Healthy Living Tips - How to Meditate: A Beginner’s Manual

My husband’s preferred relaxation technique has always been playing hours upon hours of games on his X-Box. But even he has admitted that while the screaming and yelling his games provoke can be somewhat cathartic, X Box Olympics aren’t exactly the best way to center his mind.

Still, I was speechless when the other day, in a tentative voice, Hubby asked, “So, what exactly am I supposed to DO when I meditate?” In an effort to give my husband some basic guidelines to help him structure his practice, I thought a bit about the essence of meditation and how one actually goes about doing it. Here is what I came up with.

What Is Meditation?

In the broadest sense, meditation is the practice of focusing the mind on something simple.

This focus allows us to fully immerse ourselves in the moment, the here and now, and to disregard the distracting dialogue that otherwise bombards our consciousness causing a stress reaction. The way this barrage of thoughts is put to rest is by focusing on a mantra, a visual image, a sound, or on our breath.

During meditation, observe that these thoughts cross your mind, but then let them melt away and get back to focusing on a mantra or breath work.

Is a Mantra Mumbo Jumbo???

Don’t be scared off by the word “Mantra”. Using a mantra is simply a way to help you gain focus and get deeper into your practice.

It DOES NOT mean you have to chant a bunch of gobbledygook or pray to foreign gods or say anything you may not be comfortable saying. In fact, the most transporting mantras are usually the ones that are also the most personal - the words and images that have the most meaning to you!

Words as Mantra:

Repeat sacred words or sounds. These can be things like “I am full of love, peace and joy” or simply “I am thankful”, or “I am happy, I am fulfilled”. There is no script – use the words or phrases you find soothing or inspiring.

Picture as Mantra:

Conjure an image of something wonderful – your cherished pet playing in the surf, standing healthy and energized on a mountain summit, or a placid, crystal-clear lake that you visited as a child. Your imagination can take you wherever you want to go!

Sound as Mantra:

Beautiful music, chimes, and natural sounds like running water or the ocean crashing are wonderful ways to focus and clear your mind.

Breathing as Mantra:

Focus on slowing the breath, elongating the inhale and exhale is an art form you can delve deeply into or just use as a way to center yourself. Breath work has amazing capacities and there are many wonderful books on the technique (try Dr. Andrew Weil’s book “ Breathing: The Master Key to Self Healing”).

How Do I Sit?

This was another of my husband’s big meditation concerns. “There is NO WAY I can sit all tied up like a pretzel!” Never fear, my dear. While sitting is a great way to meditate, Full Lotus position is most definitely NOT a requirement.

Fully Acceptable Meditative Poses:

Sitting: In a relaxed, stable position - this can mean your legs are gently crossed or fully crossed. Do try to sit as erect as possible, sitting straight is good for your spine, strengthening your core and also allows oxygen to flow more freely.

While Moving: I love to meditate while taking a stroll or walking, I find it is a perfect time to focus on the energy running through my body and on my breath.

Lying down: On your back, legs can fall open so toes point out, arms stretched out to the side or above your head. Close your eyes and let your belly swell with each inhale and push air out on the exhale.

In the Shower: Take advantage of the soothing warmth and the rhythmic sound of water.

I Don’t Have Time To “Do Nothing”

Meditation is a “practice” - an intense and challenging exercise - definitely not just “sitting around”.

Just as it’s important to exercise your physical body, training your mind to relax and release stress is also essential. Plus, meditating doesn’t have to involve long periods of time.

Great, if you can find 30 minutes, but only 10 minutes on those jam-packed days is excellent! Even better, try to find a few minutes throughout your day to step back, focus on slowing your breath, and get centered. You’ll find that slowing down the mind for just a moment will re-charge and reinvigorate you.

The Meditation Rulebook

There Are No Rules! Meditation is different for everyone.

One of the reasons meditation can be such a powerful tool is because it is customized for you, by you! Adjust your practice daily to address your needs, your mood and your body. Just remember to focus your mind upon something pleasant or on your mantra, it will help you keep pesky, worrisome thoughts at bay.

Mediation is your time to reconnect with yourself - so let it flow!

Wishing You A Peaceful Mind,

-Health Sundae-

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