Meditation isn’t about becoming a different person, a new person, or even a better person. It’s about training in awareness and getting a healthy sense of perspective. You’re not trying to turn off your thoughts or feelings. You’re learning to observe them without judgment. And eventually, you may start to better understand them as well.
Meditation is one of those practices and traditions that comes with a lot of misconceptions and stigmas attached, built on the back of certain stereotypes that have themselves been built on the back of rumor, myth, and media portrayals. One of the biggest myths out there is that meditation is inherently religious. Meditation is a skill, not a belief system. Some people do use meditation in a religious context, but the application of the skill does not make meditation inherently religious. Another myth is the idea that meditation takes itself too seriously, involving meditators who are sitting cross-legged, arms extended, repeatedly saying “ohhhmmm” out loud. The truth is that while some people choose to sit cross-legged — and maybe they are out in nature or by the beach — many meditators choose to meditate sitting in a chair with hands on their laps. All you are doing is sitting with the mind, becoming aware of your emotions and feelings. Everyone has a mind, and from time to time, everyone struggles with that mind (or its thoughts).
Our entire existence is experienced through our minds, and our perspective on life can dramatically alter once we begin meditating. Being inspired to start meditating is very different from actually doing it, however, and you’ll only feel the benefits of meditation by beginning and maintaining a regular practice. But, where to begin?
First you should take in consideration these:
- Commit to a regular practice. Be clear about the time you will carve out— 10 or 15 minutes initially — and where you will sit relatively undisturbed (a little bit of background noise is not an issue). It takes discipline and perseverance to make a habit stick, so honoring a routine — same time, same place — will help build your meditation practice. A popular time to meditate is first thing in the morning, though it’s okay to find a time that suits your schedule, be it morning, afternoon, or evening.
- Wear whatever you like. The most important thing is that you are comfortable and relaxed. If you happen to be wearing a tie, belt, or scarf, you may want to loosen it beforehand and also kick off any uncomfortable, tight-fitting shoes or heels. If you so choose, you could also wear absolutely nothing at all (as long as you’re in the privacy and comfort of your own home).
- How to sit. You can meditate inside or outside and you can sit on the floor, a cushion, bench, chair, or anything else that works for you. Beginners often find it’s easier to use an upright chair as they’re familiarizing themselves with the practice. Sitting toward the front of the chair will help obtain the correct posture: back straight, neck relaxed, chin slightly tucked in. Rest your hands loosely on your lap or knees.
- How long you choose to meditate depends on your preferences, life circumstances, and time available. The important thing is that frequency trumps duration. When first starting out, it’s recommended that you begin with a 10-minute session. You can always make the jump to 15 or 20 minutes the more familiar you become with training the mind. If sitting in silence for 10 minutes sounds overwhelming at first, then there’s no harm in beginning with three- or five-minute guided meditations or unguided, its up to you. You might as well give it a shot and see how it feels and then build up as your confidence grows.
- Be clear on your motivation. The reasons to meditate are broad and subjective as well as different for everybody. But it’s helpful to start with a clear motivation — to know why you are wanting to meditate. If you only have some nebulous idea of why you’re doing it, then the chances are you’ll struggle to stick with the practice. Being clear about what you want to get out of your sessions — whether it’s to feel happier, feel calmer, be more focused, or be less stressed, etc. — will be a big help in creating the right attitude of mind going in as well as helping you maintain the commitment to yourself.
It is important to understand that meditation doesn’t promise to solve your problems, and there’s no guarantee of everlasting happiness. Life, with all its challenges and uncertainty, will still happen. What meditation can do is change how you choose to relate to, react to, and view the circumstances happening around you. It offers a pocket of stillness amid all the outer chaos. With a consistent practice — and with a certain amount of open mindedness and a willingness to investigate — the change it brings about is gradual, subtle, and intangible yet profound. It involves a growing sense of awareness and understanding that can ultimately change the way you feel about both yourself and others.
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