An intro to meditation
We do a brief meditation at the beginning of our classes so here’s a bit more information for anyone that is looking to continue that practice at home. By meditating regularly, even starting with a few minutes a day, you’ll notice its calming influence on you.
What Is Meditation?
There’s a common myth that meditation is about ‘stopping thinking’, but that’s impossible to do! Meditation is really just the practice of focusing the mind, usually whilst sitting still with the eyes closed. This helps to calm the mind, and slow it down - but thoughts appear even to the most experienced meditator. By practising you’ll develop the skill of not focussing on the thoughts, and feeling much calmer for it. And that’s it.
In our busy, stressful lives we need meditation more than ever. It’s not for any particular person, or religion - it’s something for everyone, including you. There are many techniques, so you might need to try a few to explore what works for you.
Set up a place for Meditation
Meditation becomes easier with consistent practice. It’s a good idea to decide on a regular spot where you can do your meditation at home. Here are a few of the things to think about before you get started:
Daily practice – Even a few minutes a day builds long-term benefits, but do what you can at a time of day that is best for you.
Comfortable sitting position – such as sitting on a cushion or bolster, or sat up in bed or a chair. Try to sit with a straight/tall spine so that you can remain fairly still - reducing fidgeting and restlessness.
Eyes closed - this makes it easier to remove any distractions of sight, which can trigger the mind into distracting thoughts. If you’re not comfortable with eyes closed then either fix your gaze onto a spot on the ground with soft focus so that you’re not truly looking. Or try candle gazing (see below)
Same spot if possible – Creating a dedicated meditation space helps build habit and association. This could be as simple as a having spot where you’ll take a cushion to sit for mediation.
Empty stomach – Avoid meditating right after a meal or drinking things like caffeine or alcohol - where the heart is beating faster to process what you’ve consumed. First thing in the morning is a great time to meditate when you can.
Quiet space – Indoors or outdoors, choose a spot with minimal distractions. The sound of nature, such as the sound of a gentle stream, or birdsong usually enhances the experience. Some people like to have calming music.
Warmth – A warm body relaxes more easily than a cold one, so either find a warm room or use a blanket or shawl to snuggle into.
Phone off, and consider setting a timer – this can help you stop thinking about how much time has passed. Even a two minute meditation at first can feel like a long time but as you become more experienced you won’t notice the time much.
Different Meditation Techniques
Not all meditation techniques are right for everyone, so finding the right one is key. Here are some of the most common approaches:
Breath Awareness – Simply observing the breath as it moves in and out.
Guided Meditation – Listening to a (recorded or live) guide talking you through a meditation practice. These are freely available on YouTube or through apps like ‘Fitmind’, ‘Calm’ or ‘Headspace’.
Mantra Meditation – Repeating a word or phrase (mantra) in your head, to focus the mind. You can pick your own word, or silently chant Ohm.
Candle Gazing (Trataka) – watching a candle flame to enhance concentration.
Third Eye Meditation – Focusing on the space between the eyebrows and tuning in to any sensations, colours or images that rest in that space.
If one method doesn’t work for you, don’t give up. It’s hard! Experiment with another method until you find what resonates with you.
The key in all techniques is to notice when your mind wanders, and to guide your focus back to your technique, your breath or your mantra. Even the most experienced meditators’ minds wander, but with practice you should be able to hold your focus a bit longer - and you will become more practised at noticing a distraction and letting it go, returning to your inwards.
In our class we’ve practised using the four Rs, from the Buddhist tradition, which is a practice of addressing distractions:
Recognize – Noticing when the mind has wandered
Release – Letting go of the distraction
Relax – Enjoying the space made by releasing the distraction
Return – Bringing attention back to the meditation object
I like the simplicity of this, which you could combine with a mantra or breath focus.
Some Benefits of Meditation
Regular meditation practice can help bring:
Mind-body connection – Increasing awareness of how thoughts and emotions affect the body.
Reduced stress – Calming the nervous system and helping to manage anxiety.
Detachment – Helping to cultivate a mindset that is less caught up with thoughts and emotions.
Meditation has been great for me. But my experience will feel different than yours will, so when you try it don’t set any expectations about what should happen, whether you’re doing it right, how it might be for anyone else. Just enjoy sitting, being focussed and not having anything else to do in that moment. Making time to practice is the only starting block you need, and the skill will develop at your own pace.
As you become more experienced, you might try to meditate for 15-25 minutes each time - twice a day - but it’s enough to start with a regular practice of whatever duration you can make time for. You could start with five minutes, and build up from there. And don’t worry if it is hard, or you have to skip a day, or whatever - it is challenging to make time to practice and juggle other competing demands of everyday life.
Read on for some of the techniques that you can try, to find what works for you.
Five Hindrances in Meditation
There are five common obstacles that can interfere with meditation practice:
Distraction – if your mind is busy and distracted by thoughts of what you need, or want such as food or entertainment, it can be hard to settle the mind.
Bad mood – Feelings of anger, frustration, or negativity can make it difficult to focus.
Tiredness – Drowsiness, lack of energy, or mental fog can make meditation feel impossible.
Restlessness/Worry – if your mind jumps from thought to thought meditation will be challenging
Doubt – Questioning whether meditation is working or if you're "doing it right" can prevent progress.
Recognising these hindrances is the first step to working through them. With patience and practice, they can become less obstructive over time.
Meditation and Yoga: The True Connection
Meditation is the heart of yoga—it is, in fact, the root of yoga from which the practice we know today has evolved over time. It is said that the ancient Rishis (sages) would meditate for hours, sometimes up to eight hours a day, in deep contemplation. To prevent their bodies from becoming weak and their muscles from wasting away, they began incorporating movement into their practice. This led to the development of asana (postures) as a way to prepare the body for long meditation sessions. But it is thought that the asanas practiced by the Rishis were quite different from the ones we see today, but that’s a longer story which I’ll save for another blog!
In the end, think about your meditation as a regular practice without any aim or result in mind. No matter where you start, every moment spent in meditation is a step toward greater clarity, calm, and connection.
If you give it a go, let me know how you find it and feel free to get in touch with any questions.
Ellen