Finding Time to Sit Down

photo by Rennett Stowe

“Meditation is not a way of making your mind quiet. It’s a way of entering into the quiet that’s already there—buried under the 50,000 thoughts the average person thinks every day.” Deepak Chopra, M.D.

As Dana described in our earlier post this week, very often we find ourselves out of balance and typically we pick up on the signs and realize that we need to get ourselves back on track. Different techniques and tools work for different people: some of us like to go get a massage, others need to spend a relaxing day in nature or go to the movies with friends. Although I enjoy all of the above, the tool that helps me relax and unwind on daily basis is meditation. Many people express an interest in trying meditation. However, if you have never done meditation or read about it, it may seem a little unapproachable. I wanted to devote this time to introducing you to meditation and its benefits.

• Definition. There are so many definitions of meditation. Here is my version: it is a mental discipline that allows you to explore your internal world bringing a variety of physical, psychological and spiritual benefits. We spend the majority of our day and our life looking outside, so this is an opportunity to explore what’s inside all of us.
• Origin. Meditation is not “New Age.” It has been practiced for over 5,000 years (references to it are found in old Indian texts). The practice of meditation has been found in many major religions, so you do not have to belong to a certain religious tradition to practice it. Nowadays, meditation, similar to yoga, is becoming increasingly popular in the Western world as a way to reduce stress.
• How does meditation work? Major universities are studying the connection between meditation and brain activity. There are some interesting findings. For example, researchers at the University of Wisconsin found that meditators (experienced and novice) showed increases in electrical activity in the left frontal part of the brain, which is associated with emotional well-being. Researchers at Harvard University found that cortical regions of the brain related to attention & sensory processing were thicker in meditators vs. non-meditators. We know that as we age the cortical part of the brain becomes thinner, so it is possible that meditation may offset cortical thinning due to aging. The good news is that the changes in the brain activity are present even outside meditation, so they can help you throughout the day.
• Benefits. Research findings that support the benefits of meditation are growing (more than 1,500 studies on PubMed). Interestingly, this research only confirms what sages and riches knew through their actual experience of this technique thousands of years ago.
• o Meditation has been widely used as the antidote to stress.
  o It helps to decrease blood pressure, reduce production of stress hormones, improve digestion and sleep.
  o You may also experience a better mood, better relationships and an ability to change your habits a little easier (you just become much more aware of them).
  o At the spiritual level, meditation gives an opportunity to ask yourself some fundamental questions that we rarely ask ourselves: Who am I? What is my purpose?
• Barriers. Often people try meditation and quit because they experience one the of following:
  o “I cannot stop thinking.” We are human beings and we are supposed to think due to the nature of our nervous system. Meditation is not about stopping your thoughts. In fact, the more you try to stop them, the more persistent they will become. Instead, try to observe your thoughts, and accept them to be part of you. Sometimes, you will have quiet meditations and other times, they will be a little more active. Your body and mind know what they need, so they will gratefully use the time you provide to unwind and decompress. I think about meditation as a way to defragment my mind (similar to a computer): let go of thoughts that are not nourishing and keep what seems to be helpful.
  o “I don’t have enough time.” You can start with only 10 minutes a day, and you may find some benefits. Thirty minutes of meditation equate to 1 hour of sleep, so you can potentially get up a little earlier, meditate and feel more rested than you would if you just slept in.
  o “I must sit in a lotus position and shave my head.” It may be your choice, but you don’t have to do it. I cannot sit in a lotus position and the most important part is to be comfortable. Haircut is entirely up to you.
  o “I need to mediate for years before I will see any benefits.” New meditators and those around them notice changes within weeks of regular meditation.
• Ready to try? Here is a very simple meditation that you can do anywhere and it costs absolutely nothing:
  o Sit down and make sure you are comfortable. If you want, you can light a candle or incense that you like.
  o Close your eyes.
  o Inhale for a count of five, exhale for a count of 5… and repeat it 5 or more times.
  o Notice your breath. See if you can notice your next inhale and your exhale. Keep attention on your breath.
  o Your thoughts will start coming up; as you notice them, gently go back to your breath. So, the meditation will be the flow between your thoughts and breathing.
  o You can start with 10 minutes and you increase it to 30 minutes. Ideally, you would do it in the morning to prepare you for the day and in the evening (before dinner) to help you relax and process the day. But, do what you can!
• If you want a little more help, consider getting a certified instructor to teach you. See if you can find one in your area. If you are in Charlotte, NC, I will be happy to help. Email me at mshafiro@choprateachers.com