Where to start with meditation?
Written by Jet de Kreij
Starting with meditation can seem daunting, but it can be a straightforward process. If you're considering how to start meditating, it's likely because you've heard about its numerous benefits. Meditation is often suggested for a variety of reasons, such as reducing stress and anxiety, alleviating depression, promoting sleep, and increasing presence. While some claims about the benefits of meditation may be exaggerated, many individuals find it to be a valuable practice. With everything going on in the world, it’s a solid time to explore meditation and whether it might be useful for you too.
ShAMATHA MEDITATION
There are many styles of meditation. In the upcoming Buddha-Dharma & meditation course, the practice of Shamatha will be introduced, a Sanskrit word that means peaceful abiding.
Shamatha meditation is a gentle yet powerful way to train the mind and achieve inner peace. This practice allows individuals to develop inner strength and break free from restlessness, ultimately leading to clarity and understanding. This style of meditation has been traditionally used in Buddhist meditation and involves various techniques. One of the most common techniques is focusing on the breath, which is accessible to everyone.
By practicing Shamatha meditation regularly, the mind gradually becomes calmer, and individuals gain more clarity. This increased awareness allows for a better understanding of the habits that hold us back from achieving happiness and freedom. Practitioners become more compassionate towards themselves and those around them. Meditation is a practical tool that enables individuals to maximise their potential in daily life.
TRY IT AT HOME
Would you like to try it yourself? Here are some steps you can follow:
1. Choose a comfortable and quiet space where you won't be disturbed. You may want to sit on a cushion or chair, or even lie down if you prefer.
2. Decide on the style of meditation you want to practice. Shamatha meditation is a great place to start as it involves focusing on the breath and bringing the mind into a state of calmness.
3. Begin by taking a few deep breaths, focusing on the sensation of the air moving in and out of your body.
4. Start counting your breaths, silently saying "one" as you inhale, "two" as you exhale, and so on up to ten. If you lose count or get distracted, simply return to one.
5. Continue this for a few minutes or longer if you feel comfortable. Try to let go of any thoughts that arise, and just focus on your breath.
6. When you're ready to finish, take a few deep breaths and gradually bring your awareness back to your surroundings.
Remember that meditation is a practice, and it can take time to develop the ability to concentrate and stay focused. Don't worry if you find your mind wandering - it's a normal part of the process. Be patient with yourself and try to make meditation a regular part of your routine, even if it's just for a few minutes a day. With time and practice, you'll start to notice the benefits of meditation, such as increased calmness, clarity, and overall well-being.
Buddha-dharma & Meditation Course with Dana Marshall: Learn how to integrate meditation into your everyday life in this 5-week course. You will be introduced to the practice of Shamatha, a Sanskrit word that means peaceful abiding. The atmosphere will be infused with the view of basic goodness. When you complete this course, you will feel confident that you know the view and technique of meditation practice | Five Tuesday evenings | 25 April & 2, 9, 16, 23 May.
Trial meditation class with Dana is on 18 April. You can book this class with your membership or class pass here.