Meditation is associated with improvement in a variety of psychological areas, including stress, anxiety, addiction, depression, eating disorders and cognitive function, among others. There’s also research to suggest that meditation can reduce blood pressure, pain response, stress hormone levels and even cellular health.
The easiest way to begin meditating is to simply stop and focus consciously on your breathing. This is an example of one of the most common approaches to meditation: concentration.
“Prayer is when you talk to God;
meditation is when you listen”
– Diana Robinson
1. Sit comfortably with your eyes closed gently (don’t squeeze them shut) on a meditation pillow or meditation cushion. Complete ease in your position is very important to achieve when just starting out with meditation, because it will encourage you to meditate more frequently.
A crossed-legs pose facilitates the movement of energy in the body. There’s a connection and grounding to the Earth that you don’t get in a chair. Sitting comfortably crossed-legged sets up a neurological pattern in the legs in relation to the spine.
2. Don’t try to control your breath; just breathe naturally.
3. Concentrate your mind on your breath and the movement of your body as you breathe.
4. If your mind wanders, simply let the thoughts go out of your mind and return your focus back to your breath.
Try this meditation practice for 2–3 minutes to start, and then try building up your “endurance” a little at a time.
Keep in mind that the purpose of meditation isn’t about achieving benefits or results. In fact, the goal in meditation is to not have a goal. It’s simply to be present.