Attack Stress, Depression, and Anxiety and Find a Clear Mind
Meditation for beginners
by Kiley Albrecht
Goals of this article
- Understand what meditation is
- Learn how to meditate
- Just try it!
Life gets busy. And stressful. As stress mounts over time, our hormonal equilibrium is shifted, and our entire body’s well-being can be compromised in often unpredictable ways. The good news is that meditation is always there to bail you out. Meditation is simply bringing your awareness to the present moment and objectively observing your current state. Setting aside only a few minutes to meditate is surprisingly powerful (not to mention free, painless, and always available). Developing a peaceful state of mind—one that does not involve regretting the past or worrying about the future—combats anxiety, depression, and other forms of mental unrest. Psychological well-being helps restore hormonal balance and keeps you from declining physically.
An unfamiliar territory to most, meditation can be intimidating. We are so used to being on the go, multitasking, and keeping track of umpteen different to-do lists, that sitting still with our thoughts has actually become foreign to many of us. You don’t need any equipment and it’s up to you how much time you want to set aside. Start with just five to ten minutes a day.
Before you say meditation is not for you, give yourself the chance to see how easy it is. You have nothing to lose!
And, before you delve in, you should be aware of a four things:
- Meditation is not unfounded. Scientific research has demonstrated the physical and psychological benefits of meditative practice. Regular meditation can increase pain tolerance, decrease risk of heart disease, and help manage anxiety and depression (1)(2).
- Be okay with getting distracted. Everyone’s mind works differently, so while your neighbor may have no problem sustaining a blank mind right off the bat, you may be overwhelmed by the relentless stream of images and chatter running through your mind. Don’t be discouraged, it’s all normal.
- Don’t expect instant, measurable results. Your mind has been used to operating a certain way for quite some time, and your neurons have formed habitual lines of communication with each other that have strengthened over the years. Like a slowly-forming dirt footpath through the brush, your new neural pathways will slowly but surely evolve, but not overnight. Keep your focus on your practice and not on the results, and before you know it your calm awareness will permeate your entire being.
- You most likely are doing it right. Once you start, you may feel the urge to seek confirmation that you’re meditating “the right way”. You may not feel any different at first, and your thoughts may still be racing, but as long as your intention is on meditating, you’re doing it right.
Prepare your meditation spot
Now that you’re mentally ready, prepare your meditation spot. Technically, you can meditate anywhere, but it’s best to find a quiet place where you won’t be bothered. Choose, or create, a calming environment. Dim the lights, maybe light some candles, and find a comfortable chair or spot on the floor.
Ready, Set, Meditate!
- Sit in a chair with your feet on the floor, or cross-legged on the ground, and your hands in your lap. Keep your spine straight and the rest of your body relaxed (avoid lying down so you don’t accidentally fall asleep). You can close or keep your eyes open, whichever is more comfortable for you.
- Rest for a few moments, and then slowly bring your attention to the present moment. You can do this by focusing your attention on any of the following:
An object — find a nearby object and simply notice its shape or its color.
A body part — focus your mind on your forehead, or any part of your body, and notice your ability to do so.
Your breath — breathe normally, yet notice the sensation of the breath passing in through your nostrils, the fullness in your lungs, and the warm exhale through your mouth.
A sound — pay attention to all the sounds you hear around you, whether it’s the hum of the refrigerator or the sound of your body shifting in your seat.
A sensation — start at your feet and do a mental scan of your body and just notice any sensations.
- The purpose is to just “be” in the present moment with an objective mind. If your mind starts to wander, simply bring your attention calmly back to what you were focusing on as soon as you notice. DO NOT JUDGE YOURSELF. Observe how your mind works without judging if it’s good or bad. It is completely natural to get distracted. In fact, the very moment you notice that you were getting carried away in your thoughts is proof that you are aware of the present and, therefore, meditating!
- Start slow and be consistent. Developing a habit takes time and perseverance as you know. If you can start with ten minutes a day, that’s great. If it feels better to start out practicing 30 seconds or a minute at a time, no problem. First build consistency, then you can slowly add time.
You may be tempted to get frustrated at first. Remind yourself that you are doing it right. The more you practice, the better you will get at keeping your focus. Over time, the thoughts and feelings that cloud your mind with stress or anxiety will soon be filtered out and you’ll be left with the clear, pure mind that you’ve had underneath all along. No one, not even the Buddhist meditation masters can put into words the profound insight you can gain through meditation. You must go and experience it yourself!
References
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