What, Where, How, When & Why
Since I began incorporating meditation in my work with clients I get a constant type of feedback such as “I tried so many times but can’t empty my mind”, “I can’t sit still even for 1 min let alone 30 min” or “I get bored when trying to meditate”.
Every time I go into detail with my clients about how they meditate and what they do, they usually tell me they sit with crossed legs (uncomfortable for many), close their eyes and they try, or rather struggle, to empty their mind or quiet their thoughts.
This is one of the many misconceptions of meditation. That we have to empty our mind otherwise it’s not use. We already see it as a struggle, as a chore.
Meditation is not only about quieting your mind, but rather allowing your thoughts to pass, one by one, without judging them in any way.
What do you do while meditating
- You can sit for a few minutes and focus your attention on the position of your body. Don’t change anything, just observe. That’s your meditation.
- Focus your attention on different parts of your body and, as you do so, relax that part of the body you focus one. Relax your body one portion at a time.
- Observe your breath. Don’t do anything, just observe it.
- Visualize relaxing, passive scenes such as walking on a beach, walking through a forest, a day out fishing. This will relax your mind and release stress.
- You know when you say “I was miles away”? That is a trans you were in. Whether you are on the bus watching outside the window or walking around and suddenly found yourself arriving at your destination without realizing when, that is a form of mediation, you were in a type of trans.
Where can you meditate
Anywhere really, for example:
- When you sit on the bus or train focus your attention on the position of your body
- When you walk focus your attention on how you walk, are you heavy or light?
- When you walk again focus on relaxing your shoulders and keeping your posture, elongating your body
- When you wait in a line focus your attention in the middle of your chest and breath into that spot
- When you sit or lie down, you can visualize and go in a deeper meditation
- Even when you run. Runner’s high is a form of meditation
How to meditate
Meditation is not an actual technique. We learn them as techniques for a reason. But it’s just about just letting go.
Whether you let go by relaxing you body, or your breath or about letting go of thoughts, anger or frustrating, it’s about allowing for a little space in your life, your mind and your heart.
Here are some tips:
- Find you most comfortable position, sitting, standing, laying on your bed etc
- Close your eyes and just let go, see what happens
- Listen to guided meditations (you have a list at the end of this blog)
- Focus in the centre of your chest and breath into that spot
When to meditate
You can literally meditate anywhere. Just not in moving vehicles please or dangerous environment
You can meditate any time of the day. You can meditate in almost any place you want, on the bus, on the train, in a forest, at the table.
When you meditate you may be running, walking, standing, sitting or lying down. You may be washing dished or doing doing some gardening. These are all forms of meditation because they all lead to awareness of yourself, of a trans-like relaxing feeling.
Besides the wonderful feeling it leaves you with for the rest of the day there is scientific proof that meditation has significant benefits at a physiological and psychological level as well as emotional.
Benefits of meditation, some of them at least
- Physiological changes
Relaxes your body and so reduces many aches and pains. When we walk in cold weather we tend to tens up our body until something starts to hurt. Why do we do that? We also cut blood flow which actually keeps us warm
- Improves focus, memory and productivity. There are many studies regarding these benefits
- Improves quality of sleep. Meditate while you are in bed for a few minutes, focus on your breath or listen to a guided meditation.
- Psychological changes.
Meditation releases stress, frustrations, anger or similar feeling. Some studies suggest mediation helps with mental illnesses.
- Change the brain’s plasticity, increasing grey-matter density in the hippocampus, known to be important for learning and memory, and in structures associated with self-awareness, compassion and introspection.
At an advanced level you can literally reprogram your subconscious to overcome phobias, bad habits, heal yourself and more.
Help with meditation
Here are some of my favourite sources where you can get free guided mediations:
- Silva method
- Subliminal Guru
- Omvana – this is an app, free to join but then you have to pay for some of the tracks, it’s worth it though.
- Self healing meditation guided by Kelly Howell
Want even more information, sources and guidance on meditation? Don’t hesitate to book a FREE call with me and we can do a guided meditation or talk about how you can do it yourself.
Other articles http://www.collective-evolution.com/2014/12/11/harvard-study-unveils-what-meditation-literally-does-to-the-brain/?utm_content=bufferc1d3b&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer http://news.harvard.edu/gazette/story/2011/01/eight-weeks-to-a-better-brain/