In the midst of the holiday season and with the approaching New Year many of us begin to think about our resolutions and self-improvement plans for the year ahead. As you reflect on the various possibilities, I invite you to consider the practice of meditation. In addition to tremendous spiritual growth, you will enjoy discovering that practicing meditation builds a foundation for all the rest of your self-improvement goals. Below you will find several tips and tricks to help you get started and stick with it.
By now most of us have become acquainted with the idea that meditation is beneficial. Coaches encourage us to use it as we focus on our fitness goals and many doctors even recommend it during our check-ups. For those who have not tried meditation or considered adding it to your daily self-care program, there are numerous benefits that meditation provides physically, emotionally, and spiritually. Meditation reduces stress, blood pressure, anxiety and the severity of pain. It improves concentration, creativity, and retention skills. It balances emotions, alleviates depression, increases energy, and promotes positive attitudes. Insight and empathy grows in our relationships and we develop a deeper awareness of our call to service in the world. To top it all off, with a little practice, we begin to find ourselves in direct and deep communication with the Source of Life. Are you convinced? I was, and have personally experienced these benefits.
The problem with meditation when you first start is similar to the problem everyone experiences when they first start exercising. As with exercise, it takes a little discipline to create a routine that fits into your life and it takes time before you notice the benefits. One trick that helps the most? Relaxing! Have you noticed that I keep mentioning the “practice” of meditation? It is a practice; it will take time to develop. Even once you have developed a practice you will find yourself making adjustments and continually learning more. So relax with it, enjoy it!
As you begin, it is important to consider when your practice will fit into your daily schedule. Early morning is one of the best times to meditate, especially for beginners, as our thoughts and emotions are usually much calmer at this time. However, if the morning will not work for you, chose a regular time with the least interruptions. Also, when you are beginning, it is better to think in terms of small doses. Start with just five or ten minutes and work up to twenty. It is not necessary to spend an hour. Long periods are very helpful later in your practice but not necessary every day.
A trick for helping to settle your thoughts and emotions is to develop a ritual. Have fun playing with this until you find one that suits you. Many people like to use candles, water, incense, or scented oils. It can be very helpful to begin with a few mild body stretches or engage in an activity like yoga or tai chi. Many people use sacred scripture or other inspirational readings. Others find quiet music or chants helpful. After you have experimented, you will probably find a short series that you like best. It is good to stay with the same ritual as it will begin to work with your subconscious mind and you will discover your body naturally relaxing when you begin your ritual.
Location is important. Meditating in the same place each day will create an environment that holds the vibration of your meditation and will also work with your subconscious. Eventually, simply being in the space will help you to move into stillness. Because the space and the items we use hold the energy of our meditation and work with our subconscious, many people use a prayer shawl or wrap during their daily meditations. The shawl then becomes a beneficial aid you can travel with. Of course, your location should be one with as few distractions as possible. In homes with large families or small children this can be difficult. Again, the trick is not to fret. Almost any place that you can turn into a place of brief retreat and silence can work for you. I have even recommended to young parents that meditating behind a closed bathroom door can be the best place to start. Place a few items in your location that help you bring your awareness to the Divine. If you don’t feel spiritually inclined, placing photos of people or things you love will help your calming process.
Now that you have settled on a time, found a location and are playfully experimenting with beginning rituals, let us focus on the actual meditation. Your posture is the first thing you want to notice. It is important not to slouch. In the best postures, your spine is straight while your body is still relaxed. Your goal is to be very calm, yet alert. From this point there are many methods that can be used to help you as you develop your meditation. There are guided tapes, breathing techniques, mantras (repeating a sacred phrase over and over), contemplating a phrase of sacred scripture or an icon. All of these methods are aids that will help you to center your thoughts on a particular focus.
This is the point where most people become frustrated. It is very difficult in the beginning to keep one’s thoughts from running all over the place. The trick again is to just relax, let the frustration go!
Here are a few tips to keep your frustration at bay. If your mind starts to wander, know that it is used to being busy and is only trying to do what it usually does. As you begin to settle down it is very natural to remember things you almost forgot. It can be very useful to have a pad of paper next to you. Then if you are afraid you will forget, simply write it down and go back to the meditation. In the beginning you may sometimes find yourself completely off track. When I first began my practice of meditation, I frequently spent an entire meditation period thinking about something else, not even catching myself until it was time to end. Eventually you will catch yourself more quickly. When you notice your thoughts, just treat them like small twigs floating down a river. Let them float by and gently refocus. Before long you will surprise yourself and discover for the briefest of moments that your thoughts were still. Another tip for those who struggle to keep their body still is to use one of the many kinds of meditation with movement. Something small to hold in your hand such as prayer beads can do the trick. Drawing or journaling can be helpful and there are also many forms of walking meditations.
As you progress in your practice you will gradually become aware that things are changing. The time you have spent centering and relaxing in meditation will spread into your day and you will experience an expansion of your ability to be peaceful and compassionate. The emotional “storm” at the office will not have thrown you out of balance. You will experience greater clarity and focus that will enable you to be more insightful and creative. You will find yourself laughing more and fretting less. At the end of the day you will have more energy for exercise and by the end of the year you will be amazed that you have finally kept your New Year’s goal!
