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About Meditation

What is Meditation?
Benefits of Meditation
Is it Good for Everyone?Types of Meditation
Getting Started
Tips for a Better Practice
Meditation Resources

Meditation is more than just sitting still and being quiet. But on the other hand, it's not a big mystery and pretty much anyone can learn to do it.

Find out more about the benefits of meditation and check out some different types to see if one appeals to you. Starting something new can be challenging, so have a look at some tips for getting started and improving your practice.

Find out more about meditation and managing IBS...

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Video Transcript

What is Meditation?

Meditation has been around for thousands of years. In its early days it was used to help deepen understanding of the mystical forces of life. Now it's most often used to lower stress and gain a better understanding of oneself.

The term meditation is used for a variety of practices that focus on the mind/body connection. These practices are used to develop an awareness of the present moment, calm the mind and enhance overall well-being. Meditation can be used on its own, or as part of mindfulness-based programs and practices like yoga and tai chi.

Benefits of Meditation

A consistent meditation practice can lead to better physical, emotional and mental health, which are all connected anyway!

Spending even a few minutes in meditation can help to restore calm and inner peace and almost everyone can do it. It's completely free, no special equipment needed and you can practice wherever you are.

To top it off, the benefits don't stop at the end of your meditation session. The calm you find during your session can take you more calmly through the rest of your day.

Better stress management is the most powerful benefit of meditation. For more information about stress and its link to IBS go to Stress and IBS

Stress Management

Meditation can help you build skills to manage stress in a number of ways:

Focus on present moment instead of worry over past actions or future events
Clear information overload that can build up in your mind and contribute to stress
Increased self-awareness gives you the power to respond, rather than just react, to situations
Recognizing unhelpful thought patterns and negative self-talk
Time and space to see things that cause you stress in new ways and find positive solutions
Better sleep

Meditation has also been shown to affect other body systems linked with stress:

Lowers activity of sympathetic (fight, flight or freeze) nervous system
Slows resting heart rate and reduces blood pressure
Slower and deeper breathing and muscle relaxation
Better immune system function
Better pain management

Research is also indicating that meditation could even affect the brain:

Changes networks, structures and how it functions
Changes linked to reduction in stress, anxiety and depression
Seems to improve focus, memory and might even help preserve the brain as you age

Is Meditation Good for Everyone?

Meditation can be a helpful tool for just about everybody and because it can take so many different forms, there are a lot of options for finding something that works.

However, meditation may not be the right fit for some people. Studies have shown that meditation can be helpful for people suffering with conditions like anxiety, depression or addiction. But in some instances, it may worsen symptoms.

If you have any of the following conditions, you may find being still and silent too difficult. If this is the case, you may want to try some a little more stimulating, yet still relaxing, like walking or gardening or painting.

Intense anxiety
Ongoing and deep depression
PTSD
Psychotic episodes
Active addictions

Types of Meditation

Meditation is actually an umbrella term for a variety of ways to get to a relaxed state and to be present. Meditation can be done on its own, or in combination with other practices.

Although there is no right or wrong way to mediate, it's important to find one that works for you. The following is a list of some of the ways you could incorporate meditation into your life. You can go solo or find a class or someone to guide you. And don't be afraid to experiment!

Mindfulness Meditation

Mindfulness meditation has two main parts: attention and acceptance.

Your attention is directed to your experience in the present moment. It typically involves directing your awareness to your breath, your thoughts, the physical sensations in your body and the feelings you are experiencing.

But it's very important to notice feelings and sensations without judgment. Instead of responding or reacting to those thoughts or feelings, you aim to note them and let them go.

Imagine your mind is the sky. Thoughts and feelings are like clouds drifting by, some light and fluffy and some dark and stormy. You are merely an observer, watching without wishing the storm clouds away or clinging to sunny skies or labeling them as good or bad.

If you get lost in thought, draw your attention back to your breath and start again.

Guided Meditations

Guided meditation is when another person leads you through each step of meditation. Once you get the hang of things you can also use these techniques on your own, although it can be nice to have a guide helping you along the way.

There are many forms of guided meditations. The following are just a few of the most common.

Concentration Meditation

This practice requires you to repeatedly focus on one thing like your breath or an image or mantra. Whatever you choose will become "charged" with your attention and your mind will become more attuned to it. Future sessions with the same focus will make it easier to keep in mind.

If this concentration focus becomes associated in your mind with calm and relaxation, you may be able to use it outside your meditation session to bring calm in stressful situations.

Breath Focus

This is a great place for beginners to start, because it's a natural function. Just bring your attention to your natural breath without changing it and notice the sensation of the breath as it enters and exits your nostrils or the rise and fall of your chest or belly. If your mind wanders, bring it back to the breath.

Guided Imagery or Visualization

This practice involves forming mental images of places or things that help you relax. The guide might construct these for you or direct you to create your own image of something that brings you joy and peace. This focus can be helpful for calming a racing mind.

Mantra Meditation

In this practice you repeat a calming word, thought or phrase, using sound in much the same way as an image, to give you a focus to calm chaotic thoughts or feelings. Some mantras are religious in nature, others uplifting or resonant. You can use one provided by a guide or make up your own!

Body Scan

A body scan focuses attention on each part of the body in turn, often starting at the bottom with the feet and working your way up. You are meant to become aware of how your body feels - tense, painful relaxed and so on. Most often breathing exercises are included, like imagining you could breathe warmth or relaxation into each body part.

Moving Meditation

Meditation doesn't require that you stay still. There are a number of moving practices that encourage a meditative state through breath work and relaxation. Yoga, Qigong and Tai Chi are among the most popular.

Even mindfully going for a walk or doing something you find relaxing like painting could be considered meditation if it brings you into the present moment and quiets chaotic thoughts.

If you'd like to give yoga a try, go to The Twisted Yoga Studio

Love and Kindness Meditation

Think of others and yourself with feelings of love, kindness and compassion. This can help you to feel more connected to other people and less judgemental, both towards yourself and others.

Start with yourself and the people you love. Then when you feel full of love and kindness, move on to those people in your life that you find challenging!

Gratitude Meditation

This is a simple and effective form of meditation, because all you have to do is think about things or people in your life that you are grateful for. Once you get started, you may be surprised at how many things there actually are.

But gratitude is not just about being thankful for the good things in your life. It's about being thankful for everything in your life, even things that might initially seem bad. This is much harder to do, but mediating on them you may realize they have given you an opportunity to learn and grow.

Getting Started

Starting something new can often feel overwhelming, so here's a simple road map to get you going.

Choose Your Practice

Decide which type of meditation you'd like to try first. Do you want silence or music? Do you want to try mindfulness or concentration meditation? Or another type? Do you want to go solo or get a guide? Do you want to use an app or take a class?

Remember you can always try something different!

Find a Good Time

Consistency is key to a good meditation practice, so if possible choose a time that will work for you most days. It's easier to be consistent if you practice around the same time every day.

Many people like to meditate first thing in the morning to set themselves up for their day. Others prefer to do it before bedtime for a better sleep. But meditation is a highly personal practice, so the important thing is to find what works for you.

Find a Good Place

It's true that you can practice meditation anywhere. You don't need absolute silence or a beautiful locale. In fact, meditation can be very rewarding if you can learn to find calm in chaos.

But if you're just beginning a meditation practice, it's easier if you can find a quiet spot with no distractions. Be sure to put your phone on silent.

Make Yourself Comfortable

This is also key to a good meditation practice, because it's hard to quiet the mind if your body keeps interrupting. The physical postures of yoga were initially designed to prepare the body for meditation and some people like to meditate after a moving practice such as yoga or tai chi.

The traditional seated cross legged meditation position has the advantages of a stable seat, a lengthened spine, relaxed shoulders and an open heart, all of which allow for better breathing. But if you find this position uncomfortable or painful, find a way that works for you. Use props like pillows under your sit bones or thighs. Sit with legs straight, lean against a wall or sit in a chair. Lie down, but don't fall asleep! Do your best to be still and not fidget, but by all means reposition yourself if you need to. Enduring pain is not part of the meditative process.

Set a Timer and an Intention

Especially when you're starting out, it's good to have something external to let you know time is up so you are not constantly opening your eyes to check the time. Set a gentle alarm or use timed music.

You don't need to set an intention for your practice, but reminding yourself why you're meditating, then briefly focusing your mind, will help guide your meditation session.

Close Your Eyes and Breathe

Closing your eyes can help you to limit distractions and focus on your inner world. If you find this makes you anxious, you can meditate with eyes open.

Even if you're not doing a breath focused meditation, a few deep breaths in through the nose and out through the mouth can signal your body to relax.

Cultivate Awareness

Noticing when your mind wanders and bringing your attention back is the essence of meditation, no matter which type of practice you are doing.

It's normal for your mind to wander, even for experienced meditators. If you find yourself making plans or mentally writing your shopping list, gently bring your mind back to the focus of your practice.

Be Patient

Don't get discouraged if at first you feel like your thoughts are racing and you can't quiet your mind. As with any new skill, it can take time to get the hang of things.

With regular practice, you should gradually notice a shift in your ability to stay present and calm. If you feel after time that things aren't getting better, try a different type of meditation.

End Gently

When you are ready to end your practice, take a few deep breaths again and slowly bring your awareness back to your surroundings. If you're setting an alarm on your phone, choose an alarm sound that isn't too annoying!

Open your eyes gently and notice how you feel before getting up.

Reflect on Your Practice

If you can, allow a couple of extra minutes to reflect on your practice. Did you meet your intention? Did you learn anything about yourself? What obstacles did you encounter?

Reflecting on your experience helps to reinforce your practice and provide insights that you can take with you into your daily life. Consider keeping a meditation journal to look back on your progress.

Tips for a Better Practice

The following are just a few simple tips and answers to common questions to help you along as you get started on your own meditation journey.

Tip #1 : Remember that it's your journey

There is no right or wrong way to meditate and it's not some big, mysterious secret. Everything is your choice - how, where, when, how long etc. Success means that you feel calmer, more self-aware and better able to cope with stress. If you're finding it difficult on your own, find a guide.

How Long Should I Meditate?

See tip number one or, in other words, whatever feels right for you and fits in with your life.

The general consensus is that a meditation session is usually between 5 minutes to an hour. If you are just starting out, try 5 minutes at a time and gradually work your way up to longer sessions.

Be Consistent

Consistency is far more important than duration, especially in the beginning. Better to do 5 minutes almost every day than 1 hour a week.

This will help you form the habit of meditation and allow for a little calming space every day. Change takes time, so try to practice even if it feels challenging or inconvenient. Trust the process.

Is the Goal an Empty Mind?

Although you may have heard people say "empty your mind" or "clear your mind", that's almost impossible for a human being and is not the goal of meditation.

The goal is to become an observer of your own mind. To allow thoughts and emotions to arise and pass through your mind like clouds in the sky. To see all your experiences as they are without trying to change, label or cling to them. To create space between yourself and your thoughts and emotions. To understand that your mental narratives are only stories that you tell yourself. They are not YOU.

Balance Your Effort

Meditation is much more than just being still and quiet. It requires a balanced kind of effort to become an observer of your own mind.

It takes some effort in the form of awareness to gently guide your attention back to your focus and the present moment. But if you try to focus too hard or silence your mind, your experience will not unfold naturally and you will move further away from true meditation.

It takes a kind of effortless effort to let go of the need to control and achieve results and simply be with whatever arises moment to moment.

The Importance of an Anchor

A meditation anchor is something you've placed in your own mind that helps you stabilize your attention. This could be your breath, an intention, an image, a sound or the voice of your guide.

Your mind will naturally wander and an anchor is not meant to suppress your thoughts, but rather to give you a steady reference point. Just as an anchor stabilizes a boat in rough waters, the anchor you've chosen will bring your attention back to the present moment

No Judgement

This can apply to your meditation session as a whole. Sometimes you may find you can't sit still, focus your awareness or quiet your mind. That doesn't mean you're a "bad" meditator. It just means that's where you are today. Take note and try again tomorrow.

Non judgemental witnessing is also the foundation of the practice of meditation. You are meant to become an observer of your own mind, allowing thoughts and emotions to pass by without judging them as bad or good. Seeing all your experiences as they are without trying to change, label or cling to them.

Don't Expect Too Much Too Soon

It may be harder than you think to be still with your thoughts and emotions and to learn to be an observer of your own mind. Be kind and patient with yourself.

Meditation is called a practice for a reason. There is no end game or ultimate achievement. Let go of the need to "get better" and don't give up on a certain type of practice if you don't see immediate results.

Are You Feeling Sleepy?

Some people find it difficult to sit still, but it's also common to be at the other end of the spectrum. If you find that meditating makes you sleepy, there's a few things you can try. Don't lie down or meditate right after a meal. You can even try keeping your eyes open.

Meditation Resources

There are lots of meditation apps and online resources. I don't endorse any of the following apps or sites, but thought I'd share some of the ones I've come across during my own journey. Some are free and others are subscription based. Feel free to contact me and let me know if you've found apps and sites that you would recommend.

Apps

Head Space
Insight Timer
Calm
Meditation Oasis (Podcast)
Idanim
Mindful

Sites

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About Meditation

What is Meditation?
Benefits of Meditation
Is it Good for Everyone?Types of Meditation
Getting Started
Tips for a Better Practice
Meditation Resources

What is Meditation?