The badge of busyness has always been a requisite for success. Working 40 hour weeks is good, but 70 is better. Following your passion is cool, but money is cooler.
In a world where speed and strength govern prosperity, the idea of slowing down seems counter-intuitive. And yet, meditation is making a comeback – the practice is becoming mainstream among athletes, chefs, CEO’s, doctors, and many other top performers around the globe. What’s up buddha.
Science tells us that meditation has proven benefits regarding high blood pressure, anxiety, depression, and pain. At this point, I believe it is common knowledge. Unfortunately, common knowledge is not common practice. With so many other impending health concerns, mindfulness is still rarely sought as a priority. The question becomes: is meditation for me?
I want to precursor this article by saying that it is not my desire to impose meditation on you. Meditation is not a harbinger of good health, and you do not need to meditate to fall under the echelon of world-class members of society. My intention is to merely discuss what meditation means, why it is a good practice, and how to achieve a higher state of consciousness – if that is your desire.
I feel a large majority has been misled.
What Is Meditation?
Meditation is to difficulty as rock is to statue of David. That’s the stereotype. Yet this could not be more inaccurate. Meditation is quite easy to learn and very simple to practice. All you need is an open mind and 10 minutes of free time.
Meditation is the essence of letting go of the past, surrendering the future, and experiencing the present. If you can sit down, breathe, and hum a baritone ‘OM’, you’re halfway there.
What can be difficult, however, is the agony leading up to practicing. Taking time out of your day to sit and gaze into the humdrum of your mind sounds about as lucrative as listening to your therapist talk of their own problems. What is the point?
There is no objective purpose of meditation. The stress relieving benefits may mend a support system for the anxious adolescent, while mental clarity may be the goal of the businesswoman. Do not be intimidated by the self-proclaimed yogis who insist that meditation must follow a code of spiritual prudence. While there are steps that ease the process of ‘enlightenment’, there is no single guideline nor intention that should be brutally followed.
There is a widely held belief that the intention of meditation is to cease thinking altogether. Truthfully I would not hold the Dalai Lama to such a strain. The basis for transcending consciousness is rooted in thought, however such thoughts must be focused and not mundane. The contemplation of a Big Mac and fries will not relieve your existential crisis.
Why Should You Practice?
Why not?
Strong mental health is the foundation of a strong and healthy mind. Although meditation is not imperative for attaining emotional stability, self-awareness, or self-esteem, it is a convenient highway of heart and lifelong asset. I want to share my own personal story with you:
Years ago, I lost myself to depression. Frail, intoxicated, and eyes black as the plague, I was prescribed 7 different medications and I felt no more noble than a two-legged chair. For 4 years I was trapped in the grim trenches of weakness and despair. After numerous accounts of psychotherapy and prescriptions, my therapist introduced me to the idea of meditation. I do not say this lightly – meditation saved me.
In the beginning stages of my recovery, I would practice once or twice a week. No feelings of relief. I was disappointed, but eager – what did I have to lose? None of my other medications (prescribed and self-prescribed) were working; my doses kept increasing and my feelings kept disappearing, so I was willing to try anything. I forced myself to practice everyday until I got it.
It took me 22 consecutive days of practicing for 20-40 minutes until April 27th, 2017 when it happened. A lingering throb in my forehead sent a surge of electricity down my spine and into my gut. I could feel years of repressed emotions drawn right out of me. It was the first instance I felt a ‘win’ in a really long time; the rush of dopamine was incomparable to anything legal. Yet while the physical stimulation was outright compelling – and marginally frightening – the real reward was my regained sense of self.
The process of learning how to effectively meditate gave me more value than the act of meditation itself. I learned how to schedule my time, how to discipline myself, and how to be alone. Being alone in the present moment gave me no other choice but to manifest some positivity in my life. Within six months I got off all of my medication, and I found an outlet to regulate my depression. I haven’t stopped practicing since.
“Set goals not for the outcome itself, but for who you get to become in the process.” – Jim Rohn
My experience with meditation may not extend the same assistance to others as it did for me. But if you are feeling any sense of helplessness, do not overrule meditation as something that cannot help you. There is a reason humans have practiced for over 5000 years. Whether or not it does repair your personal crisis, you will receive benefits regardless. Some of the benefits I received were:
- Diminished anxiety
- Confidence
- Deeper self-awareness
- Gratitude
- Depression Therapy
- Mental Clarity
- Inspiration
- Emotional Regulation
- Insomnia Cure
How To Practice
If you can breathe, you can meditate.
Think of all the times you have sat in traffic, on the bus or in your car, and all you had were your thoughts and music to entertain yourself. Meditation is not much different, except your thoughts are focused and your music is 432 Hz.
Try your best to minimize the amount of mindless thinking you are doing. On the contrary, do not attempt the implausible ‘think of nothing’ trainwreck. You will have about as much luck as taking Floyd Mayweather in the ring. Thinking of nothing requires you to think of ‘thinking of nothing’ – a paradox of thought.
Rather, think of the breath, bodily sensations, or an internal feeling – something that is happening in the present. Meditation is a practice of focus. As you breathe in, your diaphragm expands; breathe out, your diaphragm contracts. Find a rhythm that works for you and make an effort to slow it down.
There are limitless guided and unguided meditations available on YouTube. Other apps like ‘Calm’ and ‘Headspace’ also provide practices and tutorials that are very effective. Apps are advantageous when you’re beginning since they keep records of how often you practice. Sometimes, when I first started, I would meditate just to keep my ongoing streak alive – not a bad bargain.
Now although I previously mentioned that there are no real guidelines on how to effectively meditate, there are a few basic principles to be aware of. These principles will increase the speed at which you can enter a mindful state and they will maximize the benefits tenfold.
1. Schedule your time
10 minutes is all you need, though it is best to aim for longer when starting. You will find that time passes faster when meditating since your brain waves are slowing down.
If you don’t have 10 minutes, you have not made meditation a priority and you will not reap the benefits. There is an old zen saying that goes, “if you don’t have 10 minutes to meditate, meditate for an hour.”
2. Patience
Patience comes natural for some, but is a burden for many. Lower your expectations. Do not go on a scavenger hunt for ‘mind-expanding’ easter eggs – they will come when you are not searching. The goal should be to appreciate the process; the person you become will be well worth the time.
3. An empty stomach
Do not eat for at least 2 hours before meditating – this is a tip that may come as a surprise. An empty stomach has two main benefits:
(1) It makes it much easier to breathe through your diaphragm. The diaphragm is responsible for slowing down brain waves and has a direct impact on consciousness.
(2) Food is a stimulant. Its digestion will affect your concentration and increase your likelihood of falling asleep. It is also recommended to avoid consuming any caffeine, like coffee or tea, before meditation.
You want your body as empty as possible. I often fast for a few hours in the morning before I meditate so I can facilitate a deeper state of consciousness.
4. Breathe
So simple, yet so fundamental. The breath is the pencil with which you will write your meditation. Thoughts direct the breath, which control your brainwaves, and thus govern your consciousness.
Rhythm is the first priority. Speed is the second. Do not breathe with your chest – this subconscious behaviour is actually the body’s response to anxiety. Chest breathing puts more stress on the heart, causing it to beat faster and thus raises blood pressure.
Each breath should stem from a deep point in the diaphragm, inhaling and exhaling as consistently as possible. It is important to go slow, but do not try and hold your breath – let it flow naturally.
5. A child-like curiosity
Meditation is an art. It is like playing the guitar, painting a mosaic, or writing a book. The intention is not to be perfect, it is to execute. A child will spend 2 hours building a sandcastle, only to destroy it in a mere 3 seconds. Meditate for the sake of doing rather than for the sake of winning.
Alan Watts said “When we dance, the journey itself is the point, as when we play music the playing itself is the point.”
Kano Jigoro, the father of judo, was buried with his white belt because he wanted to be remembered as a learner. Think of this when you get stuck.
Practice
In meditation, you are your own teacher. You may practice in a class, or you may listen to a Sam Harris guide, but there will be no thought-police overlooking your conscience: “So you think you can come to my meditation with all of those insecurities? No way Barbara.” You must become aware of your own thinking technique, as no one else can recognize what state you are manifesting.
If there is one notion to take away from this article, it’s practice. Daily practice is the only necessity when it comes to learning meditation. It has to be daily. Just like going to the gym, your meditation muscle will shrink if you take days off. Consistent discipline is the only way to learn, and rightfully so – the process makes it worthwhile.