How do I meditate/be mindful? Let me count the ways … So many ways to enter that meditative/mindful state and get some of the benefits of deep relaxation.
Those benefits include de-stressing, boosting mood, lowering blood pressure, relaxing the cardiovascular system, and improving sleep - as well as improving mental focus and other cognitive abilities. Through meditation we learn more about ourselves from the inside out, appreciating our life more, and deepening our compassion for others.
Meditation/mindfulness may not be a cure-all but it is an improve-much tool. But where to find time? Luckily we can mix and match meditative/mindful techniques to fit our schedule, interests and needs. The techniques build on each other over time as we invest time in them and ourselves.
I will note a few simple ways to start or take a few steps more along your meditation/mindful journey, and then point you to a resource list (below) you might want to check out and pull from to learn much, much more about meditation and mindfulness.
Start by giving yourself the gift being present for a few moments now and then. You may want to schedule the time or pair a few moments of mindfulness with a regular activity. Notice in a relaxed and accepting way what is going on right now inside and/or outside of your body.
When we are witnessing the moment, noting what is, allowing what is to be for this moment, we are present and relaxing. When we are swept into a torrent of thought worrying, judging, justifying, or resisting, we are over activated, which often isn't helpful.
When directing our attention in, feeling the sensations of the breath, the bodily sensations our sitting or standing or lying down. Scanning our body and noticing what is happening inside moment to moment, either directing our attention in a comfortable way or letting that attention float. When sensing outside, noticing sounds, sites and other sensations from the world around us. Letting thoughts or judgements drift away, bringing back our awareness to what is.
Yoga, Tai Chi, Walking Meditation, Seated Meditation, and other mind-body practices are methods of being present. Watching birds, fish, your pet or wildlife are other ways of being present. Actively listening to music or ambient sounds by focusing on tones, rhythms and other sonic characteristics can be mindful. Many, many paths for accessing that meditative mind. Enjoy!
Online
Mindfulness-Based Stress Relief course – Free 8-week program with breathing, body scan, yoga and other guided mindfulness exercises as well as links to related articles and videos. Visit palousemindfulness.com
Mindful magazine online – Offers a wealth of free how-to articles and guided meditations. See mindful.org
Tara Brach – A leading mindfulness and meditation instructor offers numerous free video lectures and guided meditations. Visit tarabrach.com
Other online mindfulness resources that offer some free content include Sounds True, Headspace and 10% Happier.
For further reading
Practicing the Power of Now: Essential Teachings, Meditations, and Exercises From The Power of Now. By Echart Tolle. Essential insights by the highly regarded philosopher into how to spend more time in the present moment, developing the meditative mind and its accompanying benefits.
Everyday Mindfulness: 365 Ways to a Centered Life. By Phoebe Morgan. Inspiring quotes by contemporary to ancient observers on incorporating mindfulness and its enlightening perspective into our lives.
Real Happiness : The Power of Meditation. By Sharon Salzberg. Excellent one-stop source for creating a basic mindfulness and meditation program for yourself, including free audio meditation downloads.
Full Catastrophe Living. By Jon Kabat-Zinn. Extensive overview of the famous 8-week Mindfulness Based Stress Relief program from the father of MBSR. For those looking for user friendly yet in-depth knowledge on the subject.
Meditation for Fidgety Skeptics: A 10% Happier How-to Book. By Dan Harris and Jeff Warren. ABC television journalist Harris and meditation instructor Warren take us on a journey across the country to help explore and overcome common barriers many of us have in establishing a meditation practice. The book works well in tandem with accessing free related video and audio content of Harris’ 10% Happier app.
How to Sneak More Meditation Into Your Life: A Doable Meditation Plan for Busy People. By K. Kris Loomis. A yoga and meditation instructor highlights key steps of various types of meditation and how to add them to your day in her no-nonsense, compact book. A quick overview for experimenting with various forms of meditation.
A Beginner's Guide to Meditation: Practical Advice and Inspiration from Contemporary Buddhist Teachers. Edited by Rod Meade Sperry. Some of the world’s most respected meditation teachers share the essentials of getting started with meditation and deepening the practice. The top experts make trying and succeeding at meditation much easier.
Staying Well with Guided Imagery. By Belleruth Naparstek. The psychotherapist and guided imagery instructor explains how using imagery meditations can reduce stress and improve mental and physical health. Included are a variety of helpful imagery exercises.
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