Meditation made simple
FAQ - Can you teach me how to meditate? My mind is so busy, I can’t do it!
Since studying yoga this year and chatting to more people about meditation I realised that those in my circle that meditate frequently either started the practice, or kept up the practice with “mantra meditation”. This was my experience too, and got me thinking that this could be the way to make meditation more accessible for my massage clients and yoga students. So here we are :)
What is mantra meditation?
In this style, the meditator (that’s you) uses a “mantra” as an anchor, to enter a deeper state of meditation. An anchor is a point of focus for your meditation — you’ve probably used the breath as an anchor before, tuning into your breath to help settle your mind and body. Anyway, a mantra can be a word, sound or phrase (or affirmation) that you repeat silently in your mind, over and over, and in turn it can help quieten your thinking mind, or create a little space between thoughts. In Sanskrit “man” means mind and “tra” means tool, or instrument — meaning mantra is “a tool for your mind”.
A few years back I studied Vedic Mediation and was given my own personal “mantra” which I still use to date. I found that having this single mantra to turn to daily, made my meditation practice simpler — I didn’t have to think about what style of meditation to do, or what mantra to use, which meant there were less barriers to sitting down and actually meditating. And I think simplicity is key when starting something new. Agree?
In my public and private yoga classes I often share a mantra that can be synced up with my students breath. Therefore creating two anchors (breath and mantra), which those new to meditation or yoga can find quite helpful. I’ve heard from my students that they’ve gone away and used the mantra in their home life when feeling anxious, stressed or similar. This makes me soooooo happy! It works!
Mantra’s you could implement
I’ve been collating and trying out mantras to share. I think it’s important that the words included are pure and peaceful, so keep this in mind if you decide to create your own mantra. As meditation teacher Deepak Chopra says “Language creates reality, words have power. Speak always to create joy.”
With the list below you might like to sync your mantra with the breath. For example, inhaling and saying “I am”, exhaling and saying “calm”. OR inhaling and saying “love”, exhaling and saying “love”.
There is also the option to leave out the breath and just repeat your mantra. You choose what you prefer. I’ll share more on this approach later.
Here’s the list of mantras I’ve collated:
I am calm
I am here
I am love(d)
I am enough
I am safe
All is well
Be here now
Peace
Love
One
Presence
So hum
Lokah
Shoonya
Om
If you have a connection to yoga/sanskrit you may chose to use a Sanskrit word or phrase. If not, perhaps ignore the last 4 on the list.
Have a play with some of the above and see what feels right for you — just repeat them in your mind and see if it feels aligned/ok in your body/heart. Pick just one and let’s start using that for your daily meditation. You can always change it a later date if it’s no longer anchoring you. Also if none on the list are appealing to you, make up your own :)
How should I say my mantra?
I think it should be repeated effortlessly, and said softly and quietly in your mind. I find that if it’s subtle, it draws you into deeper relaxation.
As said above, you can pair it with or without the breath. If it’s not paired with the breath, your breath is just happening in the background — you’re not aware of it or focusing on it, but you’re breathing through your nose slowly and gently. Your focus is on your mantra, only.
Syncing with the breath might be easier for some busier minds. eg. Inhaling and saying in your mind “all is” and exhaling and saying “well”.
How do I set up for meditation?
As Tim Ferriss writes in his 2016 book Tools of Titans that “more than 80% of the world-class performers I’ve interviewed have some form of daily meditation or mindfulness habit”.
Create a set-up that works for you, so that it can become a daily and more effortless habit. Sitting up in bed with my back supported; or sitting in a chair with my back supported works for me! I don’t rest my head on anything, because this stops me from falling asleep hehe. From an energetic point of view, I think it’s nice to have the body symmetrical i.e. legs parallel and both feet planted on the ground when in a chair. But literally — what ever works for you!
Other tips
close down your eyes or create a soft gaze to practice your meditation
rest your hands or arms anywhere comfortable eg. in your lap
pick a time of day that you’re going to meditate. OR an activity that you’re going to complete before meditating to help with commitment. eg. after you brush your teeth in the AM/PM, before your afternoon cup of tea or at 2pm sharp. Setting this up can help you create the habit, just as brushing your teeth morning and night created this habit for you.
take long slow breaths through your nose while meditating. This improves focus and helps activate the parasympathetic nervous system.
consider setting an intention or purpose/reason for meditating. Eg. Showing up for family with more presence/calmness/awareness: Lowering anxiety levels and worries; Feeling more peaceful. This might help you stick to your practice. And of course it’ll probably evolve over time, so let it.
How long should I meditate for
Meditation Teacher Ann Swanson says “Your brain accounts for just 2% of your body weight, but remarkably it take 20% of your energy to function. When your mind is overactive or overstimulated, meditation can provide a brain break.”
info to come
How do I stop my thoughts?
Meditation is not about stopping thoughts. It is normal to get caught up in a mental conversation about the past or future, so don’t be hard on yourself about this. Being kind to yourself is crucial in life, especially when learning a new skill such as mediation.
Our mind was designed to think, so we’re not asking it to stop doing that. We’re practicing meditation to create more space between thoughts. We then become more aware of our thoughts or ways of thinking, deepening our self awareness. We’re learning to observe thoughts as they arise, and watch them pass. We begin to notice when the mind wanders and bring it back to the mantra/anchor(s), with compassion.
Meditation teaches us to be being fully present with ourselves and therefore the world around us. More info to go here
As meditation teacher Joe Dispenza says “As tedious as it may be in the beginning, the more you catch yourself becoming unconscious, the more conscious you become in your life. And all of a sudden you begin to pay attention to things that you weren’t paying attention to before”.
How do I know if I’m doing it right?
As my Yin Yoga Teacher Hugh Lee says “In meditation you are exercising your awareness muscle”.
info to go here
The benefits of meditating (skip if you already know!)
As one of my meditation teachers says, “Only something good is happening when you sit in meditation. Even if it’s un-gratifying, stress release is happening” — Ashley Brown.
Just in case you want to get your loved ones on board too, I’ve listed some of the science backed benefits that you can convince them with hehe —
Promotes neuroplasticity in the brain. Enhancing memory, focus and cognition.
Reduces adrenaline and cortisol (the stress hormones that can lead to higher inflammation in the body, long term stress and fatigue)
Increases GABA (the hormone that counteracts stress and anxiety), endorphins (those feel good chemicals that enhance our sense of wellbeing), serotonin (the hormone associated with happiness and positive mood) and oxytocin (the hormone that helps us feel connected with others)
Regulates dopamine (the hormone associated with addiction, depression and anxiety.
Brain waves go from beta state (thinking mind state) to alpha (relaxation state) to theta (meditative/visual state) to delta state (deep dreamless, healing state).
Let’s recap
Setting up your practice
Pick a mantra from the list, or create your own. Use this everyday until it doesn’t feel right for your body/heart and choose another one.
Set an intention/reason for meditating daily.
Choose what time of day you’re going to meditate.
Find a set up that works for you eg. sitting in a chair
Choose the length of time you’re going to meditate for
During practice
Set a stopwatch so you can gently open your eyes and check the length of time you’ve been meditating for
Sit for the whole duration you have committed to (eg. 10 mins a day). Even if your mind is overly busy that day
Be kind to yourself, even on days when your meditation is un-gratifying
Written by Tarren Hehir, Yoga Teacher and Massage Therapist
