Meditation Is Easy— So What’s Your Excuse?
Remove your expectations and start today!
“The thing about meditation is you become more and more you.”
— David Lynch
What comes to mind when thinking of meditation? Perhaps a militant monk dressed in an orange robe perched cross-legged on top of a mountain. Or a wise old sage sitting sternly beneath a willow tree.
Meditation in most people's eyes is only done by the few who seek enlightenment. A life full of commitment to the practice in search of their inner wisdom, refraining from any of the world's pleasures. This ancient practice has been forgotten in this present day and age.
Instead, it is a practice that requires little to no effort and can be achieved in the comfort of one’s own home. Despite how effortless meditation is most people neglect it. Putting it off, saying that tomorrow will be the day they will begin but tomorrow never comes.
So, what’s stopping people from meditating?
Being still with oneself requires the ability to not judge the thoughts that appear. At first, this can seem to be impossible. Thought after thought will arise without a gap of peace in between. But stillness will manifest with the dedication to self-improve. Meditating reveals who people truly are deep down by building the bridge from the subconscious to the conscious awareness.
Without truly knowing the benefits of the practice, a lack of motivation will be present. It is seen as something that only brings peace to life yet there are many more positives to gain.
Physically
High blood pressure affects an estimated one billion people worldwide. Meditation, paired with a healthy balanced lifestyle has been shown to lower blood pressure by calming the nervous system.
By reducing the stress that the body produces, meditation has also been shown to strengthen the body’s immune system. Less stress equates to less inflammation in the body which reduces fatigue, chronic pain and heart disease.
Mentally
Cortisol is produced in the body during stressful situations which regulates the fight or flight instinct. By centering oneself during meditation it is far easier to manage the emotion when it occurs as it regulates the amount of cortisol that is released in the body.
Anxiety, depression and stress have all been shown to reduce after consistent meditation. The brain is able to re-wire its response system to dangerous situations and control emotions more suitably.
Spiritually
Participating in meditation one begins to watch the universe within. They would become aware that they are not just a human body. Intuition begins to rise as the connection between the mind and body strengthens.
This develops a sense of oneness with others and the world around them. Noting that their thoughts are more powerful than they appear to be and can shift their outer reality by making their inner world more whole.
What meditation isn’t
Meditation can be a powerful tool to have in one's arsenal so before we look at what meditation is, let's briefly discuss what it is not.
Meditation should be a comfortable practice. Any stress in the body will move the spotlight of awareness away from the mind and into the body. So remove the imagery of sitting with your spine straight for hours on end without being able to move a muscle.
When thoughts arise and can bring discomfort, the primal instinct in us is to swat them away. This is the mind's way of protecting itself from danger. Understanding that we choose our own realities and decide whether something is good or bad is up to our own perception, is an easier way to allow the thoughts to come and go.
We are not trying to control the thoughts we have. Release the urge to have any power over what thoughts come up. It's as if you are trying to control the flow of a river. You are in essence building a dam and blocking the water. Eventually, the water will build up and overflow causing more stress and anxiety.
Instead, let the water flow without manipulating its path. Watch and observe the currents of life and remove attachment to any desire to control its course.
Time should not be a factor either. Sitting by yourself for hours on end will not serve any benefit at the beginning stages of meditation. It will remove any desire to continue after putting the mind through a tiresome act. Be gentle with yourself and start off with small increments of time.
Meditation is simple
To begin a meditation practice find a comfortable position. One where you feel relaxed and are able to be still for however long you wish to do the session. Begin by breathing deeply through the nostrils, filling the belly and feeling the chest rise. Exhale with a long and slow out-breath through the mouth. Conscious breaths allow the mind to be still and be in the present moment.
When the mind is at ease, scan your awareness throughout each part of the body. Starting at the tips of your toes and reaching the crown of your head. Feel the sensation of each part and discover new feelings along the way. This will allow the subconscious mind to detox by focusing on physical sensations.
Now the mind and body have been prepared thoughts will naturally appear. Allow them to enter into your awareness without labelling or judging the experience. Take a mental note that this is just a thought and it will pass like the clouds in the sky. Try to avoid attaching yourself to a belief about the thought as it will create resistance and cause more discomfort.
If a thought has become stuck on the screen of consciousness, begin to focus your attention back on the physical sensations, most notably the breath. This is the anchor to the present moment. So as the thoughts appear, notice them, don’t attach and let them go by bringing awareness back to the ever-present now.
For someone who is taking their first steps towards learning about meditation, it is advised to build up in time gradually. Start with a few minutes and extend the practice when comfort is reached. Or use a guided meditation that will help you along the journey, giving instructions on how to practice meditation.
Takeaway
“Meditation is a way for nourishing and blossoming the divinity within you.”
― Amit Ray,
The impression that most people have of meditation is outdated and lacks any truth to their beliefs. You do not have to move to Tibet, live in a hut on a mountain and shave your head to learn the art of meditation. It can be done anytime and anywhere.
The key ingredient is you.
Removing any preconceived notions and going into it with an open mind will benefit not only your mind but mentally and spiritually. Boosting the immune system, helping to manage emotions and reconnecting with your inner self.
It is not a practice that should be done for hours on end sitting in an upright position. Nor should you try to prevent having thoughts. Bring the present awareness towards the body, centring yourself. Allow the thoughts to rise without judgment and see them drift away. During the silence in between each thought focus the attention on the anchor that holds you to the present moment, the breath.
So what’s stopping you? If you have read this far, take a few minutes out of your day and give it a try. I’d love to hear how you felt before, during or after the practice and what your thoughts are about meditation as a whole. Best of luck!
