A Beginners Guide to Meditation

What is meditation and what is it not?

The idea behind meditation seems simple but it takes consistent practice and patience. Although there are different types of meditations, in a simple mindfulness meditation, you learn how to pay attention to your breath as it goes in and out, and notice when the mind wanders from this task. This exercise of coming back to your breath builds the muscles of mindfulness and attention. The essence of meditation is to slip out of the mind and simply observe it without any judgement by merely being an impartial spectator. Make a little space between yourself and your mind. Be an observer, a watcher on the mountains and you will be surprised. As you simply become aware of the mind, the distance grows bigger and bigger. As you simply observe your mind, as you become more and more habitual in your practice of watching, the mind withdraws farther away. With continuous practice, you won’t you cannot hear the chatter of the mind; it is no longer there. It is simply, absolutely silent.

If you think that meditation will cure all your physical and emotional sufferings in one day, then you are highly mistaken. As it takes time to build the muscles of your body, similarly it takes time for your mind to extract the benefits of meditation. Although meditation isn’t a “cure it all” magic wand, it can definitely provide that much-needed space in your life. Sometimes, this little headspace is all we need to make better choices not only for ourselves but also our loved ones. And some important tools one can bring to one’s meditation practice are a little patience, some kindness for yourself, and a comfortable place to sit.

Where and how to begin?

Choose a quiet spot that is free of distractions – First of all, you need to find a place to sit that feels calm and quiet to you, and is free from any kind of disturbance.

Set a time limit – You can set a time limit. In the beginning, it is better to choose a shorter duration of 5-10 minutes.

Pay attention to your body and get comfortable – Observe your body, you can sit in a chair with your feet on the floor or you can sit l cross-legged. Just make sure you are in a position in which you can stay in for a while.

Focus on your breathing – Gently close your eyes and feel your breath. Breathe in through your nostrils and slowly and gently breathe out.

Observe your thoughts – Be aware when your mind wanders. When your attention leaves your breath and wanders to other places, simply return your attention to the breath. Be gentle and patient with your untrained mind. Never judge yourself or content of your thoughts. Just come back gently. Whenever you’re ready, gently lift your gaze. Take a minute and observe any sounds in the environment. Simply be aware of your thoughts, emotions and feelings.

This is it. This is the practice. You breathe in slowly and you breath out, with awareness of your being, and you do it as kindly as possible.

But we shouldn’t limit being mindful when we are not meditating. The persistence of being mindful is to be in the present throughout all parts of the day, so that we’re consciously openhearted in everything we do. Mindfulness meditation is neither about letting your thoughts wander neither is it about trying to empty your mind of all the thoughts. Instead, the practice involves paying attention to the power of “now”, especially our own thoughts, emotions and sensations, whatever it is that’s happening, in and around you. You can also use meditations apps such as Headspace and Calm, they have a good series of guided meditation. Just remember that even if the process takes time, the experience is absolutely worth it.

Vishakha

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