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Meditation Basics

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Our busy, active society is characterized by productivity, utilitarianism and freneticism. We are always on the go running from activity to activity. This constant motion creates stress, anxiety, and fatigue. Meditation is a practice which helps to bring about balance and a measure of tranquility. It is a practice which invites us to slow down and create space for mental, emotional and physical restoration.

What is meditation?

Meditation is an intentional practice in which we calm our mind, body and spirit and create a sense of well being and peace. There are various types of meditation.

One helpful approach involves sitting quietly and imagining a restorative scene such as a quiet pond, a seaside vista or a mountain top view. In each of these scenarios, we quietly ponder the scene and allow the healing images to bring peace and serenity to our busy minds.

A second approach involves repeating a mantra or a healing phrase. A religious phrase such as ‘The Lord is my Shepherd’ or a simple comforting sequence such as ‘I am held in love’ are possibilities. The repeating words calm the mind and spirit and allow for refreshment and restoration.

A third type of meditation is known as ‘the sacred breath’ in which one focuses on the inhalation and the exhalation of the breath. In this approach one concentrates on the physical sensation

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of the in-coming and out-going breath, simply focusing on the air coming in through the nostrils and exhaling through the nostrils. When the mind becomes distracted, one simply returns to the sensation of following the breath. The rhythm of your breath will slow you down, creating a peacefulness and sense of well being.

Guidelines for meditation

Here are some starting suggestions, but feel free to experiment and discover what works for you.

  • Find a relatively quiet place where you can sit and not be disturbed.

  • Position yourself in a comfortable manner. Sitting on the floor on a pillow is a reasonable place to begin.

  • Close your eyes so you will not be needlessly distracted. Some quiet instrumental music in the background may be helpful though certainly not required.

  • Choose your approach to meditate and begin for a suggested time frame of 30 minutes.

  • Attempt to practice your chosen form of meditation each day allowing it to become a regular practice, restoring balance and peace to your life and being.

    • If you are interested in exploring further, be sure to check out this great resource on meditation.