How To Meditate

Sadly, this is not a photo of me. I so wish I could say that I've meditated on that grassy knoll with that view. And even though I have meditated in amazing places overlooking mountains, volcanoes, lakes, forests and oceans, meditation still works wonderfully wherever you are. I mostly meditate on my living room floor, but I've also meditated as a passenger in cars, subways, airplanes and trains. I've meditated in my waiting room, on a park bench, in an examining room at the doctor's office. Meditation is something I do regularly, and there are probably many other seemingly odd places where I've meditated that I've forgotten about simply because meditation is a part of my life.

There are a ton of benefits to having a regular meditation practice. These benefits include stress reduction, emotional regulation, improved focus, deeper sleep, lower blood pressure, stronger immune response and improved memory. Meditation is an excellent, easy and affordable way to support your health. I recommend meditation a lot, and I'm often met with variations of this response - I'm terrible at meditation.

Here's the thing....there is no such thing as being terrible at meditation. It's a practice. It's something either one does or doesn't do. Sometimes meditation can be uncomfortable, and that's part of the practice of meditation. I've taken classes with Buddhist monks who have had a daily meditation practice for decades and even after all of those years they sometimes have a session where their mind is racing and it's hard to be still. 

There are a few things you can do to make meditation easier to practice and ultimately integrate into your life.

1. Guided meditation - Guided meditations are a fantastic way to start a practice. You can subscribe to apps like Headspace or Calm which have loads of guided meditations. There are guided meditation videos on YouTube, but it's worth reading the comments about the video first as it's been my experience that sometimes these guided meditations get a little strange. Also, I'm now offering guided meditation as part of an acupuncture treatment, so if you're interested in that, read on.

2. Stretch - Before you sit in meditation, stretch your body. Be sure to do gentle neck, shoulder, arm, leg and back stretches. Stretching can unwind tension which can help you get physically comfortable for meditation.

3. Set a timer - Set a timer for 5 minutes and start there. That may not seem long but if you're one of the many who think that they are "terrible at meditation", then 5 minutes is a great length of time to ease into a practice. After a week of practicing for 5 minutes each day, lengthen it to 10 minutes. Then when you feel ready, try 15 minutes. Personally, I meditate for 20 minutes regularly, which seems to provide me with the benefits I need while not encroaching significantly on my time.

4. Sit upright - The best posture for meditation is sitting upright, meaning not leaning back in a chair where it becomes easy for the chair back to hold you up while the weight of your body dumps into your lower back. For some it's easier to sit on the floor to achieve a comfortable postural alignment. Some find it comfortable to sit in a chair without leaning against the back of the chair. I like sitting cross legged on 3-4 folded blankets on the floor.

5. Place your hands wherever comfortable - Like in the above photo, some like resting the back of their hands on their legs with their thumb and index finger touching. Personally, I don't care for this hand position although I understand that some spiritual practices embrace this hand position, also known as a mudra. I like resting my hands in my lap or placing my palms on my legs with my arms hanging heavy at my sides. 

6. Start with deep breaths - Breathing slowly and smoothly can help quiet the mind and make for a more comfortable meditation. Start by taking a few long, deep breaths. Be sure you're drawing your inhale down into your lower abdomen and back and allowing your breath to rise effortlessly out on the exhale. When you breathe deeply, much of the movement should be in your lower abdomen and back and less in your chest.

7. Repeat a simple mantra - To help slow down your thoughts, repeat a mantra to yourself. Try something simple like "I am loving" or "I am grateful". It's helpful to mentally repeat these mantras with the rhythm of the breath. Try inhaling on "I am" and exhaling on "loving". Finding a rhythm between the mantra and the breath can feel awesome during meditation.

8. Meditate mid-morning - I think there's a great benefit to meditating mid-morning as a way to set yourself up for a good day. That being said, meditate whenever is most convenient for you. Some prefer to meditate at the end of the day to decompress from the day. Some prefer to meditate in the morning and evening. 

9. Be kind to yourself - Again, it's okay if you have a meditation that feels uncomfortable. Typically these are the sessions where it seems hard to quiet the mind and the tension in the body is hard to release. Also, it's not uncommon for people to ruminate or think about the day ahead when meditating. Remember, there's no such thing as being terrible at meditation. It's a practice and not every session is going to feel the same.