At Transpersonal Dynamics, we consider one of the key tools to gaining personal insight and healing to be meditation. So this week I’m going to write articles that offer an overview and some simple techniques you can practice safely. These are extracts from my upcoming e-book, You Can Meditate! So, to begin…

What is Meditation?

Some of you may not know what meditation is, nor what benefits you may expect from meditating. A simple explanation is that meditation refers to a state where your body and mind are consciously relaxed and focused. So it’s not just daydreaming, as it requires focus too! As for the benefits of meditation they can include increased awareness, focus, and concentration, as well as a more positive outlook in life.

Ask most people what they know about meditation and they will probably describe hermits, monks, mystics and other spiritual disciplines.  You don’t have to be a mystic to enjoy its benefits and you certainly will not be required to withdraw from society and become a monk or a hermit!   Nor do you need a special place to practice it.  Your living room, bedroom, spare room, garden, in fact anywhere is just fine.

Even though there are many different approaches to meditation, the basics remain the same: focus and relaxation, calming the mind and freeing it from clutter and negative and wandering thoughts.

The thoughts that you have, both positive and negative – thinking about your noisy neighbours, bossy office mates, that parking ticket you got, your dinner appointment this evening – all contribute to the ‘chattering’ in the mind. Shutting them out allows for the ‘cleansing’ of the mind so that it may focus on deeper, more meaningful thoughts.

Some practitioners even shut out all sensory input – no sights, no sounds, and nothing to touch – and try to detach themselves from the commotion around them.  It may seem difficult at first, since we are all too accustomed to constantly hearing and seeing things, but as you continue this exercise you will find yourself becoming more aware of everything around you. However, if you are one of those who find it difficult to still your monkey mind, you may prefer to leave trying this until you have gained some success in meditating.

If you find the meditating positions you see on television threatening – those with impossibly arched backs, and painful-looking contortions – you need not worry.  The principle here is to be in a comfortable position conducive to concentration.  This may be while sitting cross-legged, standing, lying down, and even walking.

If the position allows you to relax and focus, then that would be a good starting point.  While sitting or standing, the back should be straight, but not tense or tight.  In other positions, the only no-no is slouching and falling asleep.

Loose, comfortable clothes help a lot in the process since tight fitting clothes have a tendency to choke you up and make you feel tense.

The place you perform meditation should have a soothing atmosphere.  It may be in your living room, or bedroom, or any place that you feel comfortable in.

Silence helps most people relax and meditate, so you may want a quiet, isolated area far from the ringing of the phone or the humming of the washing machine.  Pleasing scents also help in that regard, so stocking up on aromatic candles isn’t such a bad idea either.

The monks you see on television making those monotonous sounds are actually performing their mantra.  This, in simple terms, is a short creed, a simple sound which, for these practitioners, holds a mystic value.

You do not need to use mantra; however, focusing on repeated actions such as breathing, and humming can help the practitioner enter a higher state of consciousness.

The principle here is focus.  You could also try focusing on a certain object or thought, or even, while keeping your eyes open, focus on a single point.

In all, meditation is a relatively risk-free practice and its benefits are well worth the effort (or non-effort – remember we’re relaxing).