Doesn’t meditation seem inviting? Sitting calm and mindful, embracing the present while recharging the body and mind. If you are on Instagram and want some inspiration this is what you will find, preferably with a waterfall, the Ubud rainforest or sandy embraced horizon in the background. The picture of meditation I’ve had for my whole adult life has been one of these tranquil moments of bliss for healthy people. I have tried several times to meditate over the years but haven’t been able to get the habit to stick. It is just recently I discovered my own view of meditation was the thing holding me back and pushed me to quit. Here I will share my thoughts on meditation and the method I use called Centering Prayer.

Why meditate?
There are several health benefits we might experience if we meditate on a regular basis. Devoting ten-fifteen minutes a day can make a huge difference. Research have found how meditation can sharpen attention as well increase resilience to stress and increase compassion. If you want to read more about scientific research and findings on meditation please see links below. Even if researchers are still debating over all the benefits of meditation it is certain it can improve several areas of our lives for the most of us. If you want some more inspiration (or convincing) watch this TEDtalk.

In a time where we are constantly bombarded with information, tasks and stimuli the idea of giving ourselves a break of silence sure sounds appealing. Why don’t we do it then? I believe one piece of the puzzle is delayed reward. Meditation might not give you an instant feeling of accomplishment or the experience of peace after your session. It can of course vary, at least in the beginning. That sets it aside from physical exercise for example. After you go out for a run your body will release a nice blend of endorphins, dopamine and serotonin, also called the happy hormones. After physical exercise it is fairly easy to feel good about yourself, you have accomplished something (even if you had a terrible time on your 5k). Meditation gives in general a more subtle perceived benefit short term but a high long term reward. From what I have read this might change when you have practiced for a longer period of time and can of course vary from one person to the next. My point being, it can be difficult to incorporate meditation in the long run if you don’t experience health benefits at once or if you are not particularly enjoying it. Meditation is something we have to decide to do. On the upside, contrary to physical exercise meditation is not dependent on your shape or condition. If you have a injured your knee you shouldn’t go for a run. Meditation, on the other hand, is always something you can do. When feeling most out of mental shape might just be the time when you need it most. No matter the condition of the body or feelings of the mind. Speaking of feelings. You will not always feel like meditating. I find myself not feeling like it quite often. I feel too stressed, my mind is too busy or I my body doesn’t want to stay still. However, I do often have the inner need for meditation and I can think I should sit for a session.

Another ditch we can fall into is how we perceive meditation. My high and false expectations of what meditation is was holding me back, preventing actual progress of awareness and acceptance. Having a too romanticized image will probably disappoint you. We need more realistic images of meditation and mindfulness. Such as sitting on your bed in silence surrounded by laundry or a kitchen chair with a Lego dinosaur world beneath and your spouse’s empty bowl of cereal still on the table. Sitting in an environment like that, in silence, is boring and not at all like the social media enlightenment. We are not used to boredom these days and I think we could all benefit from it.

My high and false expectations of what meditation is was holding me back, preventing actual progress of awareness and acceptance.

When I got a more realistic perception of meditation and what it actually could give me it was easier to do it. It also made me feel more at ease when doing it since the pressure vanished. It was fine that I wasn’t feeling peace or that I didn’t have a temple in my bedroom. This was actually a huge turnover for me and a learning moment, the very core of meditation and mindfulness is to accept and be aware. Wherever you are. If it then happens to be by the Himalayas, so be it.

Centering Prayer
As a Christian I have been mostly interested in Christian methods of meditation but I have read about the history and other methods as well. I came across Centering Prayer and it resonated very well with me. Centering Prayer is a method where God is your center and the prayer is to be in his presence as you are in the moment. Like other methods of meditation you accept your thoughts as they are. They come and you let them go. You should strive for complete nakedness in your mind. Being present with God, making being a prayer to him.

There are variations within Centering Prayer but many use a sacred word to focus on. Not really like a mantra but more of a way to bring the attention back to awareness when the mind wanders. Another way of doing it is to focus on your breathing. Not controlling your breath just feeling it and accepting. I combine these and when I realize my mind is somewhere else I pay attention to my breathing and thinking about my sacred word. My sacred word is Amen. Using Amen as my sacred word instantly felt right. The word meaning ‘so be it’ reflects my understanding of Centering Prayer and meditation as a practice. I will think A when inhaling and -men while exhaling. Before I start meditating I sometimes say a short prayer or listen to some monastery music to enhance my feeling of prayer.

Using Amen as my sacred word instantly felt right. The word meaning ‘so be it’ reflects my understanding of Centering Prayer and meditation as a practice.

Meditation and Centering Prayer has made me grow in both my relationship to God but also as in terms of personal development and health. It brings me a more balanced perspective on life as well as comfort and calmness of simply being. It is something I definitely recommend.

How to start
I am a novis, a young Padawan, when it comes to meditation. Nevertheless, here are my tips on how to start, my beginner’s guide to meditation.

• Find a time to meditate
  Preferably it is the same time everyday. The best way is to try to stick it to an existing habit, i.e. after I brush my teeth I will meditate for one minute (better to start with an easy goal to increase the feeling of achievement, you can sit how long you want but you will not feel disappointed if you just manage one minute). By sticking it to an existing habit you will be reminded and have time for it. Try at least to set a plan of when you will meditate and for how long.
• Do what you can
  If you can’t do ten minutes, do five. If you can’t do five minutes, do one minute. Some days it might feel uncomfortable sitting as long as ten minutes in complete silence. In my experience, it has been especially challenging in times of anxiety, when I know I need it the most. Therefore, do what you can/manage.
• Sit comfortably
  There are of course a lot of views on this. Meditation is not only about the mind but also about the body and most of all in my view, the mind-body connection. What has been most important for me is to sit comfortably. Find a position that fits you. I prefer to have some back support and to sit with my feet straight down on the floor. Basically any chair will do for me. If you want to sit in the lotus position, great, if you want to sit on your couch, great. Try to have a straight yet relaxed spine and your eyes closed. Again, there are different schools and tons of information online on positions and posture.
• Accept
  Your mind will wander off, you will have a thousand different thoughts and you might not feel comfortably in your body. Accept this. It is what meditation is. When you notice your mind have wandered you accept and bring it back to awareness and being. This is the practice of mindfulness. Do not worry about results or if you feel at peace or not. Accept.
• Methods
  For me Centering Prayer feels right but for you there might be other methods. Find your own way. There are tons of books and guided meditations online. Which method resonates with you?

Meditation gives a space of breathing. Of just being. Being part of the Universe. Meditation gives a space of paying attention to being alive and being ourselves. Take a chance to experience it!

P. Hydén

Links for further reading

Meditation: In Depth

10 Things We Know About the Science of Meditation