Meditation Is For Everyone Because It Is As Diverse As We Are
Most images of meditation look something like this: seated on the floor, cross legged, hands on the knees, eyes closed. Sitting still for hours at a time focused only on the breath.
True, this is an example of meditation. It is also true that this is not the only way to meditate. This type of meditation is actually quite difficult to maintain and often follows years of disciplined practice. For many of us, this would be a challenge to do even once, let alone daily.
Meditation is about the present, the breath, and awareness – learning to be at peace within your mind at a given moment in time.
Meditation is a practice, a skill developed over time. In our modern world, this may be more difficult than ever. Information moves fast these days, and with an instantaneously updated global library in our pocket at all times it is truly challenging to quiet our minds. Many of us live in a world that not only expects but demands that we be multitaskers. It has become such a symbol of excellence in modern life that it is touted as a badge of honor. Meditation is the opposite. You cannot be meditating and multitasking at the same time. This is the skill we are practicing: quieting the mind.
At it's core, meditation is the disciplined practice of directing the entirety of our focus to a single thing within the living moment. Not the past, not the future, the now. When we are successfully meditating, we are not worrying about what has been or what will come to be. Our mind has stepped back from the tribulations of existence to observe the present wonder of life itself.
Why should we take the time to do this? Regular meditation does wonders for many elements of our health. Research on meditative practices has repeatedly shown that it improves a variety of aspects related to quality of life and has demonstrated a high impact on mental health in particular. There is also evidence that long term meditative practice benefits our brain as we get older, protecting it from progressive atrophy of aging.
An important aspect of meditation is to accept that we are imperfect beings, all of us, and it is alright to lose focus from time to time. Even if we manage to spend the first ten minutes in complete concentration, our mind may start to wander. That's okay, be kind to yourself. Just as a stream encounters a boulder, acknowledge your wandering thought, flow around it, and continue on your path. And when another intrusive thought comes, acknowledge it, put it aside, and return your focus. It's okay that those thoughts are there – you don't have to prioritize them right now, they will still be there later. Learning to accept these thoughts and navigate around them can help us calm our mind, release anxiety, and discover new ways to approach challenges.
Meditation is about intentional focus. Focusing entirely on the breath can be difficult, especially in the early stages of meditative practice. Thankfully, breathing is easy to incorporate into other activities that can help us hold our attention. So if you find this challenging, don't worry – there are other ways to practice intentionally living in the present. For example, you could set aside some time to sit outside and take some deep breaths while watching birds flit to and from a feeder. You could sit near a brook and listen to it babble. Observe water cascade down a fountain. Watch incense smoke curling as it rises. Look at a photograph of a loved one or happy memory. Or focus on the flames of a fire. Or watch your infant sleep. Maybe you'd like to add a mantra or song to your meditative moment. Perhaps music or guided imagery enhance the moment for you. When you feel your mind wandering, acknowledge the thought, take a deep breath, and return to the present.
Meditation can be done while sitting still or moving. Moving meditation is also an option, one that is both appealing and benefits our health. Tai chi, qigong, and yoga are wonderful examples of moving meditation, in which you are focusing your intention on a set of movements. Mounting evidence demonstrates that these types of exercises are also beneficial for circulation, joints, balance, and mental health. Taking a long walk or a nature hike can definitely be meditative as can many forms of dance. These dynamic activities also increase respiration, once again bringing us back to the breath.
Meditation can be incorporated into repetitive tasks. It has been said that manual labor is good for the soul, and it certainly can be. There is something about working with our hands, of completing a job well done, that is uplifting and gratifying. And tasks that include repetitive actions help our mind focus in on the activity, which presents opportunity for meditative benefits. Focusing entirely on the task at hand can quiet our mind and give us a sense of peace. This is a great option for those who lead busy lives with little time for stillness. For some, washing the dishes can become meditative. Cleaning can become meditative. Building a shelving unit. Gardening is a form of simple meditation used by many! Adding some deep breaths or a simple song while you concentrate on your chores will give your health a boost and help you enjoy the task a little bit more.
Meditation teaches us discipline. It trains our brain to slow down. It reminds us to live in the moment and appreciate what the now gives us. Meditation is an act of gratitude for life, for the present, for our breath. It also teaches us that happiness is found within, not without. It isn't found in a shiny object or fancy gadget. It's not something others are responsible for giving us. Inner peace is something we cultivate for ourselves. It needs to be tended to, cared for, and nurtured.
And if you actually read this article all the way to the end, reward yourself with a slow... deep... breath.