Starting a Meditation Practice
We've all heard of meditation, and we've all heard of the mental and physical benefits that a meditation practice can bring to our health. The National Center for Complementary and Integrative Health published a series of scientific reports demonstrating that meditation improves stress, anxiety and depression; pain; insomnia; substance abuse; post-traumatic stress disorder; cancer; weight control; and attention deficit hyperactivity disorder.
But just because we know something is good for us, does not mean we are all doing the thing! Sometimes the sheer importance of a practice may make us freeze, procrastinate, or just tell ourselves that we can't do it. Read on, and take the first step toward making meditation as normal as brushing your teeth.
What is Meditation?
Meditation is simply noticing and being aware of the present moment. Your present moment is brought to you by some naturally built in processes - your breath and each of your 5 senses. Pausing to notice your breathing is the simplest form of meditation. What does it mean to notice your breath? Although breathing is a subconscious action that anyone alive performs continuously their entire life, focusing on the details of this process can bring you right to the present moment.
The Breath
What happens when you breathe? Let's break it down. First, as you inhale, feel the expansion of your chest, and as you exhale, feel the relaxing deflation of your chest wall. Repeat this 5-10 times. Next, continue and this time feel the slight coolness of the outside air moving through your nostrils, and as you exhale feel the air ever so slightly warmed from having come from inside your body. Repeat this 5-10 times. Now notice how there is a slight pause at the end of the inhale, before you initiate your exhale; notice how this slight pause is also at the end of the exhale before you take your next inhale. Repeat as before.
You will notice that as you try and focus during these breath cycles, your mind will wander. You may start thinking about a conversation earlier in the day, or something you still have to do before the afternoon is over. This is normal and a beautiful opportunity to train your focus to stay in the present moment. Simply allow the interfering thought to go, like a leaf drifting away on a stream, as you focus again on your breath. Feeling frustrated or discouraged is optional, and working on calming your mind so that it stays with you during your breath is truly the practice of meditation.
Practical Tip: The breathing meditation may take about 5 minutes or less. It can be practiced anywhere. Try this breathing meditation each time you enter your car, after the door is closed, and before you reach for the ignition or steering wheel.
The FIVE Senses
Each of our five senses offers another opportunity to practice meditation, and be completely aware of our present surroundings. Move through each of your five senses and notice what they bring to your attention.
Start with hearing: focus on the humming of the fridge or ventilation system. Notice the sound of cars driving in the distance. Notice the slight rustling sound of your clothing. Focus on hearing the sound of voices outside of the range of hearing. Sometimes you will notice sounds that you had not heard of or noticed before. Next move to touch: notice how each article of clothing you are wearing touches your body part, from socks to a necklace, or the glasses on your face, move slowly so that you can notice them all. Next focus on smells: it could be the leather on a seat you are on, the detergent on your shirt, the smell of cooking that still lingers. Next move to sight: notice how the light reflects off of the surface in front of you, or the way the green of the leaves on a tree keep changing with motion, or a crack in the wall that has not been noticed before. Finally taste: savor the remaining flavors of something that you last ate, notice how they still remain detectable by your taste buds.
Practical Tip: The 5-senses meditation can take about 10 minutes or less. This is a great meditation to do while you are waiting for something - in a queue, in a waiting room at doctor's appointment, or waiting to meet someone and you are ahead of schedule. Instead of scrolling on your phone, or reading the news, take the opportunity to practice on focusing on each of your 5 senses. Bring yourself to the present moment, and decide to notice what you can, rather than seeking mental escape. The more time you have, focus on more things that your senses can share with your attention.
Opportunities to Practice Meditation
Are truly everywhere around us. The next time you stop to wash your hands, pause to notice how the water feels against your skin, the smell of the soap that comes out of the dispenser - is it gentle, fragrant, antiseptic-smelling, and feel the shape of the faucet against your hand. Choose to notice these details and be right there in the moment, rather than letting your mind already move to the next thing. You can do this when you wash the dishes, fold laundry, and brush your teeth.
Practical Tips: Try silence instead of having the television or music playing in your background state; this will allow you to notice more from your senses, instead of having your senses dulled. When you go for a walk or jog, leave the air pods at home - being outside moving is the perfect opportunity to do a 5-senses meditation.
Myths About Meditation
"I don't have time to do meditation."
"There are too many distractions, I can't concentrate."
"I listen to music, this helps me feel calm so it's kind of like meditation."
"Meditation is for hip and highly organized people who have their stuff together, that's not me."
Let's let all of these untrue thoughts pass along today. Because the health benefits of meditation are undeniable, we recommend you start your meditation practice as soon as you put your device down!
Keep Practicing
As you get used to focusing on your breath and taking a few moments throughout your day to notice what your 5 senses brings to your awareness, you may be ready to expand your practice of meditation. Psychiatrist and Mindsight Institute founder Dan Siegel MD has written about the "Wheel of Awareness", a self-guided meditation practice that incorporates senses, thoughts and loving kindness. You may also enjoy a guided meditation, some of our favorite apps are Insight Timer (free) and Calm.