Meditation Practice: A Guide To Mindful Living

Meditation is a practice that involves focusing or clearing your mind using a combination of mental and physical techniques. It has been used for thousands of years, with roots in ancient philosophies and several world religions, but you don't have to be religious to meditate.

Meditation can take many forms, including body-centred meditation, contemplation, emotion-centred meditation, mantra meditation, meditation with movement, mindfulness meditation, and visual-based meditation.

Meditation has been shown to have a wide range of benefits, including decreased symptoms of anxiety, depression, or post-traumatic stress disorder, improved ability to think, concentrate and solve problems, and better ability to adapt to and overcome emotional problems

Modern technology, such as electroencephalography (EEG) and functional magnetic resonance imaging (fMRI) scans, has allowed researchers to see how meditation affects the brain, showing that it can positively impact brain structure and function.

Mindfulness meditation

• Take a good seat and pay attention to your breath.
• When your attention wanders, gently return it to your breath.
• Be kind to your wandering mind and don't judge yourself or obsess over the content of your thoughts.
• When you're ready, gently lift your gaze (if your eyes are closed, open them). Take a moment to notice any sounds in the environment, how your body feels, and your thoughts and emotions.

The goal of mindfulness meditation is to pay attention to the present moment without judgment. It is about being fully present and aware of where we are and what we're doing, without being overly reactive or overwhelmed by what's going on around us.

Spiritual meditation

The process of spiritual meditation involves slowing down, focusing within, and becoming aware of yourself. It can help you realise the eternal truth, let go of the past, and find solace in the present.

• Choose a comfortable position: Find a quiet place away from the noises of the city, and surround yourself with nature if possible. Sit in a position that is comfortable yet not too relaxing, as you don't want to fall asleep. You can sit on a chair with your back straight, stand up with your back leaning on a wall, or sit on the floor in a position such as the Vajrasana, Padmasana, or Sukhasana.
• Experience the process: Let go of your usual urge to plan and execute tasks in a controlled manner. Instead, loosen up and let the process of meditation unfold naturally. Be a passive spectator and allow it to happen without trying to get it "right" or being concerned about the outcome.
• Acknowledge your thoughts: Our minds are constantly bombarded with new information, which can make it challenging to calm our thoughts during meditation. Allow the thoughts to come and go without reacting or responding to them.
• Choose a prayer or mantra: Select a prayer, word, phrase, or mantra that holds a positive meaning for you. It could be something related to nature, something that makes you happy, or even a sound like "om".
• Reflect on yourself: Turn your attention to your body and your presence in the space. Observe how your body feels, and relax completely. Open your eyes slowly and sit in the same position for a while, allowing the effects of meditation to sink in.

Remember, spiritual meditation is a unique and individual experience. There is no need to force it or try to achieve a particular state of mind. Simply allow the process to unfold naturally and be open to whatever may come your way.

Focused meditation

During focused meditation, you can focus on a statement or mantra, a visualisation, a sound, or another sensory focus. For example, you can focus on something internal, like your breath, or you can bring in external influences such as:

• Staring at a candle flame
• Counting your breaths
• Focusing on your body sensations
• Focusing on a physical object
• Focusing on a smell
• Focusing on a sound

Movement meditation

• Take a few moments to sit in a comfortable position and align your breath and body. Try to make your movements and breath one, like swaying your body in time with a swaying tree.
• Put your hands on your body and feel the movement of breath as you breathe in and out. Notice as your arms extend and return slightly.
• Start to stand up and notice what occurs. You will likely feel your hands touch the ground, your legs begin to extend, your spine lengthen, and your neck strengthen as you stand up.
• Once standing, notice the feelings in your body and pay special attention to any uncomfortable feelings. Adjust your body to make those uncomfortable feelings go away, or if you can’t, then just take notice of them and move on to somewhere else.
• Start at the top of your head and notice sensations or feelings that come into mind. Once you have felt the sensations of the top of your head, move on to the forehead, then the cheeks, nose, ears, lips, chin, and neck. Keep moving through your body, and registering any feelings that you have, until you reach the tip of your toes. This process does not have to take a long time or a short time. It is important to move at your own pace and not judge how fast or slow you are going.
• Bring your whole body back into focus, instead of just one area, and begin to move with your heartbeat. Feel your body as it moves back and forth or side to side.
• Raise an arm into the air and pretend as if you are picking a fruit off a tree that is just out of reach. Notice as your arm lengthens and reaches for the fruit. Notice how your toe raises off the ground in order to allow more height for your arm. Notice all the movements of your body during the simple act of reaching for a fruit takes place.
• Repeat with the other arm.
• Leave your standing spot and move around the area you are in. Notice the sensations that appear as you begin to take steps. Your feet, your legs, your hips, your stomach all work together to create movement. Take the time to notice the individual sensations in those areas.
• Now, sit back on the floor and pay attention to your body as it crunches and bends. End as you began, and align your breath with your body.

Mantra meditation

A mantra can be spoken, chanted, whispered, or repeated in the mind. It can be a simple sound, such as "om", or a more complex phrase, such as “Om Mani Padme Hum”, which is believed to bring compassion, wisdom, and peace. The best mantra is one that resonates with you personally, bringing a sense of peace, focus, and connection.

To practice mantra meditation, find a quiet and comfortable place where you won't be disturbed. Sit in a stable position and focus on your breathing. When you're ready, silently repeat your chosen mantra with each inhalation, allowing it to release and fade away with each exhalation. If your mind wanders, gently redirect your attention back to your mantra.

Frequently asked questions