Beginning Meditation

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The mind — consciousness — is carried through our body by physical energy.This is why physical sickness and discomfort can affect our state of mind and why, in turn, mental attitudes can both give rise to and heal physical problems.

If you want to start meditating, keep in mind that no matter the style, all forms have four common elements. The first is a distraction-free environment. Especially if you’re just starting a meditation habit, you’ll want to choose a location that is as free of noises and interruptions as possible. The quieter your environment is the better. As you develop your skills, you may be able to block out the noises and be able to meditate in public places, like waiting rooms, airport lobbies or other areas.

Remember that the mind and body are interdependent. Because the state of one affects the state of the other. Some suggest you employ the classic Eastern pose sitting upright, spine straight, legs crossed in order to maximize your benefits. The NCCAM, however, explains that meditation can be performed in just about any posture, including sitting, standing or lying down. The Center also explains that you can even meditate while walking.

In fact, there is an ancient form of meditation that is just now making a revival. It’s called labyrinth walking. The individual walks through a large circuitous route made of hedges or trees to the center of the structure. This physical walk symbolizes the spiritual journey into the inner self.

The third common element of all meditation is a focus of attention. Whether you choose to concentrate on your breath as you exhale and inhale or an external object is a matter of personal preference and effectiveness. You may even want to develop your own personal mantra to recite as you meditate. A mantra is a single word or even a phrase that you repeat as you focus your thoughts. Many people simply choose the ohm sound. Others prefer, depending on their religious affiliation love, Jesus, Lord or other words meaningful to them.

All meditation also requires that the practitioner has a nonjudgmental attitude. As you attempt to clear your mind of all thoughts, you need to be patient with yourself. Don’t immediately judge yourself as bad if you have problems, especially when you’re first starting out, clearing your mind.

Many mediators claim that the mind at first resists such clearing. They claim the ego section of the mind is the originator of these incessant thoughts. When you begin to quiet it, the ego believes it’s being pushed aside. So during your first several sessions, you may notice an increase in mindless chatter.

One of the hallmarks of meditation is that you clear your mind of all “clutter”, the self-chatter of thoughts that run through your mind sometimes at a rapid pace. When you find your mind wandering from your field of focus, very gently bring your thoughts back.

Meditation is best practiced twice a day in the morning upon rising and before going to sleep in the evening. In fact, Dr. Raj Kapoor, M.D., an internist in Pittsburgh, PA, and practitioner of meditation recommends that your morning habit is best practiced between the hours of 4 a.m. and 6 a.m. These hours, he says, are considered sacred in such cultures as India. He also recommends that you face the north or the east when performing your meditation.

There are many forms and variations of meditation, so if one particular form doesn’t work for you, try another. Look into some books on meditation to discover which type is best for you. If you feel better after meditating, you’re doing it correctly.

Resource: Ultimate Guide to Meditation