Meditation made easier

Swarmed with the problems of your daily routine? Are you constantly under pressure because you have to meet deadlines at work and come home to household chores and two children that are a handful? Are you one of those people who do not have time for themselves at all?

You do have time...you just don’t realise it. Instead of watching an episode of Nach Baliyeh or Desperate Housewives, dedicate 45 minutes to meditation and you will definitely benefit much more. It’ll make you healthier, more attentive and maybe even smarter. In fact, once you start meditating and experiencing its benefits, you might actually become smart enough to not waste your time on soap operas that do nothing but give you more stress as you sit and worry about who's going to cheat on whom next.

When we think of the term ‘meditation’ our mind automatically imagines Buddha sitting under a tree, cross-legged. But don’t panic. You don’t have to be a yogi to meditate and you don’t need to fit a certain stereotype.

Meditation is meant for everybody. It’s a healthy get-away and the best way to spend some “me time.” Watching a movie and curling up in bed with a book does not exactly qualify as meditation. You have to completely dispel active thought from your mind. Treat your mind like an empty canvas and let it remain that way whilst meditating.

During meditation, it’s important to synchronize your breathing technique. Whether you inhale and exhale through the nose, inhale through your nose and exhale through your mouth, or inhale and exhale through the mouth, it’s important to be consistent. Deep breathing relaxes muscles and the mind as well as slows the heart rate. One of the foremost ways to begin meditation is by using this technique.

It is important to go into complete “do not disturb” mode while meditating. Clear your mind from all thought. Don’t think about how your phone might ring any minute now and it could be your mother-in-law on the other line. Early morning is the best time to meditate as there isn’t too much on your mind considering it’s just the beginning of the day. Also, there is a lower chance of being disturbed and it’s usually quieter at this time. Light scented candles or incense to help you relax.

Create a serene environment in your mind where you’re at peace; Picture sitting close to a waterfall. Even if thoughts enter your mind, don’t dwell upon them too much. Let thoughts flow in because it’s better that they enter now rather than placing them at the back of your mind and completely blocking them out.

Still not convinced? Maybe scientific evidence will convince you. Meditating daily helps to thicken parts of the brain that are supposed to be responsible for decision making, attention span and memory.  An experiment conducted by Sara Lazar, a research scientist at Massachusetts General Hospital, demonstrated that the gray matter of men and women who meditate for about 40 minutes a day is thicker than of those who don’t.

So meditation is not just about short term relaxation. It has long term benefits as well.

Published in The Express Tribune, January 30^th, 2011.