Meditation Primer
2/3/2009
by Amy Buchanan
Take a Breather
Taking just five minutes every day to meditate can reduce your stress level and prolong your life, according to health experts, including Dr. Mehmet Oz, Oprah’s guru on all things good for you.
Most people believe that meditation requires emptying your mind of all thoughts. That prospect seems daunting and difficult. In reality, however, meditation is simply conscious relaxation, according to Learning Meditation. It’s not necessary for the mind to be a blank slate to experience the health and emotional benefits of meditation.
Women should strive for five to 20 minutes of meditation daily. And while you can certainly explore the ancient forms of meditation taught by Buddhists and other spiritualists, you don’t have to follow any particular practice. Just carve out a few minutes in your day to relax, breath and let go of your stress in peaceful contemplation.
The purpose of meditation is to bring calmness and peace to the mind.
To begin experience the benefits of daily meditation, follow these tips:
- Set aside time every day to meditate. Aim for 10 to 15 minutes.
- Many people find it helpful to assign a specific time for meditation. The first thing in the morning works for many people.
- Find a quiet, comfortable place to meditate where you will be free of distractions.
- It’s not necessary to sit with your legs crossed when meditating. Simply pick a posture that’s comfortable for you.
- Some people like to meditate with their eyes open, but the preferred method is to keep your eyes open, but not focused on any one particular object.
- If thoughts come into your head, don’t worry about it. Let them be, but try not to engage them.
- You may find it helpful to focus on your breathing during meditation. Breathe normally through your nostrils and try to be aware of the sensation of breathing.
- Other people like to hum or say a mantra to keep their focus during meditation.
- Don’t worry if you get distracted in the beginning. Most people need to practice before they’re able to spend 20 minutes on meditation. A few minutes a day is fine for beginners.
For more information on different meditation practices and how to meditate, visit these Web sites:
Learning Meditation
www.learningmeditation.com
How to Meditate
www.how-to-meditate.org
The Meditation Center
www.meditationcenter.com/
The National Center for Complementary and Alternative Medicine
http://nccam.nih.gov/health/meditation/
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