Meditation: unravelling the myths

The word meditation can be loaded with preconceptions, perhaps conjuring up visions of monks sitting in lotus position. The reality is more prosaic. Lucia Cockcroft offers a simple guide.

It has been practised for centuries in the East. Now the rest of the world is fast catching on to the benefits of meditation - its ability to calm the mind, improve positivity and help us to live fully in the present moment.

Meditation is also growing in stature in western psychology and counselling circles - the government is giving grants to establishments such as the London Buddhist Centre for its 'meditation for depression' course and other meditation-based cognitive therapies.

There is also a buzz around the word 'mindful' - meaning, living with awareness and attention on the here and now. It's been a long time coming, but in the West there is now a slow, but real, acceptance of the benefits of just sitting.

What is it?

You don't have to wear orange robes and sit on cushions in an incense-swathed room. Anyone can meditate, and even a minute a day can pay off.

Put simply, meditation is a state of concentrated attention on an object of thought or awareness.

Focus is turned inward so that the meditator grows used to watching the mind instead of becoming involved with the sometimes obsessional thought processes that rule us.

It is fundamentally a simple practice, requiring nothing but patience and focus - two qualities often in short supply in the contemporary world.

The stereotypical image of a person deep in meditation, sitting perfectly in lotus, gives the practice an unattainable quality - but in reality you can meditate anywhere, including on a train or on a chair.

The most important thing to remember is that the spine should be straight, to encourage focus and ward off sleep.

An open approach

One of the most difficult things to take on board is that meditation must be practised without a specific goal. It needs a relaxed, open approach that is without judgement or expectation.

Living in a fast-paced world ruled by deadlines and concepts, this can be rather challenging! It can also be liberating: learning to let go of outcomes, and develop patience, can be applied to just about all areas of everyday life.

An easy, concentrated attention is the basis of all meditation. The first step is simply to sit quietly and keep the body still. Doing this for even two minutes can be surprisingly difficult. The trick, however, is not to give up or become frustrated.

For beginners, the best approach is to find a quiet place, out of ear shot of mobile phones and interruptions.

Wear comfortable, loose-fitting clothes and sit in a comfortable position with the spine upright but relaxed. Set aside a short period of time: ten minutes is fine.

Step by step

Close your eyes and concentrate on relaxing, bringing your awareness to each part of your body in turn.

Become gently aware of your body and how it feels but try not to fidget and move around unless you are in real pain. It's all part of retraining yourself not to act on every impulse.

Once you have completed your body scan, just sit for a while. Try and watch your thoughts without judging them or entering into them. Notice how one thought leads to another and how quickly a chain of associations is set up.

Then become aware of your breath, without seeking to change it. A common meditation tool is to count your breath - for example count one just before the in-breath and two just before the exhale.

Your mind is likely to become distracted the slightest whim. The trick is to notice this but not to become impatient, just bringing your attention kindly back to your breath.

If all this seems like hard work, consider this: the physical and psychological benefits of regular meditation have been scientifically proven.

They include helping with stress, depression and anxiety, decreasing high blood pressure, improving lung capacity and lowering the heart rate.

What are you waiting for?

Case study: meditation in action

Caroline Sylge, author of Body & Soul escapes and a regular meditator, has spent time at a Thai monastery and at retreat centres in the UK.

Sylge says: "Meditating is one of the best things you can do to feel calm and approach your day with equanimity. But it is very hard. I think you just have to be really kind to yourself - even if you manage ten conscious breaths a day, that's better than none at all."

"I find sitting still at set times very challenging, so I try to stop and be aware of my breath at different times of the day instead - when I'm feeling stressed at my computer, when I'm waiting for something, when I'm caught by a beautiful view, when I'm lying in my bed and can't sleep at night."

Further reading