Dear Les,

This is a dumb question, but how do you meditate? Can you just sit on the floor and do it, or do you have to go through some course in order for it to create inner peace—if that’s what it’s supposed to do? Does it take a lot of time to do because I’m not sure I have the time or patience to sit still for too long? Sorry, many dumb questions.

Meditation Curious

Dear Meditation Curious,

Not only are your questions excellent, they call for a “how-to guide” for those interested in taking this 2000-year old practice for a test drive.

What is meditation?   

Meditation means focusing your attention on something repetitive or unchanging like your breath, an external sound, or a silently spoken word or grouping of letters, also known as a mantra.
 
Can you just sit on the floor and do it, or do you have to go through some course in order for it to create inner peace—if that’s what it’s supposed to do?

Yes, you can just do it sitting on the floor, or in a chair.  This guide will give you a taste of what meditation feels like, but there’s no question that taking a more in-depth course at a school or meditation center will enhance the learning, ongoing use and results of this technique.

Greater inner peace is a possible meditation side effect.  Other recorded and reported outcomes of consistently meditating include lower blood pressure, better concentration, increased recall, sharper problem-solving skills, heightened creativity, enhanced performance under pressure, more energy, improved sleep quality, less sleep required, shorter duration of uncomfortable emotions, and just not getting as bent out of shape over everyday stressors.  Becoming a slacker zombie is not a meditation byproduct.

Does it take a lot of time to do because I’m not sure I have the time or patience to sit still for too long?

I’m not sure what you consider a “long time,” but even a few minutes of meditation each day over time can prove beneficial; the key is regular daily sessions, not just when the mood strikes you.  Meditation may feel confining and boring when you first try it, but after a couple of weeks, the experience should generally become a peaceful and relaxing one.  If that doesn’t happen, more active techniques such as guided imagery and self-muscular relaxation may work better for you (free anytime coaching through an imagery exercise is available in thestresscoach.com’s relax now! section under Instant Vacation).

When should I meditate?

Start by meditating for 5-10 minutes once or twice daily, always before eating and after exercising, if you’re doing those things.  Make sure that you are sufficiently awake if you choose to meditate after rising in the morning. Conversely, meditating too close to your bedtime may inhibit your ability to fall asleep.

Where should I meditate?

The place where you meditate should be relatively distraction-free, especially from sudden and loud interruptions like a ringing phone, barking dogs, and unexpected guests. However, from time to time your concentration will be diverted by any number of external stimuli. It is important to take these interruptions in stride (more on this point below).

Again, try meditation sitting in a chair (with firm back support), or on the floor with your back leaning against a wall. With shoulders relaxed, your back and neck should be straight, but not rigid or tense. Rest your hands comfortably on your lap or knees and place your feet or legs flush on the floor. During meditation, you may notice that you have shifted from this recommended position. Take this natural occurrence in stride and gently restore yourself to the posture described above.

What happens if you can’t stay focused on your breathing or a mantra?

This particular question and answer is really important.  Focusing on something repetitive or unchanging is no easy task.  Even if you practice meditation for ten years, you may not be able to keep your attention focused for more than 20-30 seconds at a time. This is okay and very normal. Meditation is not a contest to see how long you can keep your mind on one thing. Instead, think of your meditation object (breath, mantra, etc.) as a point of reference or home base from which you come and go with a relaxed and carefree attitude. When you notice that your focus is on thoughts other than your meditation object such as work concerns, traffic noise, or a hazy image of Celine Dion (it can happen), acknowledge this natural occurrence and then gently let these thoughts go, replacing them with your meditation object

Okay, so how do you actually sit there and meditate?

Begin by closing your eyes and sitting still for a few minutes.

Slowly notice your breathing. You can direct your attention to either the rise and fall of your stomach, or to the air passing in and out of your nose. Concentrate on one of these two areas.

As you discover yourself thinking about things other than your breathing, gently bring your attention back to your breathing. First, acknowledge these other thoughts as a normal part of the meditation process, and let them go with ease as your breathing once again becomes the focus of your attention.

After 10 to 15 minutes of experiencing this meditation process, or cycle, slowly cease focusing on your breathing. With your eyes still closed, think about what you will see when you open them, or ponder some of the thoughts you came across during your meditation. After a minute or two, open your eyes. Note: Rising quickly from meditation may cause headaches and dizziness. Give yourself a few minutes to ease back into a non-meditative state of consciousness. You may experience PMS (Post-Meditation Stupor) for 10 or 15 minutes following your completion of the exercise, so schedule your post-meditation activities accordingly.

Where can I find out more about meditation?

There’s a book called Wherever You Go There You Are by Jon Kabat-Zinn.  It’s a short print or audiobook divided into two parts: a discussion of focused attention, and a guide for practicing this technique.  There are many other books, CDs and DVDs on the topic, including The Stress Manager’s Manual by Jordan Friedman, which includes a brief meditation chapter with an accompanying audio session guide (the Manual is available in thestresscoach.com’s .calm store).  Meditation classes are sometimes offered at schools and health clubs, as well as centers that specialize in various forms of the practice.  Oh, and then of course there’s the Web, which can lead you to many more sources of meditation information and study.

Les
2/07