meditate, verb: think deeply or focus one’s mind for a period of time, in silence or with the aid of chanting, for religious or spiritual purposes or as a method of relaxation*.
The definition of ‘meditate’ can leave you with a bit of a “huh?” sensation. It can leave you wanting more, craving a deeper understanding of
how you might go about grasping the many
benefits of this practice.
Meditation, or the act of allowing the mind to calm and become focused, can be achieved through more than one practice or system of beliefs.
Let’s dig into three different meditation methods and how you might give them a go:
Japa Mala Meditation
From the yogic tradition is the repetition of a ‘mantra’. Directly translating to ‘mind protector’,
a mantra is a word, idea, scripture or sentence that serves the purpose of focusing the mind throughout the course of meditation.
TRY IT:
Use your Mala beads to count 108 repetitions of your mantra OR, set a meditation timer and repeat the word verbally, mentally or through handwriting until your timer is up.
If repeating the mantra mentally, synchronize one repetition with one inhale/exhale cycle.
If writing the mantra, allow your words to become free form, creating shapes with your words as you write, without focusing on the shape itself.
Mindfulness Meditation
Generally an adaptation from the Buddhist tradition of Vipassana meditation with a modern-day spin, this practice is used widely in mindfulness-based stress reduction, addictions counseling and many other therapies. It can be performed anywhere at anytime.
Mindfulness is the focusing of the attention on the present moment, noticing the thoughts, emotions and tendencies of the mind, in that moment, and then moving on to the next moment as each instance of time comes and goes.
TRY IT:
Close your eyes, sit up tall.
Fill your lungs and exhale deeply.
Turn your attention to your thoughts, notice each thought as it comes and goes without ruminating or dwelling.
Return to your daily activities with a deeper sense of how you’re feeling and the tendency of your current thought processes.
Yoga Nidra / Progressive Muscle Relaxation
While
not classified as a discipline of meditation within the yogic tradition, Yoga Nidra is often associated with meditation given its calming, relaxation-focused nature. This is the part of your yoga class that you like best - the guided
relaxation during savasana.
Yoga Nidra translates to yoga sleep and 1 hour of it can equal 4 hours of actual sleep. The process of progressive relaxation leads to withdrawal of the senses and an ability to settle the mind, emotions and thoughts.
DO IT:
Lie on your back in savasana with feet slightly apart and arms at your sides, palms turned upwards.
Beginning with one leg, tense each area of your body, one limb at a time, then relax the muscles you’ve tensed.
Follow this exercise with a mental direction to each body part, telling them each, individually, to relax three times. E.g. My arm relaxes, my arm relaxes, my arm is relaxed.
The beauty of meditation is in the many forms it takes. There are more than just 3 ways to achieve stillness, clarity and calm everyday. Finding a system that works for you and following it devotedly for some time can help you achieve your state of calm faster and more efficiently.
Just like anything else, a regular meditation practice, takes practice. So keep on keeping on with it.
Have you joined the FREE 30-Day Meditation Challenge yet? Sign up now to secure your spot, starting this February. This year we're also giving you the chance to upgrade to the Premium Experience. Learn more here.
Bri Botsford from Toronto, Ontario
Bri Botsford is an Ironman Triathlete and Registered Yoga Teacher turned Naturopathic Medical Student living in downtown Toronto. As a T-dot newcomer, she finds the city to be one big yoga mat – you’ll find her popping up into handstand, backbend or warrior from the Danforth to Etobicoke, and bending or running along the Lakeshore. She’s known to make killer raw chocolate, groovy green juices and has an intense fear of escalators.
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