Meditation Practice

Meditation practices have been steadily advancing in popularity in recent years. Largely as a result of the numerous studies that continue to be done on the various effects of meditation and mindfulness practices, many of which by prestigious organizations from Harvard to the Mayo Clinic, the general public is beginning to become more aware of the potential benefits of incorporating these techniques into their daily lives. Even military researchers have taken a keen interest in implementing these practices into their programs for both improving functionality and rehabilitation of personnel. For the average person, meditation and mindfulness are being shown to have profound and undeniable effects on our ability to cope with stress and anxiety, improve immune function, memory and cognitive skills, as well as maintain or regain healthy functionality of the body.

 

Though a simple Google search will reveal a wealth of information on the various research that has been done, the reader will also be confronted with a plethora of often contradictory information about the why and how of it all. In light of this, one might still be inclined to ask, “What actually is meditation, though?” Indeed, there are a considerable number of varied styles and approaches to meditation practices. These span from our modern scientific approach which primarily focuses on developing the quality of "mindfulness" to the ancient spiritual esoteric origins of the practices. Across virtually all cultures and times, there have been meditation practices, each with their own particular methods and techniques. Despite all this, there are a few key principles that are common to all meditation practices which we can focus on to arrive at an understanding of what, at its core, meditation really is.

 

As with any topic, it is important to be able to both objectively analyze and also subjectively experience. Either one alone will yield limited results. We must study and learn as much as we can about the techniques. And we must commit ourselves to the regular practice by which we come to truly feel them within us.

 

Perhaps the most stereotypical tenet of meditation and mindfulness is that we are working to still the mind on a particular point of focus and become devoid of extraneous thoughts. This poses a great challenge for most would-be practitioners as the total stilling of the mind is quite difficult. Impossible, in fact, until the higher levels of practice are reached - which are not even worth consideration for the majority of people as the foundations must first be laid. In actuality, this is not the point of mindfulness. Even the word “mind-ful” militates against this idea. The word “meditation” carries the meanings of contemplation, reflection, concentration, and consideration. So then, we are not “emptying” the mind at first. We are gently directing our attention toward something (even if that “something” is “no-thing.”) Now, mind you, this act of directing our attention does typically carry the effect of calming extraneous thoughts and clearing the mind of distractions. But this act of clearing distractions in itself is not what we direct our attention toward. We never focus on a negative action, as something to avoid or not do. The focus is on a positive object. The clear mind is then the effect, not the focus. In this way, we begin the process of meditation by first gradually developing mindfulness toward a particular point of focus. From there, we can progress into the further depths of meditation proper.

 

So then, where to begin? Well, at the beginning, of course. Regardless of the style or culture, the singular starting point to any effective meditation practice resides with the breath. Observe your breathing patterns. Direct the attention of your mind, gently, without force, toward noticing your breath. How does it feel? Is it shallow or deep? Is it faster, or slower? Does the breath expand the chest or the belly more? Is there any tension in the body which might be resisting the breath? Is there any twitching or unevenness? If the breath is shallow, how would it feel if it were deeper? How would it feel if the breath were to become slower, more relaxed, gradually expanding into the belly? Notice these things. Play with them. Observe the different sensations of the breath in its various qualities and how each makes you feel. This simple observation of the breath is the beginning of meditation.

 

This simple breath meditation is something you can do everyday, in just about any situation you are involved in. Whether you’re at work, in your car, doing housework, you can gently bring your thoughts toward the breath and observe the patterns. Experiment with your breath and notice how it affects the other things you’re doing. Do certain breathing patterns improve your focus and performance of an activity? Or maybe some make it worse? These are the beginnings of becoming mindful. Noticing how you feel and how your body is reacting to the situations you find yourself in.

 

Through observing the breath, your practice will deepen in time and you will find that your ability to focus on particular things improves. You will start to be more aware of yourself and how your body is feeling. You will notice the subtle things more. The more you practice, the deeper you will go. The techniques can become more focused and complex. You can then begin to not only observe the physical feelings, but also the thoughts and emotions that arise within you. Those that come from the sensations in the body, and those that come about even by the act of thinking about those sensations. But it all begins with the breath.

 

So, all that said, meditation and mindfulness practices are the conscious effort to become more aware of oneself and one’s surroundings. Meditation brings us closer to our bodies, as we start to observe how each individual part of our body is feeling, functioning, and interplaying with each other part. Meditation allows us to observe our thoughts and feelings, what they are, where they come from, and how they tend to affect us, all without being carried away with them into emotional disturbance. We return to ourselves, to know ourselves, apart from the ingrained attributes put upon us by the events and circumstances of life. As we advance, meditation carries the potential of realizing various profound spiritual states of union. One step after the other, but it all begins with the breath.

 

Now that we have discussed a bit about what meditation is at the beginning, it’s time to try it out. Start slow, and don’t force it. Take it on day at a time as you begin noticing the breath. Don’t force it. Allow your thoughts to do as they will. Be aware of the breath and in time, your scattered thoughts will return to you and join you in your focus. As more and more of your energy aligns with you in your practice, your practice will deepen and expand. Then, you will be ready to explore other areas.

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