By Claire Perry
Feeling stressed, anxious or just low on energy?
Meditation could be the useful tool you need to relax your mind and body, as well as provide a new perspective in your day-to-day life.
In the past, meditation was prescribed to lower blood pressure, assist asthma patients and to cure insomnia. Now, many people practice meditation to find inner peace and develop a sense of calmness and wellbeing.
Practised on a regular basis, meditation can help us:
- focus on the present rather than worrying about the past or future
- control our emotions
- appreciate the little things in life
- see the bigger picture rather than worrying about small problems
- accept things as they are and not as we desire them to be. Thus removing our negative feelings of jealousy, hatred, greed, anger, frustration, anxiety and failure
- solve complex problems
- boost concentration, self-esteem, spontaneity, creativity and depth of awareness
Which type of meditation suits me?
There are different types of meditation and their benefits vary, from achieving relaxation to improving concentration and developing compassion.
Meditation techniques also vary, depending on what you want to get out of the session. Meditation can be practised alone in the home, in a class or at a weekend retreat. If you want to try meditating at home, play a meditation CD that instructs you through the session. It’ll help you maintain focus and motivation.
Branches of meditation include Zen, practised by Japanese monks, Vipassana, practised by Buddhists and Mantra, a chanting ritual practised in Tibet and India.
Three meditation techniques to improve your relaxation, concentration and awareness:
- For relaxation: ‘butter on the head’
Imagine a large block of butter on your head and it’s beginning to melt. As it runs over your body, all stress and tension disappears. Imagine it running over your eyes and cheeks to relax your face. As it runs down your neck and shoulders, feel your tension release. It melts over your arms, chest, spine, legs and feet. When your body is covered in golden butter, imagine radiating health. - For concentration: eliminating past and future
Rest your hands, palms facing down on your legs, and watch your breathing. If the mind wanders off to past thoughts, tap your left leg. If the mind wanders off to future thoughts, tap your right leg. When a thought arises, mentally note if it is a memory or a fantasy then return to the breath. - For awareness: watching emotions
Sit down and focus on your breathing. When a feeling arises, mentally note it as either liking, disliking, anger, sadness, fear, resentment, anxiety, guilt or any other emotion you identify it to be, and let it go. Don’t get involved with the emotions, just note them and return your awareness to your breathing.
Too busy?
Meditate first thing in the morning or last thing at night. Start with just 10 minutes a day, or every other day, and gradually increase the time you spend meditating. Schedule a meditation session into your diary and inform everyone that you’re going to have a little time to yourself. If you feel selfish for locking everybody out for 10 minutes, know the small amount of time you give yourself now may stop you from losing your temper later.
Visit the Meditation is Easy website or View on Buddhism website for a practical guide to meditation techniques.