What is (and isn't) Meditation?

Imagine that there's a simple thing that can help with depression, boost your immune system, increase your creativity, deepen your spiritual life and reduce stress. Of course if there were such a thing, it would be front page news, the drug companies would snap it up, license and patent it, and it would cost an arm and a leg right? Wrong, and this thing already exists. It's called meditation, and this guide is a simple introduction to one of the best things you can ever do for yourself.

Part of the problem when people first become interested in meditation, is distinguishing what is and isn't genuine meditation. An awful lot of other things call themselves meditation these days and they're not. Guided imagery isn't meditation, sitting around thinking pleasant thoughts isn't meditation, Tai Chi and Yoga, and listening to music are not meditation (though they can be done meditatively). What meditation is, is a practical set of techniques that have far reaching beneficial effects on just about every level - physical, mental and spiritual - and that have in common that they bring us fully into the present moment, encourage inner stillness and peace and bring us into contact with reality.

One of the simplest and most universal meditation techniques is called Mindfulness of Breathing, and it comes originally from the Buddhist tradition but people of all faiths and none can use it with the same benefits.

Try it for yourself.

• Sit upright but not rigid.
• It's helpful to have a firm cushion to sit on, which helps reduce tension in the upper body. Traditionally refered to as a Zafu, and, if sitting cross legged, a Zabuton, or meditation mat, to provide support for the knees.
• These can be found here: Meditation Supplies
• Let your eyes be half open but unfocussed, your gaze naturally resting at a point on the floor about a yard in front of you. Meditation isn't about cutting yourself off from what's around you
• Place your left hand on top of your right (if right handed, reverse if left handed), on your lap, so that a gentle oval is formed by the hands
• Let the thumb tips touch gently, as if you were holding a piece of paper between them
• Become aware of any tension in your body and just be with it for a few moments
• Now become aware of your breathing
• As a sort of anchor, to help bring you into the present, start counting with each exhalation
• So, for the first exhalation - count silently in your mind as you exhale - Ooooooone
• On the next exhalation, count Twwwwoooooo
• Continue doing this until you reach 10
• Start at 1 again
• When you drift off, become distracted or forget which number you're on, gently return to 1 again.
• Do this for about 5 minutes every day
• You'll soon find that you naturally begin to value this time spent being present and the length of time you spend meditating will build naturally.

That's it!

"I'm too restless"

Of course, being simple isn't the same as being easy, and meditation at first can seem anything but easy. Mind and body resist the stillness of meditation and it's tempting to think that somehow you are unsuited to meditation, "I'm too restless," "I'm too old," "Too young," Too enlightened (yes I've actually heard that one before). Don't beat yourself up if you find yourself resisting in this way. It's actually part of the process. One way that meditation works is first of all to show us just how busy and distracted we really are, how out of touch we are with our bodies and minds, how little we live in the present and, initially, how much we resist being present. As we continue meditating though, and it does take time, we find that the resistance lessens, stillness and peace grow and the benefits of meditation begin to make themselves obvious in our daily lives. At this point, if we want to take our meditation practice deeper, it's a good idea to get in contact with a genuine meditation teacher who has been authorised to teach, a real human being who has travelled the way we want to go and can help us navigate the new terrain.

Whether our interest in meditation is for better health, more contentment, peace of mind, or as part of a spiritual practice, there's one piece of advice that's always appropriate - Keep It Simple.