So first of all, what is meditation? Meditation is when we connect with our breath, we become mindful of our bodies and can observe our emotions, feelings, and become aware of our bodies.
Headspace (https://www.headspace.com/) put’s it plain and simple: “Meditation isn’t about becoming a different person, a new person, or even a better person. It’s about training in awareness and getting a healthy sense of perspective. You’re not trying to turn off your thoughts or feelings. You’re learning to observe them without judgment. And eventually, you may start to better understand them as well.”
So where and how do you meditate?
I believe that you can find your own space or comfy space for meditation. By this, I mean for me I prefer sitting cross legged or lying down for the ultimate meditation. Some may find their comfy space sitting on a surfboard in the ocean. Some may find their space where they can release when they are running. Wherever you start to become mindful, present and fully aware of your being and your breath – you have started to meditate.
What do you do when you meditate and how does it effect the body?
When we meditate, we learn to bring our attention to our breath and become mindful. This may sound simple but the practice to hold the attention to the breath and not let the mind wonder (or fall asleep) takes many years. When we pay attention to our breath, we are learning to remain (and return) to the present moment. To become anchored in the moment – the here and now. We become present and can acknowledge our thoughts and feelings without judgment. We learn how to let go and release.
I remember when I started practicing yoga – I really looked forward to the meditation at the end, but for me – it was too easy to fall asleep. Then when I tried to focus and stay awake, my mind would run around with thoughts and before I knew it, it was time to finish. Fast forward 17 years and I’m still learning the art of meditation but I can go into a deep meditation relatively quickly. Just like any learnt practice – practice makes perfect!
What are the benefits?
The benefits can be quite individual however the basic benefits universally are that we can lower our stress levels, we connect with our bodies better, we improve our focus and attention and we’re kinder to ourselves.
How do you start to meditate?
There’s a body scan meditation that I’ve recently recorded here that you can listen to help you on your meditation journey. It’s not long – approx 4mins but once my voice has stopped, try to remain for a little longer and then each time you practice, stay a little longer than the previous.
The body scan (which is my favourite meditation) brings awareness first to the breath and then to each body part. You get to feel and breathe into each part, notice how it’s feeling – tight, sore, relaxed – whatever the feeling, just acknowledge and allow yourself to be. If there’s a negative feeling try to unravel that negative and let it go. If the body is feeling good, go with that and enjoy those positive emotions.
We also bring awareness to the breath through allowing the belly to rise and fall. So with this meditation, I would suggest lying down – on your bed, the sofa, the floor – wherever you feel comfortable.
Allowing thoughts in, acknowledging them and letting them go is highlighted in both my yoga practices and meditation. To allow the thoughts to pass on by is also a learned practice and creating space in between each thought will develop greatly with mindful meditation.
Make meditation practical
Bring your practice into your daily life. The more you practice, the more in tune you will become with your body. You may be at work and suddenly find your shoulders close to your ears. You realise this is a sign of stress so you stop, lower your shoulders and take 3 deep breaths into your belly. You’ve just reset to the present! In this instant, you are listening to your body, becoming present and releasing that negative thought. Welcome to one of the many benefits of meditation!
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