you exercise your mind. If you feel distracted or find yourself drifting in a current of mind-content during your meditation simply return your focus to your anchor.
4. Establish your skills in conscious awareness
Practice being still + observing all that comes through your 5 senses.
Smells, tastes, sounds, vision, touch….
Sit with each moment + no more. Let your thoughts + feelings come + go without participation. Simply being with your thoughts, feelings, breath, sensations + sounds.
Simply let everything be as it is while you observe + notice the more subtle activities of the mind.
You may find it difficult to remain on the sideline of the active mind for a period of time.
Know that it is natural to dive in + be swept along in a current of thoughts + tangents.
When it happens, don’t panic, go with it + return to your anchor to try again.
Accept what’s been noticed without trying to figure it out. Stay on the sidelines as the observer of your thoughts.
This is akin to Zen meditation + is brilliant to practice any time any place.
For a while it will probably go something like this – sitting – watching – noticing – lost in a web of tangents – noticing – returning sitting – watching – lost in thought – noticing – returning – lost – returning, lost, noticing…… + so it goes on.
5. Continue the practice!
Remember it is an exercise.
Follow these steps + try to meditate for at least 5 minutes. Set a timer then begin. Continue until the timer sounds.
Do it every day for 2 weeks then review your efforts
Repeat if necessary or progress to 10 minutes every day for 2 weeks then review.
Repeat if necessary or progress to 15 mins every day for 2 weeks
Contact Bec for guidance anytime.
6. Accessorise
Floor cushions are great to help you be comfortable + sit still for longer. Any cushion will do to keep you propped up + at ease although it is nice to have a dedicated cushion to meditate on. There are many meditation cushions available in shops or online. Often made from organic or recycled materials like buckwheat husks.
There are also many apps these days to help support you in a routine practice. Like a personal trainer for your mind exercises.
Head Space is particularly good if you’re new to meditating. It’s got a structured routine approach + cool cartoons + visual aids. Sign up for Free for a basic 10 mins a day content or subscribe for access to more.
Insight Timer is great if you have established a routine + need less structured support. Use it to select a cool meditation timer gong or chime. For longer periods use the split timers (eg for 15 mins meditation set it with split timer to gong every 5 mins). There is also access to many guided meditations if you’re feeling like going deeper.
And there are many guided meditations available online for you to tap into.
Here are some I recorded to get you started.