Meditation, and Other Mindfulness Practices
Do you meditate? Does your partner? Chances are this is not the first place you have heard that meditation is an extremely beneficial practice. All kinds of people from all kinds of cultures and religions and varying vocations meditate. Even just a few minutes a day can make a marked difference in mood, focus, your health, happiness, and overall wellbeing.
Meditation is a way to increase mindfulness. To be mindful is to be in tune with the present moment, and meditation is the practice of being present. People who regulate their emotions well are also well attuned to the present moment. They don’t spin out of it in reactivity or disconnect from it in avoidance. Wherever you consider yourself on the scale of regulating your emotions or being mindful, the practice of meditation—even just a few minutes a day—can be very beneficial.
There are other ways to practice mindfulness besides mediation. Taking a quiet walk in nature, sitting on a beach and watching the waves, gardening, bird watching, or a mindful art practice like watercolors, sketching, or sculpting can also ease your mind and bring you into the present moment. What’s important is to make sure you do a mindfulness practice regularly, and that it is a calming one.
I will describe one simple form of meditation here that I’d like you each to try. If you are alone, you can do it alone. If you can get together to meditate together, that’s great too. You can choose the length of time. If you are starting out, I recommend just 5 minutes.
Choose a time to meditate. It’s helpful to meditate at the same time every day in order to commit to a practice. Many people mediate first thing in the morning, but any time you feel you can be somewhat consistent will help to solidify your practice.
Sit in a comfortable position. You can use a meditation pillow if you have one, but a chair or a couch, or a pillow on a rug or the floor will do as well. You can even meditate sitting up in your bed on a pillow. Just make sure you are in a quiet, calm space, without distraction.
Close your eyes or soften your gaze to about 6 feet in front of you.
Bring your attention to your breath. In and out. Let your breath be easy, coming and going on its own timing.
If any thoughts or feelings arise (and they will) notice them. Take a moment to notice what they are, and then let them go, bringing your attention back to your breath.
When you are finished, take a deeper breath, and open your eyes or widen your gaze. Give yourself a little thank you for doing this small but effective practice.