Meditation
Meditation is an ancient practice that originated in India as early as 3000 BCE and, while it looks simple, it is a practice. It takes time but it is definitely a worthwhile investment. Meditation is a tool for living mindfully, for being more present, less judgemental and showing less judgement. A calm mind pays dividends for your body and impacts almost every area of your life.
Meditation is defined in the Oxford Dictionary as the practised focus of one’s mind for a period of time. The practice of meditation isn’t about stopping thoughts. Meditation is about observing your thoughts and feelings without judgement, leading to a better understanding of yourself.
How do you practice meditation?
Meditation is a skill. You can learn it, just like anything else you want to do. Meditation can be done alone or in a group. Meditation can be done anywhere, at any time. You don’t need any special tools or props. Just find a comfortable space that limits the chance of interruptions and sit or lie in a comfortable position and take time to focus on your thoughts and your breath.
There are times when your focus will wander in meditation. The practice is in returning your focus to your breath.
There are plenty of guided meditations available for free on the internet. Alternatively, you can use an app like Insight Timer which has thousands of guided meditations for free.
Types of meditation
There is no one way to meditate and you might find you need a variety of practices based on what’s happening in your life. There are a number of forms of meditation you can try
Mindfulness - staying aware of what is happening in the moment including sights, sounds, smells, tastes, touch
Visual - focusing on something you can see or an image in your mind
Body-centred - a self-scan focused on the sensations in your body, usually from feet to head
Moving meditation - like walking meditation, yoga or tai chi
Mantra - repeating (aloud or silently) a phrase or sound
Contemplation - concentrating on a question or contradiction
Emotion-centred - focused on a specific emotion e.g. loving kindness
What are the health benefits of meditation?
Thousands of scientific studies have been conducted on meditation and have conclusively proven that there are a number of health benefits from practising meditation for as little as 10-15 minutes a day, including:
Greater perspective
Improved stress management skills
Improved sleep
Increased self-awareness
Improved focus
Reduced negative emotions, anxiety and panic attacks
Increased imagination, creativity and innovation (leading, in many instances, to increased work satisfaction)
Better problem-solving abilities
Increased patience and tolerance
Improved cognitive function
Slowed ageing, in particular, the prefrontal cortex
Reduced risk of chronic pain, hypertension and cardiovascular disease
Stronger relationships (due to less reactivity) and greater intimacy
“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor”
Meditation calms the mind. For this to be truly effective, consistency is the key. Meditating regularly reduces stress and improves life satisfaction. Scheduling meditation into your day is a great way to keep consistent with your practice. Find a time that works for you and dedicate 10-15 minutes a day to stilling the noise of the world.
Meditating before sleep can assist in getting to sleep faster and the quality of sleep throughout the night.
Like everything, if you miss a few days, it is not a big deal. Just pick up your practice again and start over.
In addition to the personal benefits of less stress, fatigue, anxiety and depression, meditation is great for work too! Meditation has been shown to improve confidence and productivity as well as creativity and innovation. With an increased ability to focus, meditation can also improve your productivity.
“If you want to conquer the anxiety of life, live in the moment, live in the breath”
