As a somewhat high-strung person, I needed something to help me calm down and de-stress in order to handle high-paced environments. As Americans, we tend to be on the go from the time we wake up to the time we go to sleep. My day holds no exceptions.

I always associated meditation with eastern religions and a robed guru sitting in the lotus position chanting “OOOMMM.” Although meditation originated in the East, and is rooted in such religions and ways of life as Buddhism, Taoism, and Hinduism, it doesn’t need to be done as a religious or spiritual practice to be useful. Of course it is most helpful with the acknowledgment that we are mind, body and spirit as separate but unified entities. Meditation helps bring attention to these factors, and builds a foundation from which we can find a calm contentedness.

What is meditation?

There are several types of meditation practices, and each religion has specific exercises in mediation that can range anywhere from 4-50 basic types. In western culture, or for non-Buddhists, meditation techniques are used in the search for mental and physical health as well as for Buddhist and non-Buddhist spiritual goals.

The most basic form of meditation is mindfulness of breathing. Focusing on the breath, the meditator learns to acknowledge the amount of thoughts that continuously clutter the mind and add to stress through the struggle to concentrate on single objectives and remain on task.

The idea is that through the practice of mindfulness of breathing, the meditator will learn how to acknowledge the other thoughts that creep in, but then refocus attention onto the inhalation and exhalation of the body, or the job at hand. The struggle of the mind becomes less as the meditator practices the exercise of refocusing attention. Other types of meditation include: contemplation, moving or walking meditation, chanting, and visualization. Types of movement meditation include yoga and Tai chi. Breathing or mindfulness of breathing can also be called stillness meditation.

How to do Breathing Meditation

After you learn the basic breathing technique, you will find that you can meditate anywhere and at any time as the need arises. To begin, set aside 15 minutes a day where you can be comfortable and alone. The morning is ideal as you will start your day in a relaxed and calm state.
1. Wear comfortable clothing and sit in a comfortable position making sure to keep your back straight. A straight back helps keep your mind from becoming sluggish.
2. With your eyes partially closed, breathe in and out naturally paying attention to the feel and sound of your breath. As you become more practiced, you can then employ more specific breathing techniques (See the blog archives for directions on conscious breathing through a three-step process under Prevention through Nutrition).
3. When thoughts come into your mind drawing the focus off of your breath, acknowledge them without judgment, and bring your attention back to your breath.
4. Repeat this process for 15 minutes.

Don’t be surprised if a variety of emotions begin to surface. Some people may even weep. A single emotion such as sadness or nostalgia may surface, or you may feel multiple emotions at once such as anger, sadness and joy. Practice allowing the feelings to surface without judgment, as with the thoughts, and then bringing the focus back to the breath. There are no rules in meditation, so if emotions and thoughts don’t surface, that’s okay too. But if they do, there is a reason for it. The meditation exercise transports these thoughts and feelings from the sub-conscious to the conscious, allowing you to live more deliberately or fully.

When stressful situations arise as the day passes, or if you begin to feel anxious, take a moment to focus on your breath which will help you to de-stress and regain your serenity. Knowing how to meditate can help keep you calmer, and in turn, your blood pressure will remain relatively unaffected by stress and therefore your heart won’t need to work as hard.

-Anne

Do you have any home remedies using Meditation? Comment and share them with us!

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