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What Is Meditation Exactly?
The word meditation means something different to anyone you ask depending on their belief and life experiences: “to be mindful” says the yoga teacher; or “to be present” says the Buddha, “to breathe better and be calm” says the busy boss aspiring to someday try it. At a basic level, none of these answers are wrong. Unveiling meditation brings a sense of awareness and calm. For me, I believe meditating means being aware and welcoming a flow of time without judgment.
What do I mean by “flow of time?” Whether I sit, lie, or move in meditation, I practice having an open mind for whatever thoughts or sensations I’m aware of. I want to emphasize that no practice is perfect. When thoughts or sensations distract our mind and body, we simply let them go and continue being in the flow, being present without judgment.
3 Meditation Myths
Many artists believe that to meditate means being in the “creative” flow. The creative flow is about being present with art and welcoming any and all ideas or sensations that come to them. And as no artwork is exactly the same, no meditation practice is exactly the same. We have a different experience each time and we can also dabble in different types of meditation. But first, we need to understand the myths behind the practice.
Myth #1: You have to sit still with eyes closed to meditate: One of the most important lessons I learned while in therapeutic yoga training was that there are always options for comfort and safety. If you would like to meditate on a candle burning or a water color, that is perfectly fine. Meditating can begin the same way, taking in the sensations around you and going deeper as things are noticed and released. The releasing is what clears the mind.
Myth #2: No thinking is allowed when meditating: Speaking of releasing, how can we learn to release thoughts if we come sitting already without thoughts? That means we’re already an expert and are perfecting something that’s not meant to be perfect. The secret is that we’re constantly thinking and processing so we need to simply quiet our mind and release the distractions. If in a creative flow such as painting, this means to move forward with what works and drop whatever may not work for your project as you continue in the flow.
Myth #3: You have to meditate for at least 10 to 20 minutes a day: Alternative Medical Doctor Deepak Chopra says that to meditate for just a few minutes a day can rebalance the brain. When choosing to meditate longer and go deeper, however, we can feel a state of “restful alertness.” This brings us to a more spiritual place.
3 Types of Meditation to Explore
- Movement Meditation: There are many ways we can move and meditate. For instance, we can be in a flow when practicing yoga, dance, or walking. Walking meditation is part of being bodyful, we are aware of our surroundings and must stay present to stay safe. To learn more about walking meditation and bodyfulness, visit “Walking Meditation and the Intersection.”
- Lovingkindness Meditation: This meditation is great for nurturing self-love. Here is an example of how I send lovingkindness towards myself and then toward others:
“May I be filled with lovingkindness. May I be safe from inner and outer dangers. May I be well in body and mind. May I be at ease and content.”
“May (name) be filled with lovingkindness. May (name) be safe from inner and outer dangers. May (name) be well in body and mind. May (name) be at ease and content.”
For more on lovingkindness meditation, visit “A Lovingkindness Meditation: Won’t You Be My Neighbor?”
- Guided Meditation: When we meditate, we’re using the part of our brain that quiets fear. But to move past the fear of failing meditation, sometimes a guide is helpful to pull us in. One guide can be a “body scan” where an instructor verbally lists the parts of the body to relax (i.e. “Right thumb; left thumb; right index finger; left index finger”). Another guide is the use of affirmations so positive thinking can reach the subconscious levels of our mind. A third guide can be linking a sense to something such as eyes to an object or ears to a sound. Here, we teach ourselves to meditate with the use of something tangible. This may be particularly helpful with those who have trouble concentrating or sitting still.
Finding Your Own Flow
Chopra says that it takes 60 days for a habit to be formed. The best way to motivate ourselves to get into a habit of meditating is to practice a flow that we resonate with best. This will enable our mind to clear space. The flow can be a creative, moving, or physically still flow. When we clear space we tend to think, feel, and connect with ourselves and others better. The practice of letting thoughts and ideas come and go helps us to be less emotionally critical and more compassionate.
Community Series – Mental Health Book Club: What Happened to You? by Bruce Perry & Oprah Winfrey
