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Summary

To Americans, meditation can seem like a religious practice that started in ancient India and takes years to perfect. In reality, meditation is merely the practice of concentrating the mind for a period of time on one object or thing.  It is not about religion, or incense, or even a particular way of meditating.

Meditation is easy to learn and simple to do.

There are no barriers to starting.

It has been found that people who meditate regularly have the following benefits:

  • Decreased anxiety and depression. 
  • Lower levels of chronic pain and sleeplessness.
  • Benefits in the body such as a boost to the disease fighting immune system, lower blood pressure and a lower heart rate. 
  • A decrease in the part of the brain that evidences stress.
  • An NIH group found that regular meditation can also help regulate cholesterol levels in the body, reduce substance abuse, increase longevity, and enhance quality of life.
  • People who meditate also report that they experience more enjoyment and appreciation of life.

There are a variety of ways to meditate.

  • You can meditate on your own or with the use of an app or under the guidance of a trained therapist or other qualified health professional.
  • The basic practice of meditation is to sit quietly while focusing the mind on a single object such as a word or an event such as breathing. Meditation can also be active. For instance, meditation includes "walking meditation" as well as an exercise such as Yoga.The Zen masters say the key to meditation is to just do it. Do not worry about the result or whether you are doing it "right". To start:
    • Decide whether to start with sitting meditation or a walking meditation.
    • Follow the guidelines to the best of your ability. 
    • Consider starting just a few minutes at a time - say five or ten minutes. Then build up the amount of time you meditate to 20 or 30 minutes a day.
    • Try meditating several times a day, even if only for 5 or 10 minutes 
    • Don't let mind chatter, restlessness or noise keep you from meditating. There are ways to overcome these and other barriers. Experience shows that it gets easier is you meditate regularly.

Alternatively, consider guided meditation - a person guides you through the meditation. Popular apps include the following (in alphabetical order)::

  • Buddhify offsite link: brings meditation to your daily activities (for a fee)
  • Calm offsite link: free to start, then pay. Calm has a guided meditation program that tracks your progress.  There are also unguided sessions that combine scenes of nature with restful music.
  • Headspace offsite link: free to start, then, pay Headspace bills itself as a personal trainer for your mind.
  • Insight Timer offsite link  has more than 3,000 guided meditations, music tracks, talks and courses. A community function allows you to see who else is meditating when you are. There is also a way to log the sime you spend meditating.
  • Kara offsite link for people with cancer. Free. A collaboration of the University of Pittsburgh Medical Center, Cancer Center Integrative Oncology Department and Mindfulness Everwhere, the U.K. based company that created buddhify.
  • Mindfulness Daily offsite link
  • Omvana offsite link  - a clearinghouse for meditations (some are free, some are pay)

Free meditation podcasts include:

Meditation classes are also available throughout the country. So are meditation retreats that can last from a weekend to up to two weeks. Search on "meditation retreat" plus the name of your local area.

To learn more, see:

What The Various Types Of Meditation Have In Common

Dr. Herbert Benson (Associate Professor of Medicine at Harvard Medical School) studied the various forms of meditation and determined that all of them provoked what he refers to as the Relaxation Response. In fact, he wrote a best selling book offsite linkof the same name that describes his research and results.

Dr. Benson created a simple formula for meditation based on the similarities of traditional meditation techniques. To summarize, his meditation method is made up of the following two parts:

  • A meditator focuses on a word, sound, short prayer, or movement which is repeated continuously over 10 to 20 minutes. The meditator can also focus on his or her breathing.
  • Any other thoughts that appear are simply noticed without judging or reacting to them or forcing them away. Instead, the meditator simply returns to the repetition of the word, sound, prayer or observance of one's breathing.

Dr. Benson's formula is as follows:

  • Choose the focus of your meditation.
    • For example, the word "one", or " Om" or your breath as it enters and leaves your nose.
  • Sit still and comfortably.
    • Preferably sit in a quiet place where you will not be disturbed.
    • You do not have to sit in a Lotus position. Any comfortable position will do.
    • If you sit in a chair, make sure your feet are flat on the ground and your lower back is supported.
  • Close your eyes.
  • Relax your muscles.
    • A simple way to relax your muscles is to focus your attention on your muscles.
    • Contract one muscle at a time. Hold the contraction momentarily. Then release it.
    • Do the entire body, including the small muscles such as those on your face.
    • Start either at your head or feet and go the entire length of your body methodically.
  • Breathe easily and naturally.
  • Focus your attention on the breathing by focusing on your breath as it goes in and out.
    • Do not try to change anything.
    • Silently say the chosen word or sound while breathing out.
  • Do not be surprised if your thoughts jump all over the place. It's natural. This is known as a "monkey mind".
    • Notice the thoughts.
    • Keep in mind that thoughts are not reality. They are merely thoughts. Thoughts come and go.
    • Gently return your mind each time to the object of your focus.
  • Continue doing this exercise for 10-20 minutes.
    • You can open your eyes to check the time if necessary.
    • After awhile, you will likely be good at judging the time without opening your eyes.
    • After finishing, sit quietly for a minute or so with eyes closed.
  • Do not worry about how successfully you meditate.
    • Meditation is not a competition.
    • The key is to sit and do it.
  • Practice meditation once or twice a day. Especially suitable times to meditate are early morning and evening. It is not advisable to practice right after a meal when your stomach is full.

If you want to practice meditation in the classic Asian sitting posture, consider the following:

  • Sit on a comfortable pillow so your butt is raised a few inches above the hard surface you're sitting on. (This can be on a chair with feet flat on the ground, on the floor etc.) 
  • Sit up straight.
  • Straighten your spine.
  • Keep your ears and your shoulders on one line.
  • Relax your shoulders.
  • Push your head up toward the ceiling from the back of the head.
  • Pull your chin in (and keep it in.
  • Press your diaphragm down toward your lower abdomen.
  • Breath  naturally. Start with regular breaths and slowly breath more deeply.
  • Place your hands in your lap.
    • Put your left hand on top of your right hand.
    • Touch the middle joints of your middle fingers together.
    • Tough your thumbs lightely together as if you are holding a piece of paper between them. (The result is an oval shape). 
    • Hold your hands gainst your body. Your thumbs should be approximately at the height of your navel.
  • Hold your arms slightly away from your body. The Zen master, Shunryu Suzuki, describes it "as if you held an egg under each arm without breaking it."

How To Meditate By Focusing On Your Breathing Or A Word

  • Choose the focus of your meditation.
    • For example, the word "one", or " Om" or your breath as it enters and leaves your nose.
  • Sit still and comfortably.
    • Preferably sit in a quiet place where you will not be disturbed.
    • You do not have to sit in a Lotus position. Any comfortable position will do.
    • If you sit in a chair, make sure your feet are flat on the ground and your lower back is supported.
  • Close your eyes.
  • Relax your muscles.
    • A simple way to relax your muscles is to focus your attention on your muscles.
    • Contract one muscle at a time. Hold the contraction momentarily. Then release it.
    • Do the entire body, including the small muscles such as those on your face.
    • Start either at your head or feet and go the entire length of your body methodically.
  • Breathe easily and naturally.
  • Focus your attention on the breathing by focusing on your breath as it goes in and out.
    • Do not try to change anything.
    • Silently say the chosen word or sound while breathing out.
  • Do not be surprised if your thoughts jump all over the place. It's natural. This is known as a "monkey mind".
    • Notice the thoughts.
    • Keep in mind that thoughts are not reality. They are merely thoughts. Thoughts come and go.
    • Gently return your mind each time to the object of your focus.
  • Continue doing this exercise for 10-20 minutes.
    • You can open your eyes to check the time if necessary.
    • After awhile, you will likely be good at judging the time without opening your eyes.
    • After finishing, sit quietly for a minute or so with eyes closed.
  • Do not worry about how successfully you meditate.
    • Meditation is not a competition.
    • The key is to sit and do it.
  • Practice meditation once or twice a day. Especially suitable times to meditate are early morning and evening. It is not advisable to practice right after a meal when your stomach is full.

If you want to practice meditation in the classic Asian sitting posture, consider the following:

  • Sit on a comfortable pillow so your butt is raised a few inches above the hard surface you're sitting on. (This can be on a chair with feet flat on the ground, on the floor etc.) 
  • Sit up straight.
  • Straighten your spine.
  • Keep your ears and your shoulders on one line.
  • Relax your shoulders.
  • Push your head up toward the ceiling from the back of the head.
  • Pull your chin in (and keep it in.
  • Press your diaphragm down toward your lower abdomen.
  • Breath  naturally. Start with regular breaths and slowly breath more deeply.
  • Place your hands in your lap.
    • Put your left hand on top of your right hand.
    • Touch the middle joints of your middle fingers together.
    • Tough your thumbs lightely together as if you are holding a piece of paper between them. (The result is an oval shape). 
    • Hold your hands gainst your body. Your thumbs should be approximately at the height of your navel.
  • Hold your arms slightly away from your body. The Zen master, Shunryu Suzuki, describes it "as if you held an egg under each arm without breaking it."




How To Sit In A Classic Meditation Position

Meditation can be done in a variety of postures - even while doing activities such as walking.

If you want to practice meditation in the classic Asian sitting posture, consider the following:

  • Sit on a comfortable pillow so your butt is raised a few inches above the hard surface you're sitting on. (This can be on a chair with feet flat on the ground, on the floor etc.) 
  • Sit up straight.
  • Straighten your spine.
  • Keep your ears and your shoulders on one line.
  • Relax your shoulders.
  • Push your head up toward the ceiling from the back of the head.
  • Pull your chin in -  and keep it in. (It helps with keeping the posture).
  • Press your diaphragm down toward your lower abdomen. (It provides the core strength to remain sitting).
  • Place your hands in your lap.
    • Put your left hand on top of your right hand.
    • Touch the middle joints of your middle fingers together.
    • Tough your thumbs lightely together as if you are holding a piece of paper between them. (The result is an oval shape). 
    • Hold your hands gainst your body. Your thumbs should be approximately at the height of your navel.
  • Hold your arms slightly away from your body. The Zen master, Shunryu Suzuki, describes it "as if you held an egg under each arm without breaking it."
  • Breath  naturally. Start with regular breaths and slowly breath more deeply.




How To Do A Walking Meditation

To do a walking meditation:

  • Start with a quiet flat area where you can take at least 20 steps before turning around. 
  • Note a spot where you start and another where you turn around.
  • Walk slowly, focusing your attention on the feeling of walking. For instance:
    • Focus on the movement of your feet and legs. Be aware of how it feels as you life a foot, move it, and set it down.
    • Feel the contact of the ground with your feet.
    • Notice how the leg muscles contract and relax.
  • Turn slowly at the spot you set.
  • As your mind wanders, or other thoughts come in, note them and then let go of them. Return to focusing on walking.

How To Overcome Barriers To Meditation

I fall asleep

Try walking meditation. A walking meditation uses the same technique as a sitting meditation: you focus inward, and let go of other thoughts as they appear. 

  • Look for a quiet, flat area where you can walk without being disturbed. Preferably find a spot where you can comfortably walk at least 20 steps before you have to turn around.
  • While standing quietly, take a deep breath. Then slowly let it out.  Repeat two more times to quiet yourself. Focus on your breathing while you take these breaths.
  • Then start walking slowly along your designated path. 
  • As you walk, pay attention to your walking and the sensations you feel. For instance:
    • Start with the sensation in each foot as it lifts off the ground, then as it moves through the air, then as it comes back down onto the ground.
    • Feel the ground in your feet and toes. 
    • Observe how the muscles of each leg tighten and how they relax as you move.
  • Let go of other thoughts as they come into your mind.

I am too restless to meditate

Try walking meditation as described in the section above.

I don't have time

Set a minimal amount of time each day to meditate. For instance, 10 minutes - or even 5 minutes if necessary. Preferably do these short meditations 2 or 3 times a day.

Meditating daily is more important than the amount of time you meditate. 

Once meditation becomes a part of your regular routine, you may find time to extend your sessions, or to limit your time meditating to one longer session.

My mind won't be quiet. Chatter won't stop.

It is so normal for the mind to jump from subject to subject that it even has a name: "Monkey mind".

Recognize the chatter for what it is: thoughts. Thoughts are self generated. They do not come in from the outside.

Try the following:

  1. Step 1. Don't fight the thoughts. Let thoughts come in.
  2. Step 2. Observe the thoughts for what they are. Then let them go.
  3. Step 3. Keep returning your focus to whatever you are meditating on - such as your breathing (or walking sensations if you are doing a walking meditation).

I need variety 

Try different means of meditating.

The key is to focus on what you are doing and to let go of all other thoughts. Every activity can be a meditation. For example, washing dishes can be a meditation if you focus on your body's movements and sensations as you do the activity.

I cannot find a quiet place to meditate.

Consider making the sounds you hear the focus of your meditation. Don't think about where the sounds come from (unless, of course, one of the sounds signals danger). If you find yourself wondering about the source of the sound, return your thoughts to just hearing the sound(s).