Meditate: Training your Mind

By Lena Berchielli
 
        Many people hear the word “meditation” and roll their eyes, as they imagine a wise sage chanting on a mountaintop. While that image may be a lofty goal for the zealous few, most people exist more traditionally, and a live little closer to sea level. Meditation is for all, not just for the few sages.
 
        Relaxation is an important part of healthy living. Everyone could use some expertise in true mental and physical relaxation and release. Giving your body a chance to relax is a relatively easy task, especially when compared to relaxing the mind. Meditation trains your mind to relax and open up. Meditation profoundly benefits you both psychologically and physiologically. The diagram below explains benefits for the mind, body, and spirit.

The Benefits
The Mind
     Scientist are now able to back up claims that Meditation changes the brain. Over time meditation increases gray matter, changes brain chemistry (also a physiological change), and boosts cognitive function. These changes boost focus and concentration, as well as, tempering emotional responses and reducing depression.

​The Body
     Meditation reduces depression and has a huge impact on the mind
and body. Depression is known to 

 strain the general health of a person physically. Meditation is also known to lower your heart rate, relax muscles all over the body, improve digestion, as well as, build the immune system, and lower pain levels.
 
The Spirit
     Meditation fosters a healthy self-image, increases compassion, and improves empathy. Meditating regularly can make you feel like a new person with renewed insight on a daily basis.
 
 
The Mind, Body, and Spirit
     Meditation helps sleep, eases stress and anxiety, and increases happiness. Mediation on a regular basis restores the body, revives the mind, and nourishes the spirit. 
 
Learn to Meditate
        
     Meditation, at first, can be awkward and unfamiliar. Sitting in silence, you might realize how many common distractions compete for your attention.  The minds of humankind are for the most part controlled by incessant thoughts, many of them are unnecessary. Rather than using energy to fight these hindrances, acknowledge them and release them. Awareness of your thoughts, as well as the distractions that interrupt them, will help you develop a successful meditation practice
                
     Meditation is learning to train and control your thoughts, not to tune out but to tune in and become acutely aware of what’s going on within you. Learning to tame your mind, you can focus all your energy and awareness on the task at hand. You stay centered regardless of your circumstances. Many techniques exist for meditation. The three techniques explained below are simple and great for both beginning and advance meditation alike. Try each type of meditation to understand which technique best resonates with your personality and lifestyle. Start with a 5 minute practice and increase your time weekly. As you improve in your meditation technique, you will find the process gets easier and more fulfilling.
 
        Clear Your Mind

1. Start in a quiet room, dimly lit is best, so the fewest amount of distractions will interrupt you.
2. Sit comfortably on the floor, cross legged if you can. Place pillows under your buttocks if needed to make yourself more comfortable. If you experience back pain, sit in a straight back chair.
3. Close your eyes and begin to concentrate on your breathing. Breathe in and out through your nostrils, keeping your mouth closed. Inhale, pushing your belly out, and filling your diaphragm completely. Then exhale, slowly, pulling your belly in toward your spine. Mentally watching your breath will help you clear your mind.
4. Continue concentrating on your breathing and trying to clear your mind. If your mind starts to wander or stray thoughts start to creep into your mind, bring your thoughts back to your breathing.
5. As you complete your meditation practice take several deep diaphragmatic breaths.

Practice daily.
 
Watch an object

1. Start in a quiet room, dimly lit is best, so the fewest amount of distractions will interrupt you.
2. Place a candle or anther object at eye level so you can focus on it. Sit comfortably on the floor, cross legged if you can. Place pillows under your buttocks if needed to make yourself more comfortable. If you experience back pain sit in a straight back chair.
3. Keeping your eyes on the object focus on nothing but the object. Breathe in and out through your nostrils, keeping your mouth closed. Breathe in and out through your nostrils, keeping your mouth closed. Inhale, pushing your belly out, and filling your diaphragm completely. Then exhale, slowly, pulling your belly in toward your spine.
4. Focusing on only the object. If your mind starts to wander or stray thoughts start to pop into your head, bring your thoughts back to the object.
5. Continue concentrating on the object and trying to clear your mind.
6. With this practice you can take another step to advance the meditation.  Still breathing though your nostrils with your mouth closed, close your eyes and begin to imagine the object in your mind. Keep your focus on the object in your mind. If your mind starts to wander or stray thoughts start to appear in your mind, bring your thoughts back to the object in your mind.
7. As you complete your meditation practice take several deep diaphragmatic breaths.

Practice daily.
 
Chant a Mantra

1. Choose a mantra. A mantra is a word, phrase, or prayer repeated. The mantra can be as simple as, “Ohm” or “Love,” a favorite truism, or a prayer. Start in a quiet room, dimly lit is best, so the fewest amount of distractions will interrupt you.
2. Sit comfortably on the floor, cross legged if you can. Place pillows under your buttocks if needed to make yourself more comfortable. If you experience back pain sit in a straight back chair.
3. Close your eyes and breathe in and out through your nostrils, keeping your mouth closed. Breathe in and out through your nostrils, keeping your mouth closed. Inhale, pushing your belly out, and filling your diaphragm completely. Then exhale, slowly, pulling your belly in toward your spine.
4. Focusing on your mantra, say it in your head. Each inhale, say the mantra in your mind and with each exhale, say the mantra in your mind.  If your mind starts to wander or stray thoughts start to pop into your head, bring your thoughts back to your mantra.
5. Continue concentrating on your mantra and trying to clear your mind. As you become more practice you can use the mantra at any time during the day to bring you back to a place of calm and serenity.
6. As you complete your meditation practice take several deep diaphragmatic breaths.

Practice daily.
 
     Meditation can be difficult at first. Don’t get frustrated if you are unable to focus on much when you first begin. A meaningful meditation practice needs to be honed. The more you meditate the easier it becomes. With a daily meditation practice you will soon start to see the benefits mentally, physically, and spiritually.