Meditation For Kiwis: A Beginner's Guide

Meditation is a mental exercise that trains attention and awareness. It is a practice that has been passed down from generation to generation for 2,500 years, originating in India and spreading to China, Japan, other parts of Asia, and eventually the West.

Meditation is simple and the benefits can be felt quickly. It can help to ease stress, increase calmness, and promote happiness. It can be practised alone or in a group, and it is accessible to everyone, regardless of age, occupation, or status.

There are many different forms of meditation, including mindfulness meditation, walking meditation, and mantra meditation. In mindfulness meditation, the meditator pays attention to their breath as it goes in and out, and notices when their mind wanders from this task. This practice builds the muscles of attention and mindfulness, helping to anchor oneself in the present moment.

Reducing stress and anxiety

According to the National Institute of Mental Health, stress is the brain and body's response to change, challenge, or demand. It is the body's natural defence against danger brought on by an event or thought that makes you feel frustrated, angry, or nervous. When a stressful event occurs, the body is flooded with hormones to avoid or confront danger, known as the fight-or-flight response.

Anxiety is a cognitive state connected to an inability to regulate emotions. It is often characterised by feelings of butterflies in the stomach, sweaty palms, heart palpitations, tension headaches, an upset stomach, or tightness in the chest. However, when feelings of anxiousness become persistent and excessive, it can escalate into a generalised anxiety disorder (GAD). GAD is characterised by a sense of impending doom, constant ruminating, and catastrophizing, which can be all-consuming, debilitating, and distressing.

Meditation has been proven to be an effective tool for stress management and reducing anxiety. By training the mind to be more open and less reactive, we can better cope with life's stressors and become observers of our mental patterns, rather than being caught up in them.

Meditation teaches us to become aware of our thoughts and emotions without being overwhelmed by them. We learn to sit with our thoughts and sensations, allowing them to come and go without judgement or the need to react. This helps us to gain perspective and change our relationship with stress and anxiety, allowing us to respond rather than react.

Tips for Managing Stress and Anxiety with Meditation:

• Be Consistent: Regular, daily practice is more beneficial than longer but infrequent meditation sessions. Even a few minutes a day can help calm the body's stress response.
• Start Small: It's better to start with short, daily meditations than aiming for long sessions that may be intimidating or difficult to maintain.
• Focus on the Breath: A simple way to begin is by focusing your attention on your breath. Count your breaths or simply observe the inhalation and exhalation.
• Practice Body Scans: Body scans help to bring awareness to physical sensations and teach you to bring your attention to the present moment.
• Be Kind to Yourself: Adopt an attitude of self-compassion. Observe your emotions without judgement and speak to yourself with warmth and kindness.
• Connect with Others: Foster genuine connections and practice compassion for others. This can increase your well-being and help you feel more connected.
• Try Guided Meditations: Guided meditations can help beginners focus their minds and are easily accessible through apps, podcasts, and online videos.

The Science Behind It:

Studies using MRI scans have shown that meditation can lead to physical changes in the brain, including a reduction in the size of the amygdala, which governs our emotional response to stress and anxiety. Regular meditation also increases the thickness of the prefrontal cortex, which is associated with greater awareness and improved ability to manage stress.

Meditation has been scientifically proven to help alleviate stress and anxiety, with noticeable results in as little as 8-10 weeks of consistent practice. It is a powerful tool that can reprogramme our brains, increase our mental resilience, and improve our overall health and well-being.

Improving focus

Meditation is a powerful tool for improving focus and concentration. The practice trains your attention and awareness, helping to curb reactivity to negative thoughts and feelings. While it is impossible to make your thoughts disappear, meditation can help to clear the mind's chatter.

Choose a Target for Your Focus

The breath is a good starting point. Close your eyes and listen to your breath. Feel your abdomen expand and contract. You can also focus on external objects, sounds, or sensations.

Get Comfortable

Sit upright, either on the floor with a cushion or on a chair. Relax your body and loosen your shoulders. You can cross your legs, but it's important to ensure you won't fall asleep.

Calm Your Inner Voice

Gently bring your attention back to your chosen target if your inner monologue starts to analyse or wander. Don't worry about failure—simply bring your attention back to the present moment.

Give it Time

Meditation takes practice. Be patient with yourself and don't expect perfection. It's common for thoughts to wander, especially when starting.

Start with Short Sessions

Begin with shorter sessions, such as 5 or 10 minutes, and gradually increase the duration. Consistency is more important than length.

Choose the Best Time for You

Some people prefer morning meditation to start their day with a clear mind, while others find that evening meditation helps them unwind after a busy day.

Use a Mantra

Introduce a mantra—a repeated syllable, word, or phrase—to help you focus. For example, you can silently repeat "Breathing in, I clear my mind" on the inhale, and "Breathing out, I am free/stress-free" on the exhale.

Try Walking Meditation

Pay attention to the movement and sensations of your legs and feet as they touch the ground. Mindful walking can improve concentration and focus, just like mindful breathing.

Meditation is an effective way to enhance your ability to focus and improve your overall well-being. With practice, you will notice increased focus, reduced stress, improved memory, and greater self-awareness.

Increasing inner peace and happiness

Meditation is a powerful tool for improving your mental and physical health, and increasing your inner peace and happiness. It is a simple practice that can be done anywhere and by anyone. All you need is a comfortable place to sit and a few minutes to spare. Here are some tips to help you get started on your journey towards inner peace and happiness:

Find a Quiet Space

Create a calm and quiet space for your daily meditation practice. This can be anywhere you feel comfortable, whether it's a quiet room, a peaceful corner in your home, or even outdoors in nature. The key is to find a place where you can relax and focus without distractions.

Set a Time Limit

Start with a short meditation session, such as five minutes, and gradually increase the duration. You can work towards a minimum of 20 minutes each day. Consistency is more important than the length of your practice. Even a few minutes of meditation every day can make a significant difference.

Focus on Your Breath

Pay attention to your breath. Notice the sensation of the air entering your nose, filling your lungs, and flowing out again. This practice of focusing on your breath helps to anchor you in the present moment and build your mindfulness muscles. When your mind wanders, gently bring your attention back to your breath.

Body Scan

Relax your body by doing a body scan. Start by focusing on the top of your head and gradually move your attention down to the tips of your toes. Notice any areas of tension or sensation and bring your kindness and softness to those parts of your body. This helps you become more aware of your physical self and release any held tension.

Manage Random Thoughts

It's normal for your mind to wander during meditation. Don't judge yourself or get frustrated. Simply acknowledge the thoughts, let them go, and gently bring your attention back to your breath. Over time, you will find it easier to focus and your mind will wander less.

Be Kind to Yourself

Meditation is a practice of patience and self-compassion. Don't be hard on yourself if you find it challenging at first. Treat yourself with kindness and gentleness throughout your meditation journey. Remember, there is no "perfect" way to meditate, and everyone's experience is unique.

Explore Different Techniques

There are various meditation techniques you can explore, such as mindfulness meditation, mantra meditation, and loving-kindness meditation. You can also try walking meditations, movement meditations, or even meditating while performing everyday activities. Find the techniques that resonate with you and make you feel peaceful and happy.

Meditation is a powerful tool for increasing inner peace and happiness. By taking a few moments each day to focus on your breath, calm your mind, and cultivate self-compassion, you can experience profound benefits in your life. Remember to be patient with yourself and consistent in your practice. With time, you will reap the rewards of a calmer mind, improved focus, reduced stress, and a deeper sense of inner peace and happiness.

Understanding pain

Meditation is a powerful tool for understanding and managing pain. While it cannot take the pain away, it can help change your relationship with it.

Pain is a complex, subjective experience that involves sensory, cognitive, and affective factors. It is influenced by previous experiences, expectations, mood, conditioning, desires, and other cognitive factors. The context in which pain occurs can also significantly impact how it is perceived. For example, the pain of childbirth is often rated higher on sensory aspects, while cancer pain is rated higher on unpleasantness.

How Meditation Helps

Meditation teaches you to adopt a curious and exploratory mindset towards pain. Instead of pushing it away or resisting the feeling, you learn to step back and investigate it. This can help to unwind the pain and reduce the resistance that often exacerbates discomfort.

Meditation also helps to reduce pain sensitivity. Research has shown that regular meditation increases cortical thickness and grey matter in the brain, which are associated with emotional regulation, planning, and problem-solving. These changes can lead to a decrease in pain intensity and improvements in pain management.

Techniques for Understanding Pain

One technique for understanding and managing pain is the body scan, recommended by stress reduction expert Jon Kabat-Zinn. This practice involves focusing your attention on different parts of your body, noticing any sensations, aches, or pains without judgement. By getting to know your pain in this way, you can learn from it and manage it more effectively.

Another technique is to simply focus on your breath and notice when your mind wanders. This practice helps build the "muscles" of attention and mindfulness, enabling you to recognise when your mind is wandering and gently bringing it back to the present moment.

Benefits of Meditation for Pain Management

Meditation can provide a sense of space and help you make better choices for yourself. It can lead to physical and psychological improvements, with research showing that the benefits of meditation for pain management are maintained over time. It is a powerful tool for anyone dealing with chronic or acute pain, helping to foster resilience and reduce stress.

Meditation is a practice that takes patience and commitment. By integrating it into your daily life, you can develop a healthier relationship with yourself and your pain.

Developing a positive outlook

Meditation is a mental exercise that trains attention and awareness. It is a way to gain control of your mind, and to develop a peaceful, positive outlook. It is a practice that has been passed down from generation to generation for 2,500 years, and is a simple process that is easy to describe and follow.

Meditation can help to clear away the mind's chatter and curb reactivity to negative thoughts and feelings. It can help you to recognise and accept negative emotions, and make them easier to let go of. It can also boost empathy and compassion, and curb charged responses to negative thoughts.

Meditation is a way to connect with your spiritual source and experience spiritual love. It can help you to develop a deeper happiness and well-being, which is not affected by the ever-changing circumstances of life.

To develop a positive outlook through meditation, you can follow these steps:

• Find a place that feels calm and quiet for your daily practice.
• Set a time limit. Start with five minutes and work towards a minimum of twenty minutes each day.
• Take a seat in a comfortable position and close your eyes. You can meditate anywhere and in any position.
• Focus your full attention on your breath. Notice the sensation of the air entering your nose, filling your lungs and flowing out again.
• Relax your body, starting with your head and working your way down to your toes.
• Bring your awareness to the sounds around you. What is the furthest away sound that you can identify?
• Locate any areas of tension in your body and bring your attention to them. Send kindness, softness and love to these areas.
• Acknowledge when your mind has drifted and always bring the focus back to your breath.

Meditation is a simple practice that can bring about positive changes and help you to develop a more positive outlook.

Frequently asked questions