My Introduction to Meditation
I am no meditation expert, but have learned some basics I want to share, as I have loved the change in my being. As we journey to become our most authentic and best selves, the quieting of the mind allows us to become more in tune with our hearts, so we can hear our intuition, our purpose’s voice.
If you’re new to meditation this is meant to kick off your exploration. If you’re not new, you may get some new ideas to experiment with.
I always stress, the goal is not to sit there without thought. The goal is to come back to the present moment, back to your focus, whether it’s the sensation of your breath or a mantra you are repeating. This return to presence is the muscle you’re developing.
It also helps you develop self-compassion. You get to practice forgiving yourself for getting distracted. You quickly move back to your focus, instead of beating yourself up for having a thought, and “not meditating well.”
Start Today
If you’ve done it before, pick it back up. If you never have, here are the basics:
- Sit with your back strait on a chair or on a comfortable cushion
- Close your eyes
- Breathe slowly, fully and deliberately filling your lungs, belly extending out
- Focus your mind on your breathing, by noticing your belly, inhalation sensation, like on your nostrils as the air comes in and out.
- This is the practice of “being present” with yourself
- When thoughts come in like your to do list or last night’s fight, focus back on breathing, continue this re-focus – this is the practice, coming back
- Have patience and a sense of humor with the interruptions, don’t beat yourself up, or think you’re doing it wrong
Types of Meditation (that I know of)
There are numerous types of meditation, and libraries full of information about them. I have practiced mindfulness meditation, heartfulness meditation and mantra meditation (of which transcendental meditation (TM) is a sub-category).
Guided meditations, are usually a subset of mindfulness meditation, allow you to listen to someone guide you through a session, and it’s a great way to start. It teaches you how to focus to get out of your mind and into your body. They also can be great if you want to meditate towards a specific intention, like healing, releasing blocked energy, or raising your vibration.
Binaural & Isochronoic Audio
I used to like to listen to specially designed audio tracks that have special characteristics to them which induce a meditative state. I intend to do dive deeper into the science in another post, but essentially binaural and isochronic audio, sends different frequencies to either side of your head via stereo headphones, and your brain works to harmonize them. Through this work your brain is doing, you alter the frequency your brain is operating and this helps induce a meditative state.
Binaural beats are a brainwave entrainment technology designed to put your brain into the same activity state as when you are meditating using traditional methods. Traditional meditation can be very difficult because it’s difficult to hold the mind’s focus, so many people miss out on its benefits.
Isochronic tones are regular beats of a single tone that are used alongside monaural beats and binaural beats in the process called brainwave entrainment. At its simplest level, an isochronic tone is a tone that is being turned on and off rapidly. They create sharp, distinctive pulses of sound.
Here’s a link to some of my favorite meditation audio. Some have likened it to using training wheels. I like to think of it as meditation supplementation.
Guided Meditation
Guided meditation is great for beginners. This is where a person or an audio track guides you through meditation, and this can have often have a specific intention or purpose. Tim Ferris has a great podcast with Tara Brach (link to her guided meditations) in which they explore meditation in detail. It’s a good listen. She’s got great free audio on her site to get started.
Mantra Meditation
TM is a type of mantra meditation, where essentially you repeat a phrase over and over again. This can help induce a meditative state, and can help keep pesky thoughts about the future or the past away. Russel Simmons wrote a book about meditating and suggests the mantra “rum.” which is an ancient mantra, no to be confused with the alcohol. I like the peace mantra, Om Shanti and use that myself. TM gives you a secret mantra you’re not supposed to share. I read somewhere it might just one given based on your birth year.
Mediation Apps
I hear great things about the Headspace App, which has a daily program to get you started if you’re intimidated and want the guided program. Calm is another popular one. Lastly Sam Harris just launched Waking Up, which includes lessons along side guided meditations. I interviewed MNDFL founder and meditation expert Lodro Rinzler and his platform also provides meditation instruction.
My Practice
My practice is currently mindfulness meditation, for about 15 minutes in the morning.
I meditate in the morning right after I get up. I go to my roof if its nice out or on the couch with a couple cushions below me. I start with some Wim Hoff style deep breathing techniques to flood my body with oxygen for 30 or so breaths.
Then I focus on gratitude for a minute or so, based on Tony Robbins Hour of Power. I start with gratitude for being alive, my body and health, then radiate out to those closest to me, then on to others further outside my circles.
In the past I have either done mindfulness meditation or mantra meditation with audio.
I also have been using this Abraham Hicks Really Good Morning Meditation and really enjoy it.
This sets my day up for zen and success. I am much more irritable on days when I don’t meditate.
Good luck in starting your practice!