What Is Meditation and How Does It Work?

Meditation is all about being aware of your thoughts and feelings, being able to separate them and not react immediately to them. You can sort out your feelings and emotions, start to  gain clarity and peace of mind.

The majority of the time, we are fully identified with our own emotions, which means that there is little distinction between you and your feelings. This can be a bad thing as it means your mood can vary widely at any given moment. You may react immediately to events, speak without thinking or get angry quickly. Depression can really affect you. By using meditation you are able to start separating your emotions and thoughts and be able to examine each carefully. There are several meditation schools, each with its own technique.

The following method for starting to learn how to meditate is based on Buddhist practice.

1. Choose a time that is convenient for you.

Many people like to meditate first thing in the morning, but if you prefer to meditate at another moment, go with it. Simply choose a time during the day when you will be able to dedicate yourself to this on a regular basis. It does not have to be very long. Starting with ten to fifteen minutes is a ideal starting point.

2. Make Space for It

Apart from deciding a time, you need to choose a place as well. It doesn't have to be large or fancy, but it should be removed from the disruptions of the home. It's ideal to use a corner of your bedroom or dining space for instance. If you have a family like me I find the bathroom is an ideal place as you can lock the door and not be disturbed. Unfortunately if you only have one toilet this may cause problems so perhaps choose anothe rplace if that is the case or choose a time when no one else is around. You'll also need a timer that will sound when your mediation session is over, so you don't have to keep monitoring the clock to see how much time is remaining (I am putting together a collection of videos on my YouYube channel to help with this so subscribe and let me know if this is something that interests you). Block calls and notifications on your phone so you won't be tempted to interrupt your meditation.

3. Preparation

If you're going to meditate first thing in the morning, you may want to do a little warm-up - stretches or yoga before sitting. It's good if you don't have the urge to stretch and fidget during the session.

4. How to sit

If you can you should sit on the floor. Cushions or covers are good to have, but they're not needed. Try sitting cross-legged. Most people can't stay in the lotus pose for lengthy stretches of time without injuring themselves, so don't worry about that for now. If sitting cross-legged is too much for you, try sitting upright on a chair. It's usually a more comfortable spot for your back. Choose a chair that allows you to sit up straight with your feet down on the floor.

5. Hand Positions

You've probably seen photographs of people meditating with their hands in different mudras. You should attempt all of the positions you've noticed, or simply put your hands in your lap. Place your hands on your legs, palms up or down, as another choice. Find a comfortable place for yourself.

6. What Do You Do?

Close your eyes and take a rest. Begin to pay attention to the breath without altering it. It's normal to want to deepen your breathing as soon as you become aware of it. This desire must be resisted. Concentrate all of the concentration on your inhales and exhales, maybe focusing on the feeling of air passing through your nostrils. If counting your breaths lets you remain concentrated on them, do so. When your mind wanders, acknowledge that your mind has wandered before restoring your focus on your breathing.

7. How long should it take?

Set your timer for five minutes when you first begin. When you're ready, you can start increasing your sitting time by one minute at a time. Gradually increase to fifteen, then twenty minutes.

8. Finishing the session

Open your eyes slowly after the timer has gone off. Take a few minutes after your practice to notice how you felt. If you're sore after sitting, get to your hands and knees gently. A simple stretch (such as a downward-facing dog) will help you loosen up.

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