The benefits of meditation are well documented. And yet, so few people practice meditation. Why? I hope to dispel some of the myths about meditation and suggest some strategies for embedding this tool into your daily life.
When I mention meditation to a client, they invariably say “I can’t meditate. I can’t turn my brain off.”
Turn your brain off? Dear goodness why would you want to do that? You’d be dead!
Clearly, they mean their thoughts distract them during meditation. And guess what? That’s the point! Because thoughts distract, we use the mind to develop a relationship to those thoughts. To notice, name, and release. Over and over again. I once heard a meditation teacher say that thoughts are to meditation like barbells are to weight training. Each thought that “distracts” you is another rep strengthening your capacity to notice, name, and release. Returning to your breath after each disruption of thought.
The myth around meditation not working if you have distractions has been debunked. You also don’t need to be religious to practice, you don’t need certain clothing, and you do not have to go someplace and pay to meditate. Start now. Free.
But how do I start?
Start slow and work your way up. Perhaps you sit for just five minutes, then add in a few minutes each time you practice. Suggestions vary, but most researchers agree an effective dosage of around twenty to thirty minutes a day. Next, do you sit silently or choose a guided meditation? While listening to a guided meditation makes sitting easier, it isn’t the type used in research studies. Instead, the benefits of meditation have been found with silent meditation.
I know, that isn’t what you wanted to hear. It’s harder to do. I know. As such, start slowly. Yet know, that distraction doesn’t mean stop. It means stick with it! I like to use an app called “Insight Timer.” It’s free and they offer a timer that you can add sounds to: birds, water, monks chanting, etc. The sounds don’t guide you, so they are okay. You can also find guided meditations on this app for when you need a tool to relax you, help you focus, release stress. Those work great for those purposes! But separate the use of those tracks for when you need targeted support. Not for your daily meditation practice.
When you become more practiced, try Daniel Siegel’s meditation practice called The Wheel of Awareness. Although it is guided, I like it because it teaches you about how to use your attention to create choice and change. It travels from the matt to everyday life. I will show you how to use this meditation as a mindfulness practice as well!
For more information about meditation and it’s benefits, peruse this post by the Mayo Clinic on the benefits of meditation.