Meditation: Sparking Interest In Mindfulness

Meditation has become increasingly popular in recent years, with more people discovering its many health benefits. It is a practice that originated in ancient India and is described in Vedic texts. The term meditation is now used loosely to refer to a wide range of techniques, including contemplation, concentration, and the use of nature sounds.

Meditation has been shown to offer benefits such as stress reduction, improved sleep patterns, enhanced self-awareness, and increased attention span. It can also help fight age-related memory loss, generate kindness, and reduce blood pressure.

One of the most common reasons people try meditation is to reduce stress. Research has found that meditation can decrease levels of the stress hormone cortisol, which can disrupt sleep, promote depression and anxiety, and increase blood pressure.

Meditation is also accessible to everyone and can be practiced anywhere. There are two main styles: focused-attention meditation and open-monitoring meditation. Focused-attention meditation involves concentrating on a single object, thought, or sound, while open-monitoring meditation encourages broadened awareness of all aspects of your environment and thoughts.

Starting a daily meditation practice can be challenging, but it becomes easier as you begin to notice its benefits. It is recommended to start small, with just a few minutes of guided meditation a few times a week, and gradually increase the duration as it becomes a consistent part of your routine.

Focused-attention meditation

Getting Started with Focused-Attention Meditation

• Find a quiet place to practice with minimal distractions.
• Get into a comfortable position. You can sit with your legs crossed, on a chair, or lie down.
• Choose a focal point for your meditation. This could be your breath, a physical object, a sound, a smell, or a thought.
• When distractions enter your mind, acknowledge them and then gently guide your attention back to your chosen focal point.
• Don't worry about failure. It is normal for your mind to wander, and it may take time to strengthen your focus.
• Start with short sessions (5-10 minutes) and gradually increase the duration.

Benefits of Focused-Attention Meditation

Research suggests that focused-attention meditation has several benefits, including:

• Improved attentional control and focus.
• Reduced activity in brain regions associated with mind wandering and distraction.
• Enhanced ability to regroup focus after getting distracted.
• Strengthened convergent thinking, which is the ability to find a solution to a specific problem.
• Increased activation in brain regions associated with cognitive control, such as the right dorsolateral prefrontal cortex (dlPFC) and dorsal anterior cingulate cortex (dACC).
• Decreased brain activity in regions associated with the default mode network (DMN), which has been linked to mind-wandering, anxiety, difficulty focusing, and more.

Open awareness meditation

In open awareness meditation, you are encouraged to be present with whatever is happening. You are a passive observer of your thoughts and feelings, rather than getting caught up in them. The goal is to remain non-judgmental toward yourself as you perceive all experiences as they happen.

For example, if you notice an emotion, especially a difficult one, you simply acknowledge that you are having this emotion and allow it to manifest itself. You don't get involved or ruminate on it, and you don't project it into the future. You let the emotion arise and pass without trying to own it or suppress it.

Research has found that open awareness meditation has a positive impact on creativity, helping with divergent thinking and the generation of new ideas. It has also been linked to improved conflict resolution and better performance on sustained attention tasks.

Loving-kindness meditation

• Carve out some quiet time for yourself (even a few minutes will work) and sit comfortably. Close your eyes, relax your muscles, and take a few deep breaths.
• Imagine yourself experiencing complete physical and emotional wellness and inner peace. Imagine feeling perfect love for yourself, thanking yourself for all that you are, knowing that you are just right as you are. Focus on this feeling of inner peace, and imagine that you are breathing out tension and breathing in feelings of love.
• Repeat three or four positive, reassuring phrases to yourself. For example: "May I be healthy, peaceful, and strong", or "May I give and receive appreciation today". You can also create your own mantras.
• Bask in feelings of warmth and self-compassion for a few moments. If your attention drifts, gently redirect it back to these feelings of loving-kindness. Let these feelings envelop you.
• You can choose to either stay with this focus for the duration of your meditation or begin to shift your focus to loved ones in your life. Begin with someone who you are very close to, such as a spouse, a child, a parent, or a best friend. Feel your gratitude and love for them. Stay with that feeling. You may want to repeat the reassuring phrases.
• Once you've held these feelings toward that person, bring other important people from your life into your awareness, one by one, and envision them with perfect wellness and inner peace. Then branch out to other friends, family members, neighbours, and acquaintances. You may even want to include groups of people around the world.
• Extend feelings of loving-kindness to people around the globe and focus on a feeling of connection and compassion. You may even want to include those with whom you are in conflict to help reach a place of forgiveness or greater peace.
• When you feel that your meditation is complete, open your eyes. Remember that you can revisit the wonderful feelings you generated throughout the day. Internalise how loving-kindness meditation feels, and return to those feelings by shifting your focus and taking a few deep breaths.

Yoga and tai chi

Yoga, which originated in ancient India, is a physical, mental, and spiritual practice. The word 'yoga' means 'to join or yoke together' in Sanskrit, reflecting its aim to unite the mind and the divine to attain a state of liberation or permanent peace. Yoga can take on many forms, ranging from purely meditative or spiritual practices to physical health exercises. It often involves holding static poses and stretches, which can help to improve flexibility and strength. Beyond the physical benefits, yoga can also enhance mental focus and resilience, reduce stress, and promote a sense of calm and well-being.

Tai chi, on the other hand, is commonly referred to as a form of "moving meditation." It involves slow, graceful movements that provide a relaxed focus and help to quiet the mind. This practice is rooted in Taoist meditation and Qigong, a traditional Chinese system that combines posture, breathing techniques, and mental focus. In tai chi, the emphasis is on stretching through sophisticated, dynamic, fluid, and harmonic movements. Practicing tai chi can lead to improved health, enhanced spiritual capacities, and a deeper sense of relaxation.

Both yoga and tai chi offer a wonderful introduction to the world of meditation. They demonstrate how physical movement can be combined with mindfulness and breath control to achieve a state of mental and physical balance. By engaging in these practices, you will learn to bring your attention to the present moment, cultivate compassion, and develop a deeper awareness of your body and mind.

If you're new to meditation, starting with yoga or tai chi can be an excellent way to build a foundation for your practice. You'll be able to experience the benefits of meditation in a more active and engaging way, which can make it easier to stay motivated and consistent. As you progress, you may find yourself drawn to explore other forms of meditation, such as focused-attention or open-awareness meditation, to further deepen your practice.

Remember, the key to developing an interest in meditation is to find a style that resonates with you and to approach it with curiosity and compassion.

Walking meditation

Find a Location

Find a path that allows you to move back and forth for 10-15 paces or around 20-40 feet. It can be indoors or outside in nature, as long as it is a relatively peaceful place where you won't be disturbed or observed.

Start Your Pace

Take 10-15 steps along the path and then pause and breathe. When you're ready, turn and move back in the opposite direction to the other end of the path, pause and breathe again. Then, turn once more and continue your journey.

The Components of Each Movement

This is where you bring awareness to the physical experience of walking by paying attention to the specific components of each step. Notice the lifting of one foot, the moving of the foot forward, the placing of the foot on the floor (heel first), and the shifting of your weight onto the forward leg as the back heel lifts.

Speed

You can move at any speed, but it is recommended to keep it slow and natural.

Hands and Arms

If walking, you can clasp your hands behind your back, in front of you, or let them hang by your sides. Do whatever feels most comfortable and natural.

Focusing Your Attention

As you move, try to focus your attention on sensations you would normally take for granted, such as your breath, the movement of your feet and arms, the contact of your body with the ground, your head balanced on your neck and shoulders, nearby sounds, or what your eyes take in as they focus on the world in front of you.

What to Do When Your Mind Wanders

It is natural for your mind to wander. When you notice this, simply reorient your attention back to one of the sensations you are focusing on.

Making Walking Meditation a Daily Practice

The more you practice, the more likely it is to grow on you. You can also bring mindfulness to movement at any speed in your everyday life, even to running. Over time, try to bring the same level of awareness to any everyday activity, experiencing the sense of presence available to us at every moment.

Frequently asked questions