Meditation

Meditation is simple, though not easy, and aims to produce a quiet mind. This is not an empty mind, but one in which thoughts and distractions are observed calmly, and are not pursued.

Meditation for health: At its simplest level, meditation can be seen as a means of recovering the ability to disengage from the world and relax completely. This is an ability which most of us have but seem to lose as we grow older, and become driven by our worries and preoccupations. It then becomes more difficult to switch off - the mind is restless, muscles are tense, breathing is shallow and the heart rate is increased.

Meditation can help us to rediscover the relaxation response, which is the state associated with recovery and repair - a condition like deep sleep in which the body-mind is restored and revitalised.

Meditation for insight: Quietening the mind deepens awareness of a calm enduring aspect of the self; and this awareness can carry over into day-to-day life, helping during times of turbulence and distress.

Meditation techniques: There are many different techniques and it can be useful trying different ones to discover which is the easiest to work with. Despite this variety, different techniques do share common features - they prescribe a focus for mental activity, and a particular attitude of mind.

THE FOCUS: The busy mind is given something to attend to in order to steady it. This may be an object such as a candle; or a sound; or a repeated phrase or word. Commonly, breathing is used as a focus, and this can be the rise and fall of the belly, or the movement of the air in the nostrils, or just in front of them, where the upper lip joins the skin between the nostrils.

ATTITUDE OF MIND: In meditation, the attitude is one of calm watchfulness, a willingness to observe whatever happens without being caught up by it. When distracting thoughts and images crowd in, as they will, the meditator observes their presence, lets them drift past, and returns attention to the focus. This is done without fuss, in the knowledge that repeatedly recognising that the mind has become distracted and then returning to the focus is the process that develops the ability to meditate.

Creating the conditions for meditation: The most important pre-condition is establishing a space and time where you will not be disturbed. Many people find that twenty to thirty minutes is a minimum period, although brief moments of intense withdrawal during the day also have a part to play.

POSTURE: Sit or kneel comfortably with your back straight, head tilted forward to straighten the neck, and try to remain motionless during the meditation.

BEGIN: By affirming your intention to meditate, let go of all distractions and preoccupations.

END SLOWLY: Open your eyes and stretch before standing up. Make sure that you are fully returned to normal wakefulness before re-engaging with the world.