Prior musings have outlined a method of optimizing physical, mental and spiritual health by focusing on self-care and embracing the mindful attitudes of non-judgmental acceptance, patience, curiosity, trust, non-striving,letting go and kindness.
Musing 32 focused on the potential benefits of formal meditation practice. This musing will explore some practical aspects of how to meditate.
Formal meditation is paying attention to the present moment on purpose for a period of time.
Studies show that committing to 20″ or more per day is helpful for training the mind and body to sustain high quality attention. This promotes calmness, clarity and stability, leading to wise decision making and greatly reducing the self-induced component of our overall stress load.
Step one for regular formal practice is making meditation a top priority in the same category as eating and sleeping. Most of us have long ingrained habits that make this commitment challenging.
Being very aware of our routines and resistances is key to overcoming these obstacles. “I don’t have enough time, I am too busy, it’s boring, I feel guilty when not doing anything”, etc are common refrains. Labelling these excuses as examples of resistance and avoidance can help shift perspective and give the meditation habit a chance to take root.
Step two is to have a comfortable place to meditate at home (or work if feasible). Returning to this familiar comfortable place helps with settling in and persisting with meditation practice. Reducing interruptions by turning off all electronics and notifying family (and pets!) is helpful. Some noise and other distractions are inevitable and can be approached with gentle curiosity and acceptance as part of practice rather than an annoyance.
Step three is employing a variety of practices to keep meditation fresh, flexible and effective. Sitting, lying down, walking, body scan, eating meditation, mindful movement, etc can be practiced at various times of day and locales.
Kindness and ease is paramount. 20″ or more of formal meditation at a time is best, but it is better to do several short meditation sessions than none at all. If you stop formal practice for a while, simply return to it when ready, letting go of any regrets.
Mindful Home Practice:
Consider journaling your meditation practice along with occasional reflection on how you are feeling and functioning to keep track of any benefits.
Please visit www.managestress.ca for more information about courses and resources for maintaining practice.