Stop, sit, and breathe your way to peace

There are countless meditation techniques, some of which have been passed down through ancient traditions. Every technique has value; however, you don’t need any special tools to meditate. All that is required during meditation is to sit still and enter into the quiet space in the mind.

Sit

Sitting for meditation may sound simple, and it is; however, how you sit is often as important as whether you sit.

Posture is a key component of meditation because good posture enables the breath to flow freely. For many who meditate, the breath is seen as the source of prana, or life energy, and it can often get trapped at the base of the spine. Proper breathing allows this energy to flow freely in the body.

When you sit to meditate, be sure to sit so that you can receive the full benefits of the breath:

• Sit in a position that is comfortable for you, such as a cross-legged position, kneeling or seated in a chair with your feet flat on the floor and your back straight.
• Sit with your back straight and your spine free. Avoid leaning back into a chair or slouching down.
• Keep your back free and vertical to allow the breath to flow freely.

Breathe

Once you’ve made the decision to take time out and sit quietly, the next step is to notice your breath. The mind and the breath are inextricably linked. The breath is the pathway to relaxation and this relaxation is the pathway to the mind. By focusing on your breath, you can quiet your mind and enter a state of calm.

It can be overwhelming to think about changing the rhythm or pattern of the breath. Most people beginning a meditation practice will benefit from simply focusing on the breath.

Try this:

Count your exhalations to 10. That’s all you have to do. Simply sit still and breathe and count to 10 exhalations.

Find a Mantra

Some people need to focus on more than the breath in order to quiet the mind. A mantra is a word or phrase repeated over and over to focus the mind. A mantra does not have to be a Sanskrit or holy word; it can be any word or phrase that has meaning for you. Some people simply state, “I am peaceful” or “I am love.”

Commit

Meditation is considered a daily practice. It offers the greatest rewards when it is a consistent habit. Create an inviting ritual for yourself so that you make time for your meditation practice each day. Some people like to create a small altar; others simply need a comfortable cushion. Create a space that feels inviting to you and then find your way there every day.

Remember: Five minutes every day is better than 20 minutes once a week!

Enlist Guidance

If you want to learn more or take your mediation practice deeper, there are many classes and retreats offered throughout the world. A quick search of the Internet will turn up many different styles and you can choose the one that feels right for you.