Meditation Basics

Meditation reduces stress, improves mood and helps ease depression. It builds heart strength, lowers blood pressure and reduces the risk of stress-related diseases. The best part is, you only need about  fifteen minutes of meditation each day to reap the benefits of this wonderful practice.

So how does one meditate, exactly? There are a number of different methods you can use, all of which provide you with great results including mindfulness, transendental meditation, Qi Gong and guided visualization to name a few. If you're just starting out, it's best to start by working on technique and build from there. Consistency is the most important part of meditation. Being consistent in your practice is more important than your technique, so choose a time during the day that you can use regularly. Try to meditate the same time every day and in a place (if possible) that you use for that purpose only. It can be a simple pillow in a corner of your bedroom to a favorite outdoor spot to a whole room dedicated to meditation. Whatever you can make work is great. There is no right or wrong place as long as you're comfortable.

Once you find your spot, it's time to have some fun! Sit comfortably with your eyes closed. Take a few deep breaths in through the nose, and out through the mouth. Focus on your breathing, feeling your lungs expand and contract. Does the air feel warm? Cool? Feel your muscles relax with each exhale. Now, let your thoughts wander. Don't worry about inner stillness just yet. The important thing is that you get into the practice and start allowing yourself to just relax. If you can, try to think of something fun, like walking on the beach, climbing some rocks or enjoying a nice hot bath. Each day, try to hold a visualization of something fun for just a minute longer. Really get into it. If you're seeing a walk on the beach for example, try to imagine what the beach smells like, and feel the sand beneath your toes. After a few days, try to follow your visualization up with just a few seconds of inner silence. Add a few seconds more each day until you can go a full ten minutes. If you have a tough time, there are many audio/visual products on the market today that can guide you through a meditation. There are also a number of other types of meditation that you can try. Mindfulness is another really good one to start with, especially if depression is an issue for you. Start with a few deep breaths, then pick an object like an orange and sit for a few minutes with the orange. Examine it visually. Notice the color, texture and any bumps or marks it may have. Then move to how it smells. Really absorb yourself in it. Does it smell sweet? Bitter? How does it feel? Hold it in one hand and feel the weight of it. Then place it in your other hand. Does it feel the same? What does the surface feel like? Is it smooth? Bumpy? Now break it open and taste it. Notice the flavor and texture. Can you taste it on one part of your tongue more than another? You'll be amazed at how just taking the time to really use your senses and appreciate something can enhance your mood!

Once you're done meditating, it's a good idea to give yourself a few minutes to slowly acclimate yourself back into your day. Don't rush it. Take a minute and stretch, warm up your muscles and allow your mind to adjust to the day. That way, you'll get the most from your experience and want to come back for more.

Until next time,

Be well!