MED·I·TATE

/ˈmedəˌtāt/ verb: to engage in contemplation or reflection 

When times are challenging, when things start to spin out of control, it is easy to find ourselves going down the rabbit hole and losing perspective. When we are unable to shut off our thoughts, it puts us in a negative state and drains our energy. The practice of meditation in times of stress and adversity can help quiet our minds.

WELL-DOCUMENTED BENEFITS

There are many well-documented benefits associated with meditation. Meditation promotes calm and relaxation. It can increase our ability to cope with illness. It decreases anxiety, helps with focus at work and rewires our brains to help reduce stress.

I recently had a conversation with a good friend of mine, Jennifer Smorgon, former vice-chair of the Chopra Foundation Board. Jennifer is also a founding member of the Chopra Foundation’s Self-Directed Biological Transformation Initiative (SBTI) a collaborative looking into whether a radical wellbeing program could reverse biological markers of aging.

Jennifer has been practicing meditation for decades. “When beginning a practice, it is important to keep it effortless, whatever your practice is. If the desired outcome is to experience peace, then the practice should feel peaceful in order to obtain that outcome. Surrender to witnessing any images, thoughts or sensations that may arise.” She adds, “Meditation is not about clearing your mind of thoughts. It is about allowing your mind the time to be whatever it wants to be.”

DON’T DESPAIR

Most first-time meditators find it daunting to sit in silence doing nothing as their innermost thoughts and feelings crop up. Some find it boring, or too difficult to get into a meditative headspace. Don’t despair. Long-time meditators will be the first to tell you that they still often find it difficult to quiet the chatter at times. Meditation is not so much about stopping the chatter in the brain as it is about establishing a practice that works for you. A practice that you can continually improve upon over time.

“There are only two mistakes one can make along the road to truth:
not going all the way, and not starting”
-Buddha

IF YOU ARE NEW TO MEDITATION, HERE ARE A FEW TIPS TO GET YOU STARTED.

• Find a quiet place in your home where you can remain undisturbed for 10-20 minutes.
• Communicate with your family that you will be engaging in a meditation and to avoid disturbing you unnecessarily.
• There is no ‘right’ way to meditate. Sitting or lying down are both fine but try to keep your spine straight.
• Set a timer for 10 or 20 minutes. One of my favourite apps is Insight Timer.
• Close your eyes and breath. Listen to your breath flow in and out. Take cleansing breaths. Listen to the birds chirping, trees blowing in the wind. Allow your thoughts to enter your mind, acknowledge them, and try to release them.
• When the timer chimes, slowly wiggle your fingers and toes and open your eyes. Take some nice, deep breaths.

THERE ARE NO RULES

Try not to put any pressure on yourself when meditating. There are no rules. If you aren’t used to spending time in quiet contemplation, jumping into a meditation may seem too overwhelming. Start with a solo walk outdoors and focus on your breath and the nature that surrounds you. Leave your phone at home. Simply walk and take in the beauty around you. There is more than one way to meditate. Find one that works for you!