Meditation 101
Meditation 101
Meditation is an approach to training the mind, similar to the way that fitness is an approach to training the body. But many meditation techniques exist — so how do you learn how to meditate?
“In Buddhist tradition, the word ‘meditation’ is equivalent to a word like ‘sports’ in the U.S. It’s a family of activities, not a single thing,” University of Wisconsin neuroscience lab director Richard J. Davidson, Ph.D., told The New York Times. And different meditation practices require different mental skills.
It’s extremely difficult for a beginner to sit for hours and think of nothing or have an “empty mind.” It sounds easy. Again, easy, not simple.
The first step to meditating is to just try it. And by “it” I mean sit in a chair or lie on your back, inside or outside, or in any comfortable position; I’m not watching, and breathe.
In. Out. In. Out.
And, when your head wanders, and know with 100% certainty that it will, bring your focus back to your breath. Over and over and over again.
That’s meditation.
What’s for dinner? Back to breath.
Am I doing this right? Back to breath.
How long have I been sitting here? Back to breath.
My ass hurts. Back to breath.
Who’s picking up the kids? Back to breath.
You get it, right?
The benefits of meditation are invisible, especially in the beginning, but are numerous:
Lower blood pressure
Improved blood circulation
Lower heart rate
Less perspiration
Slower respiratory rate
Less anxiety
Lower blood cortisol levels
More feelings of well-being
Less stress
Deeper relaxation
If nothing else, it gives you a few minutes to yourself. There are thousands of meditation techniques and resources out there. If this is something that interests you, please take some of the time you are trying to suck up and research some options.
