During this trying time, it seems like we’re constantly being bombarded with news updates and social media posts, although it is helpful to stay up to date with the constantly changing nature of the outbreak, it is also very beneficial to take time to step back and reflect. In this post we hope to break down information about meditation and give a super simple way you can practise meditation in the home.
Of course, during this period your home might be very busy, and it may be difficult to find time to practise meditation. But, even if you sit for a few minutes at the start of your day without distractions, you might find it really beneficial.
Benefits of Meditation:
Although relaxation is not the purpose of meditation, it is often a welcomed side effect. Several short-term benefits have been documented such as:
• Improved blood circulation
• Lower heart rate
• Less perspiration
• Slower respiratory rate
• Less anxiety
• Lower blood cortisol levels
• More feelings of well-being
• Less stress
• Deeper relaxation
Contemporary researchers are now exploring whether a consistent meditation practice yields long-term benefits and noting positive effects on brain and immune function among meditators.
How to Meditate:
Meditation is an approach to training the mind, similar to the way that fitness is an approach to training the body. But many meditation techniques exist — so how do you learn how to meditate?
This meditation exercise is an excellent introduction to meditation techniques:
1. Sit or lie comfortably.
2. Close your eyes.
3. Make no effort to control the breath; simply breathe naturally.
4. Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus back to your breath.
Maintain this meditation practice for two to three minutes to start, and then try it for longer periods.
There are two main types of meditation:
Concentration Meditation.
Concentration meditation involves focusing on a single point. This could entail following the breath, repeating a single word or mantra, staring at a single fixed point or listening to a repetitive piece of music. Since focusing the mind will be pretty challenging, particularly during this difficult time, you might only feel comfortable sitting for a few minutes and then work up to longer durations.
In this form of meditation, you simply refocus your awareness on the chosen object of attention each time you notice your mind wandering. Rather than pursuing random thoughts, you simply let them go. Through this process, your ability to concentrate improves.
Mindfulness Meditation.
Mindfulness meditation encourages the individual to observe wandering thoughts as they drift through the mind. The intention is not to get involved with the thoughts or to judge them, but simply to be aware of each mental note as it arises.
Through mindfulness meditation, you can see how your thoughts and feelings tend to move in particular patterns.
So, there you have it, a super simple outline of what meditation is and how beginners can get started. Meditation does not have to be a spiritual journey, but even if you just treat it as a time to put down screens and sit quietly for a few minutes it might be useful to you. Just remember meditation is not for everyone and that’s okay! We’re all trying to find ways of coping with this difficult time and just do what makes you feel comfortable.
Researched and written by NPUK Communications Assistant, Eleanor Lily Taggart.
