Meditation Made Easy

No doubt you’ve heard of the many physical, mental and spiritual benefits of meditation. And like many people, you are keen to give it a go, but still don’t know where to start? Well, it doesn’t have to be complicated or intimidating. According to Shunryu Suzuki, the Sōtō Zen master who helped popularize Zen Buddhism in the United States, approaching meditation with a beginner’s mind is actually ideal.

The most common misconception it that meditation is a state of “thinking of nothing” or “clearing your mind.” It is simply impossible to not think at all. One would basically have to be totally unconscious to achieve that. Instead, meditation is a spiritual practice in which we learn to be more mindful – to center, breathe, and achieve greater calm, inner peace and clarity.

Meditation is about embracing whatever is happening in the present moment, but without getting caught up in any of it. Meditation is about going with the flow, instead of resisting or suppressing your thoughts and feelings.

Meditation in its various forms has been practiced by cultures all over the world for millennia. The oldest documented evidence of the practice of meditation has been found in ancient Indian wall art that dates back to approximately 5,000 to 3,500 BC.

Meditation is an awareness practice, or an enhanced state of consciousness. It does not have to be associated with a specific religion or spiritual tradition. Anyone can meditate, no matter what their belief system. It also does not have to involve sitting or lying passively. It can be anything from coloring mandalas, to taking a walk in nature.

Your goal is not to battle with the mind, but to witness the mind ~ Swami Muktananda

So, how do you begin if you’re new to the practice of meditation? Think of the goals you wish to achieve: reduced stress; calming your thoughts; physical relief from pain; spiritual awareness; and so on. You’ll want to tailor your practice to build toward these goals. Whatever you choose to do, always remember that meditation is a journey and not a destination.

Keeping a journal, as you go along, can be helpful. The most important thing is consistency. Make meditation a part of your daily routine, and ideally at the same time each day.

When you have the basics in mind, it’s time to begin. Choose a pose or stance which is comfortable, and a space which is quiet and calming. If playing comforting music, or lighting candles or incense relaxes you, do that! Start out slowly, perhaps five minutes at a time.

The first thing you’ll want to do is simply breathe deeply, focusing on each breath. In a busy modern world we have a tendency to forget to breathe. Count the breaths, and imagine positivity flowing in, and negativity flowing out. As you begin to do this, you may find it helpful to engage in creative imagery, or simply letting your mind wander.

It will feel strange at first, since we are constantly bombarded with incoming stimuli. Meditation acts like a sieve to sort through the waters of thoughts, leaving only the clear water. After you start, you’ll feel some of the mental fog start to lift.

Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor ~ Thich Nhat Hahn

The main objective of meditation is to become more self-aware and grounded. Many of us are ruled by our racing thoughts and constant self-talk. Our thought patterns can easily spiral out of control. In a sense meditation acts as a mental lightning rod to deflect all that energy elsewhere, so that it doesn’t harm us.

If you feel nervous or self-conscious about starting meditation, don’t worry. There’s no such thing as failure in meditating. These days it is easy to find free apps and guided tutorials online. Find something that works for you. If you’re the type of person who doesn’t like sitting still for too long, taking up a relaxing physical activity or calming form of recreation might be best.

No matter which style of meditation you choose, remember that it’s called a ‘practice’ for a reason, and it’s about bettering yourself and taming your thoughts.