For many
people, the word “meditation” conjures up images of monks in a monastery,
draped in long, flowing garments as they sit around in silence seeking that
oh-so-elusive state of enlightenment. But, really, that’s not what it is at
all.
It might
surprise you to learn that you can practice meditation anywhere and at any
time. In fact, if you weren’t busy reading this article, you could do it right
now. All it takes is a few minutes of your time and the ability to focus on
something. So why do so many people struggle with the concept?
You
probably know that meditation began thousands of years ago as a spiritual
practice. But we’re in the 21st century now, things have moved on a
lot since then, and it’s time to get rid of the myths and old wives’ tales
surrounding meditation and muddying the waters once and for all.
If you’ve
ever tried it, you’ll know this is literally impossible. The idea is not to
empty your mind, but to slow it down so you can regain a bit of perspective.
Who’s got
that kind of time? It’s better to meditate for 5 or 10 minutes every day than
not at all. Just sit somewhere and focus on your breathing. Simple, right?
Basic
meditation is achievable by anyone. You can do it as you walk to the bus or
tube station, or when you’re soaking in the tub. Find something to focus on
like your breathing or your footsteps. Your mind will wander, but just bring it
back to what you were focusing on and… voila! That’s meditation.
Geeks can
meditate if they want to, but so can everyone else. You don’t have to learn
Sanskrit to do it – just sit somewhere and breathe. You’ll be joining a group
of more than 30 million Americans, including NFL players and US Marines. They
can’t all be geeks, can they?
No, it’s
not difficult at all. The only difficult part is getting started, finding the
opportunity to meditate that first time. And speaking of time…
How long do
you spend checking messages on your phone? Reading updates on Facebook?
Watching TV? Sending Tweets? You’ve got plenty of time to spare – so take 5 or
10 minutes to do something that will seriously benefit your physical and mental
health.
The secret
is to fit meditation into your lifestyle. Spend a few minutes in the garden
breathing in the aromas around you. Close your eyes and listen to the sounds in
your neighborhood. Take 2 minutes before you get out of bed in the morning to
think about the people you love. They’re all examples of simple, practical
methods of meditation, and you don’t have to be a monk to achieve any of them.
Download
your free meditation MP3s at http://zen12.com/gift/a/ontime
Remember
the phrase no pain, no gain? Here’s a new one to get familiar with: sit back
and blossom…
Meditation
used to be thought of as a mysterious practice that only specially trained
yogis could master. But with some 30 million Americans meditating on a regular
basis, including the US Marines and members of the NFL, more and more people
are tuning in to its power and potential than ever before.
So what makes
meditation so attractive to people from so many different backgrounds and walks
of life?
One reason
lies in its simplicity. Anyone can meditate, anywhere, at any time of the day.
All you need to be able to do it is some time to yourself. That could be a few
minutes alone in a quiet room, or it could just as easily be a walk in the
park, or a few laps in your local pool.
You don’t
have to shut your eyes and try to concentrate; instead, try switching off your
phone and devices, go outside, breathe in some fresh air, and let your senses
be filled with whatever you happen to come across. Even if you don’t
consciously try to meditate, you’ll be alone with your thoughts, whatever they
might be, and that’s all it takes to practice meditating.
If you’re
still not sure, here are three good reasons why regular meditation might make a
big difference in your life:
Meditation
has been proven to boost the immune system, make it easier to manage pain, fill
you with positive emotions, and give you a feeling of self-satisfaction. It
also decreases anxiety and stress, making it the simplest and least expensive
form of therapy you’re ever likely to experience.
Research
shows that meditation actually increases the volume of your brain and the grey
matter associated with thinking and memory. A few minutes meditating every day
could improve your powers of concentration and help you remember things with
greater clarity and detail. Not bad for just sitting around and basically doing
nothing.
You might
think that the nature of meditation could result in feelings of loneliness or
isolation. But, oddly enough, the reverse is true. Regular meditation has been
shown to increase positive emotions and decrease feelings of depression, making
it easier to connect and interact with others. It keeps you balanced and
centered so that you feel more like spending time with other people.
You can
meditate in your bed before you get up in the morning or before going to sleep
at night. You can meditate while having a relaxing soak in a nice hot bath. You
can meditate on an airplane to help pass the time on a long journey. In fact,
you can meditate wherever you are, at any time of the day, as long as you have
the time and the inclination to do so.
Think of
meditation as me-time, a few minutes every day where you get to focus on the
most important person in your life: you. Give it a try and you’ll discover it’s
not actually as difficult as you imagine.
Download
your free meditation MP3s athttp://zen12.com/gift/a/ontime
If you’re
keen to try meditation, having heard how popular and beneficial it can be, here
is a list of things you’ll need to help you get started:
- You
- Time
Small list,
isn’t it? Surprisingly, you don’t need to wrap yourself up in a pair of
curtains. You don’t need to get into the lotus position. You don’t need a fancy
yoga mat or a book of mantras. As long as you’ve got a couple of minutes to
spare and you’re still breathing, you’ve got everything you need to start
meditating right now.
Seriously,
here’s what you really need to be able to meditate:
- 5 or 10 minutes of free time
- The willingness to try it
- Somewhere quiet you can
concentrate
Don’t get
hung up on the word “meditation” – it just means allowing yourself to
experience a little peace. To practice it yourself, you only need to sit down
or lie down and focus on your breathing. Try this simple exercise to see how
easy it can be:
- Sit/lie down in a comfortable
place
- Breathe in and out slowly and
deeply
- Count each “in” breath and
“out” breath
- If your mind wanders, start
counting over again
That’s all
there is to it. Meditation can be as simple as focusing on something (in this
case your own breath) and relaxing into the moment. You could just as easily
focus on the light fixture above your head. Or you could close your eyes and
focus on an image in your mind. Or you could go for a walk and focus on your
feet hitting the ground. It doesn’t matter where you are or what you focus on,
though, because with this kind of meditation, it’s the focusing that’s
important.
Meditation
helps you to slow your mind down. In a world where so many things are vying for
your attention throughout the day, your brain gets overloaded with stuff. That
makes it hard to give your attention to any one thing in particular and hard to
take stock of what’s going on around you.
There are
two things you need to remember about meditation. The first thing is that it’s
really just another way to take a quick break, to give yourself some time out
from the hectic pace of life. And everybody needs that now and then.
The second
thing to remember is that when you switch off from the busy, noisy life around
you, your mind will start to wander. Thoughts and feelings will come floating
up into your brain. Let them come. You can’t clear your mind, as some suggest,
because that’s impossible. Instead, keep returning to whatever it is you’re
focusing on.
And
remember this crucial fact: how you feel when you’re meditating isn’t really
the goal of the exercise – it’s how you feel afterwards that counts. People who
meditate on a regular basis will tell you they feel more centered, more
balanced, more connected to the world around them. They’re able to focus with
more intensity, which makes them more productive. They feel happy and content
because they’ve had the time to chill out and put their lives into perspective.
Try it
yourself for a couple of weeks to see what a difference it can make to your
world.
Download
your free meditation MP3s athttp://zen12.com/gift/a/ontime
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