The Beginners Guide to Meditation
One day, One Sit
Meditation is all about bringing yourself back to the present moment. Noticing when we are pulled to the past or pushed into the future, we are able to stop ourselves and bring us back to the here and now.
The concept of meditation can be scary for some, tripe for others, and for the mast majority of people, a toll to be used in fulfilling your self-care requirement. I say this was a sarcastic tone because our culture tends towards productivity and have made meditation a tool instead of a practice. A concept that time can be wasted, with meditation a way to make time useful when not doing anything. This is counter to the practice of meditation, a practice oriented towards going back into yourself, focusing on one central concept, usually your breath.
I invite you to try this sit meditation:
Settle: Sit comfortably with your back upright but not stiff. Relax your shoulders and let your hands rest in your lap.
Smile: Release the tension in your face with a gentle "mouth-smile."
Breathe: Follow your natural breath without trying to change it.
Silently recite these lines with your breath:
Breathing in, I know I am breathing in. (In)
Breathing out, I know I am breathing out. (Out)
Breathing in, my breath grows deep. (Deep)
Breathing out, my breath goes slow. (Slow)
Breathing in, I feel calm. (Calm)
Breathing out, I feel at ease. (Ease)
Breathing in, I smile. (Smile)
Breathing out, I release. (Release)
After a few rounds, you can shorten it to just the keywords: In / Out, Deep / Slow, Calm / Ease, Smile / Release.
After enjoying the sitting meditation I invite you to practice this daily. By practicing our breathing daily we invite the benefits of mindfulness into our lives.
Psychological & Emotional Benefits
Reduced Stress and Anxiety: Meditation helps lower cortisol (the stress hormone) and trains the mind to focus on the present rather than worrying about the future or past.
Improved Mood: Regular practice can decrease symptoms of depression and foster a more positive outlook on life.
Enhanced Self-Awareness: It encourages self-reflection, helping you understand your thought patterns and actions better.
Increased Focus: Meditation acts as "weightlifting" for your attention span, improving concentration and cognitive flexibility.
Greater Compassion: Practices like "Loving-Kindness" (Metta) can increase feelings of empathy and kindness toward yourself and others.
Physical Health Benefits
Lower Blood Pressure: By relaxing the nerves that coordinate heart function, meditation can reduce strain on the cardiovascular system.
Better Sleep Quality: It helps calm racing thoughts, making it easier to fall into a deep, restorative sleep.
Pain Management: Mindfulness can alter the perception of pain in the brain, offering relief for chronic discomfort.
Boosted Immunity: Some studies suggest that regular practice can enhance the immune system and reduce markers of inflammation.
Healthy Aging: Meditation may help reduce age-related memory loss and has even been linked to positive changes in brain structure.
The following are key elements of Plum Village I have witnessed to be helpful in my own life and in others:
Mindful Breathing: Follow the in-breath and out-breath to anchor the mind, often using short verses (gathas) to focus the mind.
Relaxed Posture: Sit comfortably on a cushion or chair, keeping the back upright yet relaxed. Release tension in the face and shoulders.
The "Smile" Technique: Gently smiling while breathing helps to calm the nervous system and cultivate joy.
Mindful Walking (Kinh Hanh): Synchronize steps with the breath, feeling the feet on the ground to bring awareness to the present moment.
Using Bells of Mindfulness: Stop, breathe, and relax completely when hearing a bell, returning to the present, notes the Plum Village website.
Guided Meditations & Imagery: Use guided sessions to evoke positive mental images and feelings rather than deep intellectual analysis.
Integrating Mindfulness: Practice in daily life, such as mindful eating, working, or "hugging meditation" to foster connection and peace. -Plumvillage.org