Meditation. Just say the word and immediately, certain images come to mind: a monk, tranquil music, and sense of calm that really isn't as you try to make your mind go blank but ultimately just end up worrying about what you'll have for dinner tonight.
Sound familiar? It did for me too. For a long time I put meditation in the same category as yoga and green juices: things that were supposed to make me feel better but that actually left me irate. Then one day, I read in a magazine (I think it was in an interview with Johnny Depp, but this was a long, long time ago and my memory has failed me) that meditation was simply about switching off the mind, and that that was as important as telling our physical body to rest.
That sounded a lot easier and a lot less intimidating than the other stuff I'd read about meditating, so I tried it one day - and I've been doing it at least once a week ever since. It's transformative, and I genuinely think that if more people did it in a more organic, less organised way, they too would feel the benefits. So, without further ado, please allow me to share my ten easy meditation tips with you.
Go Outside
This might seem a bit of a silly one, but it's the most important. You can't ground yourself to nature if you're not in it. Not only that, but our houses are filled with noise - even if it's just the hum of the refrigerator - and that noise can break our inner peace and send our minds spiralling into interruptive thoughts about our busy daily lives. Whilst it's true that outside may not always be quieter, the sounds have a higher chance of being more organic, and therefore more calming. Sure, it means that meditation isn't a rainy-day activity, but what's important here is the strength of the grounding connection you form, not about how often you do it. Choose quality over quantity.
Choose the Right Sounds
That CD of whale music that's supposed to help but in reality, makes you wonder what on Earth you're actually doing with your life? Great news! You can ditch it. Why? Well, one of the main principles of meditation is grounding yourself in the present moment, so if you're listening to something that isn't actually there, how can you be present?
Get Comfortable
No lotus poses here. Simply sit somewhere where you won't be disturbed, in a position that's so comfortable you won't feel yourself holding it. Want to slouch slightly, lounge or even lie down? The choice is entirely up to you.
Make Sure Your Mobile Phone is on Silent/Off
It seems obvious, but you'd be surprised how many times I've had a lovely meditation session disturbed by an email telling me there's 30% off at Superdrug this week. It's annoying, it's distracting and it has no place invading your quiet time.
Listen
Okay, so you're outside, you've ditched the whales, and you're currently hanging upside down off the garden shed like Spider-Man (hey, whatever works). Now what? Well, this is where we really get into the 'how to' part of meditating. First things first: what can you hear? Birds... the wind in the trees... the traffic... builders... Mrs. Whatshername at Number 32 telling the kids to get a move on... true, not all the sounds you hear might be tranquil, but here's the key: every sound you hear is a product of Gaia, of life. This way of listening really taps into the idea of sonder: the realisation that everyone has a life as complex and developed as yours, even if you're not actively aware of it. That builder with his radio on whilst hammering and banging is thinking about his mum, who's in hospital, whilst on the other side of the radio, the presenter is squashing down her nerves to speak live on air and the sound technician really wants to go home and hopes the traffic isn't bad tonight, because he's watching Stranger Things and if he's late his girlfriend might start without him. Oh, and Mrs. Whatshername at 32? She's yelling because she did get stuck in traffic this morning and has been late for everything all day. How many times have we been there ourselves? Don't you already feel more connected after realising that everyone has a life as complex and varied as you do?
Focus
Like listening, focussing requires an element of looking beyond yourself, so try this simple exercise for starters. Concentrate on something natural but static, like a bush or tree. As you do, imagine its roots going into the ground, the sunlight on its leaves, the process of it photosynthesising. Realise that it is living, albeit breathing and eating in a different way to ourselves. Next, think about the robin in its branches; its tiny heart, pumping just like ours, its shining eyes and its thoughts as it espies a juicy insect down below. Realise that it is a living thing, albeit with different needs and thoughts to ours. For despite our differences, all of us - plants, animals, birds, humans - are living. Life is the heartbeat we all share, and the realisation that we are but part of that web brings great solace. How can you ever be alone when you are surrounded by so many other things that are alive and living, just like you?
Feel Small
If the last two points have left you feeling a bit overwhelmed by the time the true scale of life has caught up with you, good. It's true that this can be daunting, but, on the plus side, any problems you have or things you were fretting about should now have a healthy dose of perspective. Some might even seem insignificant. Either way, approaching our problems realistically and reacting to them appropriately is crucial for peace of mind.
Go With a Question
Meditation is all about clearing the mind, and with clarity often comes inspiration. Once your mind is cleared, think of a problem you've been having - without getting bogged down in the stressful intricacies - and pose it as a question. (A favourite one of mine is: 'should I send that email or not?') You'll be surprised how many sensible solutions and ideas come to you in moments of quiet stillness. Meditation also makes it easier to 'go with your gut'; by switching off all external influences, you'll find it easier to reflect on what really feels right for you, and make a decision you feel 100% confident in.
Don't Rush
Feeling restless? Just can't calm down? That's fine; maybe your purpose today is to move! Mindfulness isn't a prize to 'win'. If you find your mind wandering, shake yourself out, sit with the thoughts that distracted you for a moment, acknowledge you've given them time and then try again. If you find you really can't connect with the calm, give yourself credit for having tried and wait a while before attempting it again. Never force yourself to meditate - when you're in the right frame of mind, you should want to do it, and be open and welcoming of the tranquillity and all the insights it may bring.
Be Thankful
Whenever I finish meditating, I feel an immense sense of thanks; gratitude that I get to live on this beautiful planet with Gaia, who takes care of me and everything I love. It can be a profoundly moving experience, so feel free to sit with it for a while, and over time you might come to find that the gratitude you feel towards the Earth at large develops into gratitude for your own life too.
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