SUSTAIN’S Starter Guide to Meditation
What is meditation, why is it important and how do I get started?
Meditating for the first time can be intimidating and frustrating. Something that seems so simple - literally sitting in stillness - is actually really freaking hard! I’ve made multiple attempts in the past to get on the meditation train, but was never able to make it a habit that stuck. So here I am, dipping my toes into the water of Zen once again, because what better time to pick up meditation than in the middle of a pandemic?
The world feels like it’s been turned upside down; we are overloaded with information that changes daily and struggling to get used to this new normal. The only thing we really have control over right now is ourselves and our mindset. I think now more than ever, we can all benefit from meditation. I looked to the digital streets (the internet) to learn more about meditation and also got some tips from two meditation studio owners on how they’ve stuck with their practice for years.
Meditation has been around for an extremely long time, dating back to as early as 5,000 BCE. The benefits of meditation have been around equally as long, although they weren’t scientifically studied until much later. In the 1960’s studies at Harvard Medical School revealed that meditation promoted better health by reducing stress levels, decreasing blood pressure and more. In 2003 Dr. Herbert Benson told Time Magazine “All I’ve done is put a biological explanation on techniques that people have been utilizing for thousands of years.”
Individuals have been practicing meditation for centuries, and its benefits were scientifically proven decades ago, so then why isn’t everyone doing it?
Have you ever been given advice on how to do a task, big or small, maybe by parents, a coach or a friend? But you proceeded to just do it how you wanted anyway, struggling and frustrated, then eventually took the advice and realized wow that was easy? Well maybe this is that on a larger scale. Sometimes humans are resistant to what we need the most, just too stubborn to realize it (hello, it’s me).
What is Meditation?
Meditation is a practice where various techniques are used to train your mind to work differently, increase awareness, promote clarity and find inner calmness. Meditation is to the mind what exercise is to the body. In a world where we are constantly on the go- feeling the pressures of work and family, starting side hustles, running from here to there without being fully present, meditation is how we learn to pause. To be more in tune with ourselves and others, to achieve a higher level of awareness and a greater appreciation to just be. And if that isn’t enough, various studies have proven that many health benefits come along with meditation such as: decreased stress, decreased anxiety, lower heart rate, slower respiratory rate, lower blood pressure, lower blood cortisol levels, improved focus and memory, improved blood circulation and improved sleep- to name a few.
There are many different techniques used to practice meditation, just as there are different ways to get exercise. The most important thing is to just get started, and find what techniques work best for you along the way. Meditation is referred to as a practice for a reason, it’s about the process of growing rather than achieving an end result.
One of the most difficult parts of meditation is making it a habit. Luckily, I gathered some tips from Montclair Zen Studio’s Monica Adams and Sarah Cirigliano, that will help you start meditating and stick with it. Monica and Sarah are master mindset coaches who combine ancient wisdom with modern science to help their clients access their subconscious mind and create lasting change.
Advice From Professional Mindset Coaches
START SMALL
Both Monica and Sarah agree on the importance of starting small. Don’t sit down and expect yourself to meditate for an hour. A few minutes can go a long way, and eventually your practice will grow and evolve. Start by doing breathing exercises or even just take a few deep breaths with your hand over your heart and show yourself gratitude - try it right now. When Sarah began practicing meditation, she started with breath work twice a day, then added on a short morning meditation, felt a positive shift and kept it going.
HOLD YOURSELF ACCOUNTABLE
Put it in your calendar and make it happen. Find out what works with your schedule, try different spaces in your house to find a perfect spot - ideally somewhere comfy with minimal distractions. Joining a group or class is a great way to hold yourself accountable, while making connections with others also working on their practice. Learn from a meditation teacher the same way you would get a trainer at the gym.
BE GENTLE WITH YOURSELF
Patience is key when it comes to learning any new skill, and meditation is no different. Be gentle with yourself and your practice, there is no such thing as being “bad” at meditating. Monica says “it doesn’t matter if you’re a good meditator, in the practice of meditating what matters is if you show up in a powerful way outside of your meditation. That’s why we're meditating, it’s for our life…on the outside of those 20 minutes do you sustain that vibe?”
FEEL YOUR FEELINGS
No matter what comes up during meditation, or any time for that matter, allow yourself to feel your emotions. Honor them so you can begin to understand where they are coming from and move through them.
An Intro to Meditation Techniques
MINDFULNESS MEDITATION
This practice combines concentration and awareness and is all about observing your mind and recognizing your thoughts without judgement. Mindfulness meditation can be done alone or with a guide, in a class or using an app like Headspace. If you’re totally new to meditation, this is a great place to start. Mindfulness is one of the most popular techniques, especially in the West.
BREATHWORK
The Stimulating Breath or Bellows Breath: This technique is meant to raise energy and increase alertness through rapid breathing.
The Relaxing Breath or 4-7-8: This technique is a “natural tranquilizer” for the nervous system, and can be applied in a variety of settings, from calming down in a stressful situation to helping you fall asleep.
Breath Counting: Described as deceptively simple, this technique is all about letting your breath come naturally, counting on the exhale, and noticing when your mind wanders (because it probably will).
BINAURAL BEATS
The perception of a binaural beat occurs when different frequencies enter the left and right ear. For example, if the left ear hears a tone at 200Hz and the right gets 210Hz, the binaural beat is 10Hz - the difference. Listening to binaural beats can affect a person’s behavior, mood and even sleep. This relates to meditation because different beat frequencies can encourage different behaviors, and aid in relaxation. A study from 2018 suggests that there are five distinct frequency patterns:
Delta (binaural beat of 0.5-4 Hz) - deeper sleep
Theta (4-7 Hz) - improved meditation, creativity, and REM sleep
Alpha (7-13 Hz) - encourages relaxation
Beta (13-30 Hz) - promotes concentration and alertness
Gamma (30-50 Hz) - the least conclusive of the study, may promote maintenance of arousal
MANTRA BASED
Mantra based meditation uses repetition to clear the mind, whether it be a word, phrase or sound, for example “Om.” Some may prefer this practice as they are able to focus on something other than their breath. This technique also harnesses our own tonality - our voice - which can be a powerful way of resetting our energy. Check out this video and try it.
MOVEMENT
Movement meditation is exactly what it sounds like, just add movement! This could be as simple as going for a walk while practicing meditation or getting into a yoga sequence like a sun salutation. If you have ever taken a yoga class, I’m sure you’ve heard the instructor use the term “breath to movement,” where you let your breath guide your movement and vice versa.
Get Started Today
With all the apps and online classes available, it’s so easy to get started at any time. Apps like Headspace, Calm or Insight timer (which is free!) offer a variety of guided and unguided meditations. Meditation studios like Montclair Zen Studio are also great, especially with the added layer of accountability and connection. Even though we are social distancing right now there are plenty of virtual classes available. Check out the schedule for Montclair Zen Studio to connect with Monica and Sarah, or find a studio local to you. It doesn’t matter how you choose to get started, as long as you start!
As Buddha once said, “Rule your mind, or it will rule you.”
Happy meditating!