AN OUTLINE OF MEDITATION

The word ‘meditation’ often elicits mental images of those who we may consider ‘spiritually enlightened’ in a state of complete zen, such as, perhaps, a Buddhist monk among the snow-capped mountains of Tibet. However, whilst this is of course one manifestation of the word, it is by no means the only way that mediation can be practiced. The first thing we must realise when we start thinking about mediation, is that it is open – and its benefits are accessible – to us all. It’s not necessary to have any other religious or spiritual practice and it is not required for you to have the attention span of a guru; there really are no prerequisites.

In yogic terms, we describe meditation as ‘a steady, continuous flow of attention directed towards the same point or region’ (The Yoga Sutras of Patanjali, as translated by BKS Iyengar). If we break this down even further, we could say that to meditate is to simply focus our attention.

There are infinite ways in which the act of ‘focusing our attention’ can be exercised and, consequently, there are infinite ways in which it can be incorporated into our daily lives – all that’s required of us is to allow ourselves the time and space to do so.

I’m sure you’ve heard people say that they enter into a ‘meditative state’ when they’re immersed in their favourite hobby; well what they’re doing is exactly that – meditating (even if they don’t realise it!). Walking, running, gardening, baking, drawing, painting, knitting and so on, all involve narrowing our attention to only the task in hand, simultaneously silencing any other distractions from the outer or inner environment. These practices are all different routes to the same collective outcome; experiencing a state of heightened consciousness and calm.

The engagement in yoga asana (physical postures) is a form of meditation as we aim to maintain mental clarity and a focus on the movements, in partnership with the flow of the breath, throughout the practice. Yogis also appreciate these considered movements to be an important component in the process of preparing the body for seated mediation.

Additionally, mindfulness is a type of meditation which involves bringing greater awareness to your senses (sight / sound / taste etc) or to physical sensations in your body, such as your breathing.

HISTORY OF MEDITATION

The practice of mediation can be traced back to around 1700-1100 BCE, in the oldest texts of Hinduism originating in ancient India known as The Vedas. It was introduced to the Western world in the 20^th century and its’ popularity continues to grow in modern times, particularly as the pace of our lives seems to exponentially quicken.

Although the way meditation is practiced may have undergone many transformations over the years, its root intention remains the same; to enhance our consciousness, or our awareness, and experience a state of peace.

BENEFITS OF MEDITATION PRACTICE

There are countless positive effects related to the practice of mediation, which may be experienced in both the immediate and long-term. The benefits extend across all realms of our being; physical, mental, emotional and spiritual – or in yoga we would say across our physical, astral (emotions) and casual (beliefs) bodies.

The benefits vary by individual, but scientific research shows that they may include; reduced feelings of stress, anxiety and depression, enhanced self-awareness and self-compassion, lengthened attention span and increased ability to focus, improved sleep, decreased blood pressure by calming the nervous system, increased optimism and positivity and a general greater sense of wellbeing.

With its origins dating so far back, and the general concept of meditation spanning across so many cultures, groups and countries, it goes without saying that, even before the extensive research that we have today, the efficacy and benefit of a regular practice is certain.

HOW TO PRACTICE MEDITATION

As I have previously mentioned, it is possible to enter a state of mediation without even actively trying, however, with it becoming seemingly more difficult in our world today to truly slow down, it is more important than ever for us to dedicate time and space to this practice.

In order to practice meditation, all we need to do is focus our attention onto a specific thing for a given length of time. We often use the breath as our focal point, however, you could use a candle or mantra. A mantra, meaning ‘instrument of the mind’, is a sound, word or phrase repeated out loud or in your head to aid your focus.

Once you have found your comfortable seated position, and chosen your focus point, for now let’s say it’s the breath, simply close your eyes and direct all of your attention towards the natural flow of your inhale and exhale; simply tune into its’ gentle rhythm. You can focus on a specific point where you feel the breath most, perhaps just above the navel where the belly rises with each inhalation and falls with each exhalation, or around the nostrils where air enters your body. Continue this way either until you feel you are finished or for the duration of a chosen timeframe.

It may sound simple, and I suppose in essence it is, but the practice of meditation can challenge us on many levels. It is this unexpected challenge that often surprises, or even disheartens, us when we first attempt to meditate in the traditional sense. It is completely normal for uncomfortable emotions or other thoughts to arise during a practice – feelings of frustration, confusion, inability to concentrate, or our mind just being flooded with memories, to do lists and ideas. When this inevitably happens, all there is for us to do is observe and accept what arises, without judgement, then return to our point of focus. You may have to do this over and over, every time you suddenly realise that your mind has wandered, and it is this process that makes mediation an active exercise of the mind and essentially a skill that we can refine with, funnily enough, practice.

TIPS FOR MEDITATION PRACTICE

• Get comfortable!

If you’re practicing in a conventional seated position, it’s important that your body is relaxed and comfortable to allow yourself the physical capacity to sit still.

Ideally, we want to sit in a position where our hips are higher than our knees to allow our spine to be effortlessly straight, with the vertebrae stacked on top of each other. To achieve this, use whatever props you need – there are no rules! You could try sitting on a rolled up blanket, or a cushion or two, or if you feel that you want more support, you can sit against a wall or on a chair.

Doing a short yoga practice or even just a few stretches, particularly of the back and legs, before you sit down to meditate will help to release any tension and allow you to sit more comfortably.

In addition to your physical body, your environment should be conducive to relaxation and mental clarity; find a quiet space where you won’t be disturbed and perhaps turn the lights down if it helps you to feel more calm.

Our body temperature can decrease when we still our bodies so ensure that you will be warm enough by putting some socks on and even placing a blanket over your lap if it feels right.

• Schedule it into your routine

It is much easier to stick to a regular meditation practice if you know exactly when in the day you are going to do it; essentially you want to make it as easy for yourself as possible!

Whether it be first thing after you wake up (which may be optimal, as your brain is not yet cluttered with the activities of the day), before you go to sleep in the evening, or anywhere in between, you just have to find what works for you.

• Start small

An effective meditation practice doesn’t have to be 20 or 30 minutes long, starting with 5 or even 3 minutes is a great way to begin. Decide how long you’re going to practice for and set a timer (preferably not the same one as your morning alarm as that would be a harsh crash back to reality!). Avoid placing heavy expectations on yourself; approach your practice with the openness and intrigue of a child.

• Use an app

The progression of modern technology, despite its arguable downfalls, has brought with it many more ways for us to connect with ourselves and regain balance – it must be credited for increasing accessibility to self-help tools and information on ways to explore how we can experience a greater sense of wellbeing.

Apps such as Headspace and Calm are amazing to begin your mediation journey; with guided series covering everything from stress, happiness, cravings, body image, anger, sleep and relationships, they are the ideal way to start focusing your attention within. Not only do these apps provide excellent guided meditations that can be accessed at any time, but they also further explain the concepts of meditation and mindfulness in simple terms, as well as logging your practice so you can keep track of it. (p.s. Headspace premium is free for students with a Spotify premium account so there’s really no reason not to give it a go!)

There are also an abundance of YouTube videos and podcasts on the topic of meditation that can either provide information to develop your understanding and offer guided sessions, or provide background music or nature sounds which may assist your practice.

• Accidentally meditate!

If you sometimes find it difficult to engage in a seated meditation, but still want to practice the act of focusing your awareness and quietening your mind, then try an activity which allows you to do this without the pressure of sitting still.

You could go for a walk out in nature (without going on your phone!) and listen to the birds, the feeling of the wind against your cheeks or the sounds of your footsteps on the ground. Alternatively, you could do some colouring or doodling, centring your attention on the pencil as it moves and glides across the paper. Anything can be meditation if you are present in the moment and doing it mindfully.

• Be kind to yourself

Meditation is a journey, there will inevitably be ups and downs but it is all part of the process; learning to accept this is essential in allowing yourself the freedom to explore the practice and stick with it. There is no right or wrong way to meditate; it’s about finding what works to make you feel a little more calm and grounded in this hectic world. Everything is about intention and by giving mediation a go you will be spreading love and compassion to yourself, and in turn, those around you – and if I know anything, it’s that we could always do with a little more love in the world 🙂

I hope this helps you in some way – please feel free to message me if you have any questions or want to know more!

All my love,

Lucy x