What is meditation?

How can meditation help me?

Do I have to be religious to meditate?

Where and when should I meditate?

How do I meditate?

How will I know if I'm doing it right?

Meditation is a process that allows us to calm the mind so that we may become at peace with ourselves. Some people use meditation to achieve spiritual growth while for others it is primarily a way of relaxing and reducing stress.

Whatever lifestyle we lead, we are daily bombarded with visual, auditory, mental, physical and emotional sensations. Meditation can help us move beyond this constant stimuli so that the mind may rest. It enables us to let go of the mental chatter that interprets our lives and our experiences. It supports us in developing clarity of purpose. It brings us back to the present moment and the inherent sufficiency of our lives.

Over time, meditation enables us to reach inner calm more quickly than before. As we commit ourselves to the practice of meditation so we gradually loosen attachment to our thoughts. In doing this we become less identified with one particular perspective on the world. Consequently our relationship to ourselves, to others, to our experiences, is lightened - even in the moments when we are not meditating.

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Numerous studies have catalogued the benefits of meditation. Commonly, the physiological effects of meditation are reduced blood pressure, lower pulse rate and decreased metabolic rate.

Meditation has also been shown to help management of and recovery from many different health conditions and illnesses. For instance, meditation is known to positively benefit those experiencing:

• High blood pressure
• Ongoing pain
• Fatigue and sleep problems
• Headaches
• Stress, anxiety and panic disorders
• Skin conditions
• Respiratory problems such as emphysema and asthma
• Premenstrual syndrome
• Gastrointestinal conditions or irritable bowel syndrome
• Mild to moderate depression
• Cardiovascular disease

And, of course, there is evidence that regular meditation increases mental abilities such as concentration and memory.

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No!

Certainly, for many people meditation is a spiritual practice. As you may already realise, some religions positively promote the practice of meditation. Indeed, all the major religions have branches of their faith which recognise that meditation can be a path to connecting to something or someone greater than ourselves.

However, you need not be religious nor inclined to spiritual practice to benefit from mediation.

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There's no ideal time to meditate. It is probably commonest to meditate first thing in the morning before the pressures of the day build. However, it is also valid to meditate during the day in order to manage one's stress levels as the day unfolds. Equally, it is acceptable to meditate in the evening as a way to unwind and calm the mind before sleep.

Whatever you decide, you will gain most if you maintain a regular commitment to the practice of meditation. Starting with just 5 or 10 minutes at a regular time each day and building to a daily session of 20 or 30 minutes will quickly help you feel the benefits of meditation.

Certainly, you can always meditate more than once in a day! Equally, supplementing a daily or twice daily meditation session with spontaneous sessions as you need them might be just the approach to suit you.

As for where to meditate, it is possible to meditate anywhere. Indeed, in time you will find yourself naturally entering a more meditative state when in the office or factory, when travelling, when undertaking chores or even whilst waiting in queues!

Although it is possible to meditate anywhere there are also benefits to identifying a particular spot in which to maintain your regular meditation practice. Establishing any new behaviour is easier when we create both the time and the physical space to support it's development.

Some things you may wish to consider when selecting your regular meditation location and time are as follows:

• The space should be warm and well ventilated
• Initially, you should either be able to ensure a quiet atmosphere or be able to hear nothing more than the sounds of nature or a relaxing piece of instrumental music
• A meditative or spiritual image may also assist your ability to enter an appropriately relaxed state
• Candles or incense may help you in creating a meditative atmosphere
• A comfortable seat or cushion that ensures you maintain a relaxed but alert posture is also necessary
• It helps if you are well rested and are neither particularly hungry nor full from a meal

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Meditation involves concentrating on something so that our attention becomes focused. As our attention deepens so the number of random thoughts and sensations diminishes. Equally, our identification with those thoughts and sensations weakens. Over time, meditation teaches us to be comfortable surrendering to the experience of just "being". This happens as a result of regularly carrying out one particular meditation technique.

There is no "right" meditation technique. Meditation is a process that reflects who we are and is consequently a unique experience. Some meditation techniques will work better for you than others. Select one approach to start with and seek to stay with it for a minimum of three weeks.

You may choose to focus on:

• A word - simple words such as "peace" or "one" are preferable
• A phrase - perhaps a favourite line from a reflective text or a mantra from your spiritual heritage
• An image - imagined (maybe a relaxing scene) or actual (a picture of a spiritual leader or an abstract image such as a mandala are popular)
• A sound - something repetitive such as running water or a loop of simple music
• An object - this can be still (like a pebble or shell) or moving (a candle flame is often used)
• A physical sensation - commonly the sensation of breath entering and leaving the body

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Beginning meditators sometimes doubt that they are meditating "right". Be assured that as long as you keep applying yourself to meditation you are a successful meditator.

It is common to find your attention wandering at first. Indeed, even experienced meditators will find it difficult to maintain their focus from time to time. This is a normal part of the meditation experience.

Ideally, when we meditate, the mind becomes very clear and fresh. However, it is also natural to find this experience initially elusive. Be gentle with yourself as you seek to be meditative. Let the thoughts, the doubts, the distractions, the judgements, the pains, the pleasures, arise. Notice what happens and respond compassionately.

Often, you will be able to recognise the wandering nature of mind and, in accepting it, you will be able to let it go without attaching to it. The thought will arise and pass. The distraction will interrupt then fade away. The itch will irritate then dissolve as quickly as it started. You will return to the focus of your meditation and travel further into the meditative terrain.

Sometimes you will experience a thought or sensation that so demands your attention that you find it almost impossible to stay with the selected focus of your meditation. If this happens then perhaps it is time to attend to what is demanding your care. Be true to your heart - enter the thought or sensation, notice what happens as you do so and let a deeper understanding of yourself and the nature of life unfold.

Whatever your experience you are not "failing" at meditation - there is no contest, no exam, no perfect meditation moment. Everything is just as it should be. You are doing fine.

About the Author:

Elizabeth Gallagher is a Human Development Facilitator, Hypnotherapist and Coach. To find out how she can help you optimise your personal and professional growth, visit www.wisecaterpillar.com.

Wise Caterpillar Wisdom

"Our ordinary waking consciousness is but one form of consciousness. All around us lie infinite worlds, separated only by the thinnest veils."

William James