The Magic of Meditation
When you hear the word meditation, what do you imagine? Some might picture monks sitting in nature alone. Others might visualize a class filled with people cross-legged on the floor with their hands on their laps. While these are common perceptions of those who practice meditation and the practice itself, meditation can also be a simple habit that anyone can participate in and even in its simplest form, can change your life.
Meditation is an ancient practice that originated in India. It has been incorporated into many religions since, and it is revered in the spiritual world. While meditation is thought to bring a heightened level of spiritual awareness, it has many other benefits that may be more applicable to your everyday life.
Meditation is known to decrease stress and anxiety. It also helps with depression, as it increases serotonin, and it improves attention and concentration. Aside from the mental health benefits, the practice also increases your ability to stay in the present moment. This is one of the most important things we can do as college students. Always stressed about the next assignment or future career, living in the present allows us to appreciate what we have right now, which we’ll wish we did more of once we graduate.
It’s hard to start a new habit, especially a habit that requires time, effort and patience, which is why it’s important to start slow. If you have tried before and given up or haven’t even considered implementing meditation into your daily routine, this guide is for you. While there is advice in books and on Google, these steps take a more realistic and relaxed approach to the practice.
1. Determine where you want to meditate.
While most people would say you need to find a quiet room with no distractions, this is sometimes impossible. You can meditate wherever you are; it doesn’t have to be in a silent place. Some people walk and meditate, and others sit outside in nature. You don’t need to feel like you have to do it in your room with the lights off. There are options, and you’re not limited to a confined space.
2. Get comfortable.
Wherever you are, make sure you’re in a position in which you’re not going to be thinking about how uncomfortable you are. It’s totally fine if you don’t want to sit cross-legged on the ground. You can sit in a chair. You can even lie down. Whatever makes your body feel good is what works for you.
3. Start with a short period of time.
When we say short, we mean set the timer for three minutes. You don’t realize how hard it is to sit in silence just focusing on your breath until you actually do it. You might get discouraged if you try to do it for 10 minutes and can’t make it all the way through. By starting with short increments, you are building the habit and over time, it will come naturally to you. This is when you can increase the time.
4. Focus on your breath. Listen to your thoughts.
Take deep breaths in and out. As you inhale, feel your breath enter. As you exhale, feel it leave. Focus solely on this. As you breathe, you will notice persisting thoughts. However, as you focus on your breath, you realize you’re just an observer of these thoughts. It gives you perspective, and it allows you to process events, issues and relationships. It’s a quiet time in which you can learn more about yourself, and more specifically, your thoughts. It’s easy to avoid your problems and anxieties when you’re scrolling through your phone. It’s difficult to avoid them when they’re the only thing that’s going on in your head.
5. Stick with it.
It will be difficult, especially at first. You will find your mind drifting, and you will realize as the timer sounds that you’ve been thinking about your to-do list for the last five minutes instead of your breath, but that’s okay. Don’t be hard on yourself and think you can’t do it. It takes time, like any habit. As you practice, it will come more naturally, and you’ll be so grateful that you gave this life-changing practice a chance as the benefits shine through.