Meditation: Mastering The Mind

Meditation is a practice derived from Hinduism and Buddhism. The goal of meditation is to focus and understand your mind—eventually reaching a higher level of awareness and inner calm.

Meditation is not about clearing your mind of thoughts but rather observing and focusing your thoughts for relaxation and mindfulness. It is about feeling more relaxed and aware of your thoughts and surroundings.

There are many types of meditation, but one common and accessible form is mindfulness meditation. This involves observing wandering thoughts as they drift through the mind without judgement.

Meditation can be practised by sitting or lying down in a quiet, comfortable place and focusing on your breath. You can also try more specific techniques, such as repeating a mantra, focusing on a visual object, or practising visualisation.

Meditation has been found to have many benefits, including lower stress levels, improved sleep, reduced anxiety and depression, and improved focus and connection with others.

Finding a quiet, comfortable place to meditate

Choose a Quiet, Peaceful Environment

Select a tranquil location where you can meditate without interruptions. This will enable you to focus solely on your meditation practice and avoid external distractions. It could be a walk-in closet, a quiet corner in your garden, or even a bench outdoors, as long as you have privacy and minimal noise. If you are a beginner, it is especially important to minimise distractions by turning off televisions, phones, or other noisy appliances.

Wear Comfortable Clothing

Opt for loose, comfortable attire that allows you to relax. The goal is to calm the mind and block out external distractions, which can be challenging if you feel physically uncomfortable due to tight or restrictive clothing. Consider wearing layers, such as a sweater or a shawl, in case you feel cold. Additionally, you may want to remove your shoes to enhance your comfort.

Decide on the Duration of Your Meditation Practice

Before you begin, decide how long you want to meditate. Beginners can start with as little as 5 minutes a day, and gradually increase the duration as you become more accustomed to the practice. It is recommended to stick to your chosen timeframe, even if you feel it isn't working at first. Consistency and persistence are key to achieving successful meditation.

Prepare Your Body by Stretching

Meditation often involves sitting in one position for an extended period, so it is beneficial to release any tension or tightness in your body before you begin. A few minutes of light stretching can help prepare both your body and mind for meditation, ensuring you don't get distracted by sore spots. Focus on areas like the neck, shoulders, and lower back, especially if you've been sitting for long periods beforehand.

Find a Comfortable Position to Meditate

It is crucial to find a comfortable position that allows you to maintain a balanced, tall, and straight posture. While traditional meditation practices involve sitting on a cushion on the floor in a lotus or half-lotus position, you can also sit on a chair or meditation bench, cross-legged, or even lie down—whatever works best for you. The key is to ensure your pelvis is tilted forward, allowing your spine to be centred over your "sit bones," which bear your weight when seated.

Close Your Eyes to Enhance Focus and Relaxation

Meditation can be performed with eyes open or closed. As a beginner, it is often advisable to start with closed eyes to avoid visual distractions. Once you become more accustomed to meditation, you can try practising with your eyes open, gazing softly without focusing on any particular object. The goal is to maintain a relaxed yet alert state.

Focusing on your breath

Getting into a Comfortable Position

Before you begin, find a comfortable position. You can sit on a chair or on the floor with a cushion, keeping your back upright but not too tight. Rest your hands wherever they feel comfortable, and place your tongue on the roof of your mouth or wherever it feels natural. You can close your eyes or maintain a soft gaze, looking at something calming in front of you.

Noticing Your Body and Relaxing

Once you're in a comfortable position, take a moment to notice the weight, posture, and shape of your body. Feel the sensations of your body making contact with the floor or chair. Relax any areas of tension or tightness.

Tuning into Your Breath

Now, bring your attention to your breath. Feel the natural flow of your inhalation and exhalation. You don't need to change anything about your breath; just observe it as it is. Notice where you feel your breath in your body—it might be in your abdomen, chest, throat, or nostrils. Observe the sensations of each breath without trying to adjust or control it.

Dealing with a Wandering Mind

It's natural for your mind to wander during this practice. When you notice that your thoughts are drifting, gently bring your attention back to your breath. You can softly say "thinking" or "wandering" in your mind to acknowledge that your mind has wandered off.

Practising Regularly

Consistency is key when it comes to mindful breathing. Try to practise for at least five minutes every day. You can gradually increase the duration as you get more comfortable with the practice. It's also helpful to set aside a designated time for mindful breathing, but you can also do it whenever you're feeling stressed or anxious.

Exploring Different Techniques

There are various breathing techniques you can explore to find what works best for you. These include diaphragmatic breathing, box breathing, alternate-nostril breathing, and the Buteyko Breathing Technique. You can also combine mindful breathing with movement, such as walking, to help you get out of your head and into your body.

Remember, mindfulness is a skill that takes time and practice to develop. Be patient with yourself, and don't get discouraged if you find it challenging at first.

Observing your thoughts

To start, find a place to sit that feels calm and quiet. You can sit in a chair with your feet on the floor, loosely cross-legged, or kneel—just make sure you're stable and comfortable.

Now, follow the sensation of your breath as it goes in and out. When your mind wanders, as it inevitably will, simply bring your attention back to your breath. Try to do this as kindly as possible.

As you breathe, let your thoughts come and go. Don't pursue or prefer some thoughts over others. Instead, rest in an awareness of thinking itself and the spaces between thoughts.

Notice any commentary or judgements your mind is making. Recognise them as mental events or occurrences—secretions of the thinking mind, independent of their content and emotional charge. See them as fleeting thoughts, like bubbles in a stream, or clouds in the sky.

If you find yourself getting pulled into the past or future, or into opinions, fears, or desires, gently bring your attention back to the present moment and your breath.

Remember, the practice of observing your thoughts takes patience. Be kind to yourself and your wandering mind.

Using a mantra or visualisation

• Choose a mantra that resonates with you: Select a mantra that aligns with your personal beliefs, values, or aspirations. It could be a spiritual mantra, such as "Om Namah Shivaya" (I bow to Shiva), or a personal affirmation like, "I am strong" or "I am safe". You can also use simple words like "calm", "joy", or "kindness". The key is to find something that brings you peace, focus, and a sense of connection beyond the meditation practice.
• Find a quiet and comfortable space: Create an environment that is free from distractions and where you feel at ease. You can sit cross-legged, lie down, or even walk during your meditation—the important thing is to be in a position you can maintain for the duration of your practice.
• Set an intention and a timer: Decide how long you want to meditate (typically starting with shorter durations and gradually increasing) and set a timer. You can use a gentle, relaxing sound for the timer, such as ocean waves, to avoid being startled out of your meditative state.
• Focus on your breath: Pay attention to your natural breathing rhythm. You can try box breathing by inhaling and exhaling for equal counts (e.g., inhale for four counts, hold for four counts, and so on). This helps to calm and centre yourself.
• Introduce the mantra: With each inhalation, silently repeat your chosen mantra, and allow it to release with each exhalation. Notice how the mantra makes you feel—more relaxed, confident, or calm.
• Gently return to the mantra when your mind wanders: It is natural for your mind to wander during meditation, especially for beginners. Whenever you notice your attention drifting, gently bring it back to your breath and your mantra. This may happen many times during your practice, and that's okay!
• Close the meditation: When your timer goes off, take a few moments to sit quietly and observe how you feel. Open your eyes gently, take a few deep breaths, and slowly return to your surroundings.

In addition to mantras, visualisations can also be a powerful tool in meditation. Visualisations often involve creating a mental image or scene that helps to focus and calm the mind. For example, you can visualise a peaceful place, such as a quiet beach or a serene forest, and imagine yourself there. You can also use visualisations to cultivate positive emotions, such as imagining a warm, golden light filling your body to evoke a sense of peace and well-being.

Remember, the key to successful meditation is consistency. Making it a daily habit, even if it's just for a few minutes each day, will help you establish a regular practice and reap the benefits of improved focus, reduced stress, and enhanced self-awareness.

Practising mindfulness in everyday life

Mindfulness is the practice of focusing on the present moment, tuning into physical sensations, being fully aware of everything you do, and letting go of thoughts of the future or anxiety over the past. It can be practised in everyday life through simple techniques that bring awareness to your actions and surroundings.

Mindful Wakeup

Start your day by setting an intention. Before checking your phone or email, sit in a relaxed posture, close your eyes, and take three long, deep breaths. Ask yourself what your intention is for the day, and set a goal. Throughout the day, check in with yourself and revisit your intention.

Mindful Eating

Before eating, pause and take eight to ten deep breaths with your eyes closed. Bring your awareness to the physical sensations in your belly and ask yourself how hungry you are. Then, eat according to your hunger, savouring each bite and making mindful choices about the food you eat.

Mindful Workout

Before a workout, be clear about your aim. As you prepare, consciously envision how you want to guide the session. For example, if you are going for a bike ride, you might say, "I am going to breathe deeply and notice the sensation of the breeze and the sun and the passing scenery." During the workout, try to match the rhythm of your breath to your movements.

Mindful Driving

When stuck in traffic, take a deep breath to bring more oxygen into your body and create space between the stimulus of the traffic and your heightened stress reaction. Ask yourself what you need in that moment, and give yourself what you need. For example, if you need to feel safe, scan your body for any tension and soften it.

Mindful Pause

Throughout your day, look for opportunities to be more mindful. Whether you're riding the subway or taking a shower, try to be fully aware of what you're doing and what's happening around you. When your mind wanders, gently bring your attention back to the present moment.

Frequently asked questions