Do you know what meditation really is? Here’s your simple guide to understanding and performing the different practices.
Want to be less stressed, fight off a cold and have the willpower to say no to extra cake? Meditation guru Andy Puddicombe has created Headspace (getsomeheadspace.com), a plain-speaking online programme used by everyone from Olympians to cabinet ministers. Tired, stressed out, or maybe both? Do you feel like your mind is all over the place? Meditation can help you cope with the demands of the fast-paced world we live in.
And if you think meditation is only performed by Indian yogi’s or on the mountains of Tibet, think again. “In essence, meditation functions to bring us inner peace,” says Gen Pagpa, resident teacher at Tushita Kadampa Buddhist Centre in Cape Town. “It enables us to control our minds and become familiar with positive ways of thinking.” It can be a powerful tool that helps you perform better academically or at work, plus it can help you manage stress and even boost your confidence. And all you need is at least five minutes every day.
This Buddhist tradition is one of the most popular forms of meditation and is also known as Vipassana. “Mindfulness is often defined as ‘the awareness that emerges through paying attention on purpose, in the present moment and non-judgmentally, to things as they are,” says Mandy Johnson, director of The South African Institute of Mindfulness. It encourages us to access a different mode of being, where, when problems arise, we pause and mindfully bring ourselves back to the present experience. “Through techniques of focusing on our breathing, we learn to ‘tune in’ and pay attention to what is going on in the mind and the body,” says Mandy.
Now try it out:
This quick and easy mindfulness meditation will only take five minutes.
Step 1
Sit on a chair with your spine straight – but be comfortable.
Step 2
Take a slightly deeper breath than you normally would. Bring attention to how it flows in at the nostrils and into your lungs.
Step 3
The mind has a tendency to wander; thoughts arise involuntarily – this is fine. Just keep noticing and redirecting your attention back to breathing in the present moment.
Step 4
Be curious and compassionate throughout your experience – there’s no need to judge or be hard on yourself.
Step 5
Congratulate yourself for taking the time to do something that is deeply beneficial for your welfare.
Looking for more ways to unwind? These 15 easy (zen) tips will help you achieve a stress-free life.
