MELT AWAY ANXIETY WITH YOUR MIND
You needn’t sit cross-legged and chant “Om” to tap the power of meditation
BY:MARY ELIZABETH TERZELLA
“Meditation is nothing more than focused attention, inward or outward—to the breath, for instance, or to an external image or to a silently spoken word or phrase,” says Andrew Weil, MD, author of Healthy Aging. Whatever your focal point, the object is the same: You are cultivating your ability to concentrate on the present moment.The idea is to stop ruminating about the past and fretting about the future so your mind and body can relax, explains Peter Degnan, MD, an integrative medicine physician at Equinox Health and Healing in Portsmouth, New Hampshire. If you make meditation a habit, studies suggest, you may feel calmer and more in control of your life.
There are many types of meditation, but you don't need to practice a particular form to set your mind at ease. All you need is a quiet place that’s free of distractions, a little patience and some understanding of the challenges of meditation so you don't give up before you get comfortable doing it. For instance...
Think of meditation as a calming ritual. Though meditation helps some people connect with their spiritual side, it needn’t be considered “a mystical experience.” In fact, you may get discouraged if you expect instant enlightenment or something momentous to happen. Your goal is to stay anchored in the here and now, so thoughts of what you have to do today or the argument with your spouse fade away.
Expect your mind to wander. Meditation doesn't mean making your mind a blank. The trick is to let thoughts drift by like clouds without your getting caught up in them, which can be difficult to do. Your aim is to acknowledge your thoughts without judging or analyzing them (it may help to give them a neutral label, such as “thinking about work”). Should you get distracted, redirect your attention to your focal point, such as your breathing, a movement or a meaningful word—or mantra—like “peace.”
Find the form of meditation that helps you stay focused. If you're agitated or athletic, walking meditation may be right for you. Arty types may find knitting to be calming. Prayer can be hypnotic for those who are spiritual. But since the soothing power of repetition is at the heart of meditation, any rhythmic activity that can be done on automatic pilot may produce a meditative state, including ironing, brushing your hair or stroking a pet. “The trick is to be aware of the motion, the rhythm, your breath—and nothing else,” says Dr. Degnan.
Consistency is more important than the time you clock. Like any skill, meditation requires practice. It’s better to meditate for a few minutes every day rather than to devote an hour a week. “Even short periods of meditation can be relaxing,” says Dr. Degnan. Start practicing for five minutes and then try to work your way up to 20 minutes or more.