A Meditation Primer

Meditation is a tool which I strongly believe should be taught in schools. I wish someone had taught me years ago. Recent scientific research has shown a plethora of positive effects. It is not only a way of improving symptoms of depression and anxiety, but also a way of cultivating friendliness towards ourselves and awareness. Actually there are too many positives to mention. If you have never meditated, below are some instructions in the method that I prefer.

  1. Turn off all distractions. Set a timer for 5 minutes.
  2. Sit upright, with good posture, on a cushion on the floor with crossed legs (or in a chair if that’s more comfortable). Place your hands Palm down on your thighs.
  3. Rest your gaze on the floor about 4 to 6 feet in front of you.
  4. Close your eyes halfway.
  5. Bring your attention to your breath. Don’t try to change it in any way. Just focus on observing it.
  6. After some time has passed, you will notice that your mind has drifted away from your breath. That’s normal. Don’t stress. Gently place your focus back on your breath.
  7. You will notice again that your mind has wandered. Keep bringing your focus back to the breath. Don’t scold yourself for losing focus. This is how our minds work. Meditation is nothing but the repeated refocusing on the breath.

It’s that simple!

I recommend meditating daily. Five minutes is all you need to start. Gradually try to increase the time, but the most important thing is to do it regularly.