03 Jul Meditation 101

Meditating does not have to be a complicated process. The fundamentals of meditation and the benefits from meditation are shared in all meditative practice.

I grew up Buddhist and was introduced and practiced both Buddhist and mindfulness meditation very early in my life and was fortunate to also study under the veneral monk and well know author Thích Nhất Hạnh at the Plum Village Mindfulness Practice Center before entering medical school. I have also tried many forms of meditation and I find them all equally beneficial.

The key to meditation is to clear your mind of thoughts, and especially of thoughts that do not serve you. I personally meditate when I wake up in the morning and its a part of my routine to start my day off with peace of mind and on a positive note.

With that said, below are some easy steps to follow if you would like to start your daily meditative practice today.

1) Find Your Ideal Location.
Find a place where you will not be disturbed and where it is quite ideally. It could be as simple as on your mat during your yoga practice, in a corner area at work, in your bedroom, or in the car before entering your home.

2) Be comfortable.
It is very important that you are physically comfortable when practicing meditation. It is best if you sit upright in a comfortable chair as a beginner. Wear loose clothing and avoid tightness or restriction due to clothing.

3) Just Breath.
Start off by taking a minute to relax and establish a condition of ease in your body. Close your eyes and mouth, breathing normally through your nose. If it helps you to relax, take a few deep breaths.

4) Focus.
Now start to focus your attention on your breathing so that you can slowly withdraw from the external and sometimes chaotic nature of life. Your goal is to turn your attention inward, away from the outside world of thought and time, towards stillness. Just do your best to relax and remain as still as possible during your meditation.

5) Become Aware.
Become aware of your breathing with each inhalation and exhalation. Once you are aware of your breathing, slowly begin to breathe into your abdomen. In other words, breath using your diaphragm, not your lungs.

6) Relax.
Allow the lungs to expand outward and downward and the stomach to expand with each inhalation. Then allow the lung to contract and the stomach to push air out with each exhalation. If you do not know how to breathe with your diaphragm or it is uncomfortable, then breathe like you normally do. Just relax as best you can and keep your attention on your breathing.

7) Ease Into It.
Continuously recall your mindfulness, your awareness to the inhale and exhale of your breath. If you find yourself distracted with thoughts, gently bring your attention back to the feeling of your breathing.

8) Become The Stillness.
Now slowly turn your attention inwards and find the stillness in your mind. As you find the silence, be with it. Become the stillness. If you find yourself distracted with thoughts, place your attention on your breathing again and withdraw from your thoughts. Then slowly turn back towards the silence.

9) Practice Makes Perfect.
Try practicing this simple meditation once a day for about 15 to 20 minutes. It is also especially helpful to meditate when you are feeling unease, anxious, or unable to clear a negative thought from your conscious state.

Meditation can be very profound and meaningful for some, or used as a tool to ease anxiety and stress for others. Combined with Full Spectrum Hemp Extract, it’s a natural way to start or end your day on a peaceful and positive note.

Namaste, Dr. Laura