A Beginner’s Guide to Meditation

Science is catching up to what many of us have known for a long time – meditation is very good for you. Neurologist researchers have concluded that we have between 15,000 and 50,000 thoughts each day, and that the majority of these thoughts are fear-based or negative. Of these, 80% are re-runs, or thoughts we’ve had before – sometimes over and over. That, folks, is bathing our brain in negativity for a large portion of our day.

If you keep track of your thoughts for even a few minutes, you’ll see that there is a lot of busy-ness up there in your head. In yoga, this busy-ness of the mind is called “monkey mind”. In the office or at home, it might be called “multi-tasking” – but whatever you call it, it can be wearing and exhausting for the mind and contributes to our stress levels. Meditation is a great technique to help curb this tendency. It is a remarkably simple technique that, with practice, all of us can learn. Though simple it is not  necessarily easy because of our tendency to judge ourselves and become uneasy when our untrained mind becomes still.

Here are three steps to begin your meditation practice that I teach in my meditation classes. My heartfelt thanks go out to two of my meditation teachers, Christopher Baxter and David Nichtern for helping me learn and master these steps.

1). Taking our Seat:

Sit cross-legged only if this is comfortable, otherwise it is far better to come to a kneeling position (with support) or to sit in a chair. Rest your hands on your thighs with torso upright but relaxed. Chin should be slightly tucked in toward your chest with the back of the neck feeling long and relaxed. Your posture should feel uplifted but not stiff. Your back should be as straight as possible with a feeling of rootedness through the sitz bones and tail bone, and a feeling of rising up through the torso and chest. Feel a sense of settling down and reducing your sphere of activity.

2). Placing Attention on the Breath:

Begin to pay attention to your breathing. Have a light touch here, not too intense. Just a relaxed focus on the breath going in and out of the body is all you need. Once you notice your awareness has shifted elsewhere (and it will shift elsewhere! – This is not a failure.) simply bring your awareness back to your breathing without judgement or criticism of yourself. Just keep bringing your awareness back to the breath as many times as you notice it is wondering away. Your focus is soft and relaxed, not hard and intense.

3). Labelling Thoughts:

When you notice you are thinking about something, just say to yourself, “thinking” and bring your awareness back. It is helpful to take a “democratic” approach to thoughts – ie., no more importance is given to one thought over another. So, whether you are thinking about what you are going to have for dinner or about climate change – it is all just labelled “thinking”. You are neither repressing your thoughts or focusing on them. You just label each thought “thinking” and come back softly to focusing on your breath.  As the body continues to settle down, your mind will as well. Be patient and loving with yourself, just like you would if your mind were a toddler that kept wandering off. Label that wandering off “thinking” and patiently come back to your breath. It is always there, waiting for you to come back.

If you need to move to restore circulation, go ahead and do that without any frustration or self-criticism. Fix the problem, resettle, and continue where you left off….focusing on the breath.

In future blogs, I will write about other techniques. For now, practice these three steps for 10 minutes every day for the next 7 days. Increase to 15 minutes the second week.  Finally increase to 20 minutes on the third week. There is no need for any expectations because all you are doing is making a date to be with yourself a few minutes every day. Nothing woo-hoo needs to happen, so don’t worry about seeing colours or having a peak experience. All you are going to do is sit quietly with yourself and observe the breath. Try it for the next 21 days with all my good wishes.

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