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Meditation offers a great way to dramatically decrease the stress in your life. But what is meditation, really? Is it hard? What’s the process like?

Meditation Myths

Many of us want to incorporate meditation into our lives so we can learn relaxation skills or connect with a deeper spirituality, but we have no idea where to begin. We may feel silly or self-conscious at first. The abundance of meditation information available online, at bookstores, or in yoga classes can be intimidating. Some people have misconceptions about meditation; they may worry it contradicts their religious beliefs or that one has to achieve a certain amount of physical flexibility to begin.

So what’s the good news? Anyone can meditate, and it’s easy to learn! Meditation can be as simple as finding a quiet place and paying attention to your breath for 5 to 15 minutes. Striking a lotus pose, letting your limbs fall asleep, and chanting are all completely optional.

The Relaxation Response

In the 1970s, a study at Harvard confirmed what yogis and meditators have known for centuries–that the breath provides a profound link between mind and body. Herbert Benson, M.D., discovered that people suffering from heart conditions, chronic pain, and other illnesses found great relief through attention to breath and silent repetition of a phrase or mantra. His book, The Relaxation Response, was published in 1975 and outlined a simple and accessible meditation practice. Through his studies, he found disciplined practitioners could reduce the physical effects of stress on their bodies.

Easy as 1-2-3-4

1. Sit quietly in a comfortable position. Try to cultivate an upright posture. Feel free to elevate your sitting bones on a pillow or blanket. If this is too challenging for your spine, you may want to lean against a wall. Your legs could be crossed or out in front of you, however feels most comfortable.

2. Close your eyes. Deeply relax all your muscles, beginning at your feet and progressing up to your face. Keep them relaxed. Briefly scan your body, and observe any places where you are holding tension, such as your brow, jaw, or shoulders. Try to soften your entire body. Imagine your skin simply draping over your bones.

3. Draw attention to your breath. Breathe in and out through the nostrils. Observe the physical sensations of the breath, such as the rise and fall of the top of the chest, the sound of your inhales and exhales, and the subtle movement of the belly.

4. Count silently after each exhale or choose a word or phrase to think about that means something to you, such as “shalom” or “the Lord is my shepherd.”

Enjoy the Calm

When you attempt to meditate, don’t be surprised if it’s much harder than it seems! The minute you sit down and invite stillness, random thoughts jump to your mind and demand your attention. The challenge is to try not to worry about doing things “well” or “right”–when extraneous thoughts arise, gently dismiss them and guide your attention back to your breath and/or your special phrase. Try to begin with 5 minutes of meditation. As you grow more focused, you can build up to 10 or 20 minutes. Be patient, and enjoy the clarity and calm that accompanies your meditation.

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