How to Meditate at Home
Meditation has many known health benefits,
such as increasing longevity and reducing stress. People have been
practicing meditation for over two millennia, with Hindu texts
describing meditative forms as early as the 6th-century BCE. In my
youth, if I heard the word ‘meditation’, all I could think about was a
person in the Far East, sitting with his legs crossed and humming to
himself. A couple of years ago I was introduced to real meditation and
discovered the calming and healing properties it has, and now I’d love
to share them with you.
What is meditation
The Webster dictionary defines meditation as “the act or process of
spending time in quiet thought: the act or process of meditating”. Many
people meditate without even knowing that they’re doing it. A person
sitting and fishing for a few hours in silence is performing a type of
meditation, the same as another who might be jogging with their
headphones on. It involves dedicating 100% of your attention to one
subject. Meditation has also been a key factor in Eastern religions such
as Buddhism and Hinduism, as well as Western religions like
Christianity and Judaism.
Health benefits of meditating
Meditation has many proven health benefits, such as silencing your
internal chatter, calming and grounding one’s self, and getting in touch
with yourself, to name a few. A recent Harvard University study
discovered that daily meditation can rebuild the brain’s gray matter in
as little as eight weeks. Participants also reported a reduction in
stress - a prime factor in the decrease in gray matter density.
Who can meditate?
From young children to elderly people,
everyone can meditate. There are many forms of meditation, some more
suitable for people of different ages, so don’t be daunted if one form
doesn’t work for you. Finding the meditation that suits you best is very
gratifying.
Before you start meditating
The first thing you need to do is decide on the purpose of your
meditation: You may want to calm down, get to know yourself better or
even make an important business decision. Knowing why you’re meditating
is the first step to a useful meditation. You don’t need special clothes
(but comfortable ones make it easier) or equipment. All you need is a
quiet spot and to reserve some time for it.
When you begin your meditation, don’t lay down or sit in a slumped
position – these positions do not help you stay alert and focused. Sit
up straight, either on a chair, on your heels or cross-legged. Find the
position that is comfortable for you, sitting in the lotus position is
not mandatory in meditation.
Don’t meditate after eating, digestion can be very distracting during a
session. If you've just had a meal, wait for 2 hours and let your
stomach calm down. You should avoid smoking for at least 30 minutes
before the meditation.
Find a quiet spot that you will be
comfortable in, this is essential for the first few times you meditate.
Once you are comfortable with meditation, you’ll be able to do it in
noisier places. Remember to switch off your cell phone - it’s a
distraction. Consider lighting a scented candle or some incense to help
your meditation and switch off or dim the lights – bright lights may
also be a distraction.
How to meditate
Do some basic stretching before you start, it will loosen up your
muscles and help you be more attentive to your body later on.
Breathing is the most important factor in meditation, we use each breath
as a focal point. Close your eyes and deeply inhale through your nose,
then slowly exhale through your mouth. Feel how your chest expands and
contracts with each breath. Listen to the silence between breaths -
notice how everything becomes still and quiet. You may even notice your
heartbeat slowing down. If your thoughts begin to scatter, concentrate
on your breathing.
As a beginner, focusing might not come
naturally. Give it time and be patient with yourself. Some people find
that focusing on their breathing won’t quiet their minds, and may need
to try other methods:
• Counting your breaths may help – count each breath and when you reach
ten, start over. However, if you become focused on the numbers and not
on the breathing, stop.
• Another alternative is repeating a mantra – there’s a reason some
people say “Om” when they meditate – it helps drown out the outside
world and focus on the sound. You can repeat any other word that helps
you calm down if Om is not for you.
• Try visualizing a calm place – it can be anything: the beach, a
forest, your childhood home, etc. as long as it’s your sanctuary. When
you find your sanctuary, don’t be afraid to explore it – there's no need
to try and “create” your surroundings, they’re already there.
Set aside at least fifteen minutes a day
for meditation (more is welcome). Remember: short daily repetitions are
better than one long weekly session because they form a habit.
Eventually, the practice of meditation will find its way into your
everyday life. You’ll find yourself considering your food choices more
carefully, making decisions more consciously and focusing on things you
read, watch or listen to with greater attention.
One last thing
Learning to silence your inner thoughts takes practice, but managing to
attain inner peace is a huge reward. Remember – “practice makes
perfect”, so keep meditating regularly. It may take you a few weeks or
even a couple of months to learn to properly focus, so don’t get
frustrated or disheartened if you’re not a meditation guru overnight.