Meditation Abroad: A Beginner's Guide

Meditation is a practice that has been used for thousands of years to develop awareness of the present moment. It can be done anywhere, and its benefits include reduced stress, improved calmness and clarity, and increased happiness.

To meditate, find a comfortable spot, sit up straight, and close your eyes. Focus on your breath, and when your mind wanders, bring your attention back to your breath. You can also try counting your breaths or observing how your body moves with each inhalation and exhalation.

Meditation is a practice, and it can take time to master. Be patient with yourself and try to meditate for a few minutes every day.

Finding a comfortable position

First, find a quiet and comfortable place to sit. You can sit on a chair, on your bed, or on the floor with a cushion or bolster if you prefer. If you choose to sit on the floor, try to sit cross-legged with your knees resting slightly below your hips. If you're sitting in a chair, make sure your feet are flat on the floor. It's important to maintain an upright posture during meditation, as it helps you focus on your breathing. However, if sitting on the floor is uncomfortable for you, feel free to sit in a chair or lie down.

Next, rest your hands in a comfortable position. You can try holding your hands in a mudra position, with your pointer finger and thumb pressed together, or simply let them rest naturally in your lap. Close your eyes, and tilt your chin slightly downward. This opens up your chest and helps with breathing.

Remember, the most important thing is to find a position that feels comfortable for you. You can also make adjustments as you go along until you find what works best.

Once you're in a comfortable position, you can set a timer for your meditation session. Start with shorter sessions of 3 to 5 minutes and gradually increase the duration as you get more comfortable with meditating.

Focusing on your breath

To begin, find a comfortable position, either sitting, standing, or walking. You may wish to sit on a cushion or a chair, with your legs crossed or extended in front of you. Rest your hands naturally, perhaps in a mudra position (pointer finger and thumb pressed together) on your knees or folded in your lap. Tilt your chin downwards and close your eyes, which will help with your breathing and focus.

Now, bring your attention to your breath. You can focus on how your lungs expand and contract, or how the air passes through your nose. Try to observe your breath without analysing it. Don't worry about what you're feeling, just concentrate on the present moment, and one breath at a time.

Your mind will likely wander, and that's okay. Simply acknowledge any intrusive thoughts and let your attention slip from them, bringing it back to your breath. If you struggle to refocus, try counting your breaths.

You can also try counting your inhalations and exhalations: In (one), out (two), in (three), and so on. This gives you something else to focus on.

You can do this type of meditation for as little as a few minutes, or for longer periods. It is a good idea to do it at the same time every day, perhaps 10 minutes in the morning and evening, gradually increasing the time.

Breath meditation can be a gateway to a broader practice of "mindfulness", where you learn to accept and appreciate what comes in life and stop fighting your thoughts and feelings.

Observing your thoughts

Recognising Thoughts as Mental Events

The first step is to recognise that thoughts are mental events or occurrences. They are like secretions of the thinking mind, independent of their content or emotional charge. In other words, thoughts are transient and impermanent; they arise and pass away in the field of awareness. This perspective can help you detach yourself from the content of the thoughts and view them more objectively.

Non-Judgmental Observation

When thoughts arise during meditation, observe them without judgement or analysis. Let them come and go like bubbles or clouds in the sky. Refrain from pursuing or engaging with the thoughts. Instead, simply acknowledge their presence and then gently bring your attention back to your breath. This practice helps cultivate a sense of detachment from the thoughts, allowing you to observe them without getting sucked into their content.

Be Aware of the Thinking Process

It is essential to be aware that you are thinking. This awareness is the key difference between being distracted by thoughts and observing them. When you are aware that you are thinking, you can choose not to follow the train of thoughts and remain focused on your breath. This awareness is what meditation teacher Sam Harris calls "knowing that you are thinking." It is a powerful tool to prevent thoughts from becoming distractions and pulling you away from the present moment.

Be Kind to Your Wandering Mind

It is natural for your mind to wander during meditation. Instead of scolding or judging yourself for having thoughts, practise self-compassion. Gently acknowledge the thoughts and then bring your attention back to your breath. Over time, you will become more adept at observing your thoughts without getting caught up in them.

Practise Regularly

Meditation is a skill that improves with consistent practice. Aim to meditate for a few minutes every day, gradually increasing the duration. Regular practice will help you become more familiar with your thought patterns and improve your ability to observe thoughts without judgement or attachment. Remember, meditation is a lifelong journey, and it takes time to master this skill.

Being kind to yourself

Meditation is a practice that can help you be kinder to yourself. It can be challenging to master, so it's important to be patient and gentle with yourself as you learn. Here are some tips to help you cultivate self-compassion through meditation:

Acknowledge your suffering

Recognise and accept that you are experiencing pain. Be mindful of the present moment and the fact that you are suffering. Phrases such as "This is a moment of suffering" or "I'm having a tough time right now" can help bring awareness to your pain. Remember that suffering is a part of life and that everyone goes through difficult times.

Offer yourself compassion

Extend kindness and compassion to yourself. Speak to yourself in a warm and caring tone, using phrases such as "May I be kind to myself" or "May I give myself the compassion I need." Find the words that resonate with you and use them to remind yourself that you deserve compassion and kindness.

Focus on your goodness

Take delight in your own goodness. Reflect on the times you have acted with good-heartedness and celebrate your potential for kindness. Recalling these memories can help you cultivate a more positive view of yourself and recognise your inherent worth.

Visualise a circle of love

Imagine yourself in a circle surrounded by people who have inspired you or shown you kindness. It can be people you know, historical figures, or even mythical beings. As you visualise this circle of love and support, continue to repeat phrases of loving-kindness to yourself.

Practice regularly

Meditation is a practice, and it takes time to develop a habit. Aim to meditate for a few minutes every day, and you will gradually build your "meditating muscle." Consistency is key, so try to make it a daily routine. Remember, it's okay if your mind wanders during meditation—simply bring your attention back to your breath and the present moment.

Practising regularly

Practising meditation regularly is key to reaping its benefits. The more often you meditate, the more you will feel its positive effects.

When starting out, it's best to begin with short sessions of a few minutes and work your way up to longer periods. Even meditating for a minute or two each day can be beneficial, as long as you make it a daily habit.

Try to set up a routine by meditating at the same time each day. For example, you could choose to meditate first thing in the morning or right after work or dinner.

If you're struggling to stay motivated, try downloading a meditation app, such as Headspace or Calm, or follow guided meditations online.

Remember, meditation is a practice that takes time to master, so don't be too hard on yourself if you're finding it difficult. It's normal for your mind to wander during meditation, and this will happen less and less as you build your "meditating muscle".

Frequently asked questions