A simple introduction to Meditation
I could never meditate, I can’t just not think. I don’t meditate, I wouldn’t even know where to start. Meditate? I thought that was only for monks.
Meditation can seem like a big thing, the benefits can be unclear, and it can be hard to know where to start. There are many misconceptions and opinions about the ‘right’ way to meditate. These misconceptions and opinions keep many people from getting started and experiencing the benefits of meditation.
First, meditation is not about ‘not thinking’. Our minds are constantly thinking and that is no different during meditation. A goal of meditation can simply be to notice when and what we are thinking. That noticing is a meditative act: it is stepping back and observing the fact that we are having a thought. But we’re already getting ahead of ourselves. Getting into meditation begins with the breath.
Before we try to sit for 10 minutes through a guided meditation or become a monk. It is helpful to learn a simple breathing technique and practice that. A nice technique to start with is the “centering breath”, which is a 15 second long breath - much longer than a typical breath. It goes like this:
Breath in through the nose for a count of 6 seconds
Hold for 2 seconds
Exhale through the mouth for 7 seconds
Repeat this breathing pattern for 4 breaths and you’ll have taken a “mental minute”. This minute of intentional, slowed breathing is effective for lowering heart rate and creating a bit of calm. A mental minute can give us a break from whatever is happening around us. It gives us something within our control to focus on. It is an introduction to meditation.
Throughout the day, we can take a moment to do a mental minute. With that, we are getting comfortable with slowing down and focusing on our breathing. There is no reason to overcomplicate this or get ahead of ourselves. This is a great practice in and of itself. It helps support mindfulness and it gives us a much needed break. The more we engage in this practice, the more helpful and familiar it will become. It is a great start to meditation - you don’t need to become a monk!
-Robbie
