Meditation 101: Some Practical Exercises

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Breath Awareness: An Exercise in Meditation

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As I mentioned in a recent article, I'm a big believer in the power of meditation, because when people meditate regularly, they are often more peaceful, focused, and productive. Not only do I have a personal practice to help me be as present as possible for my clients, but I also encourage clients to find a form that works well for them.

Today, I'd like to talk about what meditation looks like in action. In meditation, we typically focus our attention on something to help us quiet our mind. That "something" could be a sound, object, or visualization. Or it could be your breath or the movement of your body.

The fact is that meditation can take many forms, including the following:

•  Moving meditations such as yoga, dance, or walking
•  Auditory meditations involving music or guided imagery
•  Visual meditations, which may involve the creation of mandalas or other works of art
•  Traditional forms that may involve sitting still with your eyes closed and following your breath or observing your thoughts, without judgment, as they pass through your mind
• Deep breathing exercises that you can practice with your eyes open or closed

Now that you have some idea of what meditation looks like, you may be wondering how long you should meditate. The good news is that there are no absolutes, when it comes to meditation. So make it easy on yourself, especially in the beginning. If you only have 5 minutes a day to dedicate to your practice, that's fine, and if you have more time to spare, that's great, too.

At the Atma Center (http://www.atmacenter.com}, where I attend yoga classes, one of my instructors often reminds us that meditation can be integrated into our daily lives, if we simply look for the opportunities to do so. She's a big believer in using our breath to our advantage, since it's portable, and can help us feel more peaceful regardless of where we're at or what we're doing. In a recent class, our instructor taught us how to harness the power of our breath to help us relax when we're standing in line, which some people find particularly stressful.

 The next time you're waiting in line, feel free to try this breathing exercise:

Take a deep breath in through your nostrils and imagine your breath traveling from your feet into your legs, up into your torso and neck, and up through your head. Hold your breath for a couple seconds, and exhale slowly, feeling your breath flow down through your neck, torso, legs, and down through the bottoms of your feet. Keep breathing in this way, up and down your body, for as long as you'd like. Be aware of how your body and mind feel during the practice and afterward.

If you're interested in trying another form of meditation, please check out the attached exercise, which appears in the resources section (attached to this article). And when you do, remember that meditation is a process that takes time. So don't be too hard on yourself, if your mind strays. After all, meditation isn't about striving to be perfect. It's about learning to let go and relax into each moment.

Note: If you're interested in learning how to meditate or would like to bring yoga and meditation classes into your workplace as part of your wellness program, here are a couple resources to consider:

• The Atma Center - This internationally recognized yoga center, which offers a wide-range of classes at its eastside location, also provides businesses with customized, onsite yoga and meditation programs for employees through its Yog@Work program. Classes teach employees stress-busting tools that they can carry into their daily life through yoga, meditation, and various breathing practices. For more information, visit www.atmacenter.com.
  
•  Mindful Moments - Founded by psychologist Nancy Rubel, PhD, LLC, Mindful Moments offers classes on mindfulness meditation and the development of a more mindful approach to living. Her menu of services includes onsite classes and workshops for businesses, as well as classes and one-on-one meditation sessions and psychotherapy from a mindfulness perspective for individuals in her Beachwood office. For more information, visit www.mindfulmomentsonline.com.

Ellen H. Brown

Copyright 2008 Ellen H. Brown

Ellen H. Brown is the owner of Wellness Journeys and a professional wellness coach. To learn more about her business, visit http://www.wellnessjourneys.com