At UCSB there is a meditation class twice a week that I just started attending this quarter. The woman who leads it does mostly guided visualizations either from a CD or from memory, and besides the annoying fan that occasionally goes off in the room, attending this class has been a relaxing and healing routine for me these past few weeks. When I was at Vajrapani on my meditation retreat, we learned that meditation has many benefits that go outside just relaxation and stress-relief. Focusing the mind for just a few minutes of the day can lead to a greater sense of well-being, less illness, and better sleep 🙂
To meditate you don’t really need anything, just your body and a quiet place where you won’t be distracted. There are a variety of different types of meditation you can do, I personally really like visualization but there is also Zen meditation, Transcendental meditation, Tai Chi, yoga, as well as many others. There are also walking and meditations you can do, where you focus all of your attention on a certain aspect of the body as you move or go about your day. You can even be mindful when you are shampooing your hair in the shower or putting on your shoes.
Anyway, if you choose to do a seated meditation, all you need is a comfortable place to sit and be still. I like to sit on a pillow, but you can sit in a chair too, or lay down (just don’t fall asleep haha). In Zen and Tibetan Buddhism they sit on a small cushion in the lotus position (which is like cross-legged but more difficult) but do whatever is comfortable, you don’t want your legs to fall asleep halfway through!
To start, close your eyes and begin to settle into your posture. Notice if any part of your body is uncomfortable. Your spine should be straight and your shoulders should be back to allow for deep breathing, but the rest of your body should be very relaxed. Start to focus on your breathing as it already is. Then gradually make your breathing slower and deeper, inhaling into your stomach and then letting your belly relax with each exhale. Do this for a few minutes, noticing if your mind wanders, and then bringing it back to focusing on your breathing. The key element to meditation is to notice when your mind gets off track and starts planning, or thinking about something other than being in this present moment, right now. This can actually be pretty difficult, as the mind likes to distract itself with anything it can. But returning to the breath anchors you back to this moment, there is nowhere to be and nothing to do but be here!
If you feel frustrated when you’re meditating, don’t be hard on yourself! It helps to pretend you’re playing a game, and that the goal is to reign back in your mind every time it strays. When doing a breathing meditation, it can also help to set a timer. Just ten minutes every day can make a huge difference in your life, and you can gradually work up to longer and longer durations. Feel free to explore other methods of meditation, as each person is different and what might work for a Tibetan monk might not be your cup of tea. The most important thing is to relax and celebrate the fact that you are doing something good for your mind and for your spirit 🙂
“Because you are alive, everything is possible.” –Thich Nhat Hanh
*All illustrations drawn by Yumi Sakugawa
Check out her website here: http://www.yumisakugawa.com
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