What is Meditation?

Meditation is a conscious effort to change how the mind works. The Pali word for meditation is bhavana, which means "to make grow" or "to develop." No matter how much we may wish to be good, if we cannot change the desires that make us act the way we do, change will be difficult. Meditation helps to develop the awareness and the energy needed to transform ingrained mental habit patterns.

Meditation is now widely accepted as having a highly therapeutic effect upon the mind and is used by many professional mental health workers to help induce relaxation, overcome phobias and bring about self-awareness.

Types of Meditation

There are many different types of meditation, each designed to overcome a particular problem or to develop a particular psychological state. The two most common and useful types are Mindfulness of Breathing (anapana sati) and Loving Kindness Meditation (metta bhavana).

Mindfulness of Breathing

To practice Mindfulness of Breathing, follow the four Ps: place, posture, practice and problems.

• Place: Find a quiet room where you are not likely to be disturbed.
• Posture: Sit with your legs folded, a pillow under your buttocks, your back straight, hands nestled in the lap and eyes closed. Alternatively, sit in a chair with your back straight.
• Practice: Sit quietly with your eyes closed and focus your attention on the in and out movement of the breath. This can be done by counting the breaths or watching the rise and fall of the abdomen.
• Problems: You may experience irritating itches or discomfort. Try to keep the body relaxed without moving. Many thoughts will intrude — patiently keep returning your attention to the breath. Eventually thoughts will weaken, concentration will strengthen, and you will experience moments of deep mental calm and inner peace.

It is good to start with 15 minutes every day for a week, then extend the time by 5 minutes each week until you are meditating for 45 minutes.

Loving Kindness Meditation

Once you are familiar with Mindfulness of Breathing, you can begin practicing Loving Kindness Meditation two or three times each week after your breathing practice. First, turn your attention to yourself and say: "May I be well and happy. May I be peaceful and calm. May I be protected from dangers. May my mind be free from hatred. May my heart be filled with love. May I be well and happy." Then one by one think of a loved person, a neutral person, and finally a disliked person — wishing each of them well as you do so.

With regular practice you will find greater acceptance and forgiveness toward yourself, deeper feelings toward loved ones, new friendships forming with those you were once indifferent to, and ill-will or resentment gradually dissolving.

About This Guide

I was first introduced to meditation at twelve years of age by my grade school drama teacher. At such a young age I didn't have much to stress about, but even then I was drawn to the benefits of meditation. I loved quieting my thoughts, feeling present and enjoying the deep sense of relaxation and peace that came from meditating. Throughout my life I have continued to explore various approaches to meditation and have discovered how profound the benefits can be.

Meditation is a simple, effective and convenient way to calm your busy mind, relax your body, become grounded and find inner peace amidst the chaos of day-to-day life. Begin meditating today and reap the rewards.

A Simple 10-Step Beginner's Guide to Meditation

1. Sit Tall

The most common and accessible position for meditation is sitting. Sit on the floor, in a chair or on a stool. If you are seated on the floor it is often most comfortable to sit cross-legged on a cushion. Comfort is key. Now imagine a thread extending from the top of your head, pulling your back, neck and head straight up towards the ceiling in a straight line. Sit tall.

2. Relax Your Body

Close your eyes and scan your body, relaxing each body part one at a time. Begin with your toes, feet, ankles, shins and continue to move up your entire body. Don't forget to relax your shoulders, neck, eyes, face, jaw and tongue which are all common areas for us to hold tension.

3. Be Still and Silent

Now that you are sitting tall and relaxed, take a moment to be still. Just sit. Be aware of your surroundings, your body, the sounds around you. Don't react or attempt to change anything. Just be aware.

4. Breathe

Turn your attention to your breath. Breathe silently, yet deeply. Engage your diaphragm and fill your lungs, but do not force your breath. Notice how your breath feels in your nose, throat, chest and belly as it flows in and out.

5. Establish a Mantra

A mantra is a sound, word or phrase that can be repeated throughout your meditation. Mantras can have spiritual, vibrational and transformative benefits, or they can simply provide a point of focus during meditation. They can be spoken aloud or silently to yourself. A simple and easy mantra for beginners is to silently say with each breath, I am breathing in, I am breathing out.

6. Calm Your Mind

As you focus on your breath or mantra, your mind will begin to calm and become present. This does not mean that thoughts will cease to arise. As thoughts come to you, simply acknowledge them, set them aside, and return your attention to your breath or mantra. Don't dwell on your thoughts. Some days your mind will be busy and filled with inner chatter, other days it will remain calm and focused. Neither is good, nor bad.

7. How to End Your Practice

When you are ready to end your practice, slowly bring your conscious attention back to your surroundings. Acknowledge your presence in the space around you. Gently wiggle your fingers and toes. Begin to move your hands, feet, arms and legs. Open your eyes. Move slowly and take your time getting up.

8. When to End Your Practice

There is no correct length of time to practice meditation, however when first beginning it is often easier to sit for shorter periods of time (5 to 10 minutes). As you become more comfortable with your practice, meditate longer. Set an alarm if you prefer to sit for a predetermined length of time. Another option is to decide on the number of breaths you will count before ending your practice. A mala is a helpful tool to use when counting breaths.

9. Practice Often

Consistency is more important than quantity. Meditating for 5 minutes every day will reward you with far greater benefits than meditating for two hours, one day a week.

10. Practice Everywhere

Most beginners find it easier to meditate in a quiet space at home, but as you become more comfortable, begin exploring new places to practice. Meditating outdoors in nature can be very peaceful, and taking the opportunity to meditate on the bus or in your office chair can be an excellent stress reliever.