Meditation: Something for Everyone

When you think of meditation, what images come to mind? Sitting cross-legged on the floor for hours? Emptying your mind and holding perfectly still?

This is what many people picture when they think of meditation—not very appealing. And if the benefits of meditation aren’t obvious, it’s not surprising that few put in the effort to practice it.

Meditation comes in many forms. You may be surprised to find that you already participate in some form or another.

So, what exactly is meditation?

If we boil it down to the most basic definition, meditation is simply a practice of concentrated focus that tends to shift us into an altered state of consciousness. The goal is not the altered state but the concentrated focus. This concentrated focus can also be called mindfulness. Notice that it’s not “empty mind,” it’s “mindful.”

More than one way to do it

I like to break down the types of meditation into three categories: Still, Moving, and Creative.

Still meditation involves holding the body and the mind still. This can be done lying down or sitting on the floor or in a chair. Attention is focused on the breath, on a mantra (a repeated word or phrase), or on an object such as a candle flame, picture or mandala.

Moving meditation includes body movement in a variety of ways but still includes concentrated focus of the mind. This can include traditional forms such as tai chi, qi gong, yoga, and some of the martial arts. Other moving meditations can include dance, walking a labyrinth, and even athletic activities such as running.

Creative meditation involves using your gifts and talents in a focused manner. Examples might be hand hobbies such as sewing, art in all forms, and wood working. It can also include creating music, writing poetry and prose, even mathematics!

Now that you can see how many different kinds of meditation there are, you might already recognize some of the benefits. For example, does running clear your head and help you feel calm and grounded? Do you lose all track of time when you sit down to create pottery? Do you notice that your day just flows so much smoother when you get in some yoga practice in the morning?

We can also look at what some of the research says about the benefits of meditation. Some of the reported benefits include: reduced stress levels, decreased anxiety, decreased high blood pressure, increased focus and clear thinking, better sleep, increased creativity, and so on.

As I was writing this, I came across an interesting article based on a study by Harvard researchers entitled: “Wandering Mind Is a Sign of Unhappiness.” The gist of the results was that people who keep their mind focused on what they are doing (mindfulness) were significantly happier than those who allowed their minds to wander more. And it appeared to be true that mindfulness was the cause of their happiness, not that happier people had less wandering thoughts.

With so many ways to meditate and so many potential benefits, it makes good sense to find a way to meditate on a daily basis. Those who struggle with maintaining their mental focus often find it helpful to start with guided meditation (with a group or listening to a recording) because it helps keep the mind from wandering. Taking a class on meditation or working with a skilled teacher can be very helpful.

Give it a try and be open to relaxing into the process. Remember that the goal is to train your mind to maintain focused attention, to practice “being” in the moment. Enjoy it.

“O Spirit, teach me to relax and cast aside all mental burdens, allowing Thee to express through me as perfect health, peace, love, and wisdom.” Paramahansa Yogananda