An intro to meditation
What Is Meditation?
Meditation is the practice of focusing the mind, cultivating awareness, and achieving a state of inner calm. It has been used for centuries in various traditions to develop mindfulness, concentration, and a deeper sense of presence. While meditation is often associated with Buddhism, it is a universal practice that can benefit anyone, regardless of background or beliefs.
We do a brief meditation at the beginning of our classes but I wanted to share more information for anyone that is looking to learn more and perhaps practice at home. If time can be found, then the more you practice the more that mediation reveals itself as a wonderful and transformative gift.
The Benefits of Meditation
A regular meditation practice brings numerous benefits, including:
Mind-body connection – Increases awareness of how thoughts and emotions affect the body.
Reduced stress – Calms the nervous system and helps manage anxiety.
Detachment – Helps cultivate an observer mindset, reducing over-identification with thoughts and emotions.
When I meditate, my smartwatch records some data so I can see that my breathing slows, my heart rate decreases, my body temperature slightly rises, and—most importantly—I don’t need the data to know that I feel incredible afterwards.
I try to meditate daily for 15-25 minutes, which is easier after years and years of practice. I recommend you start with a regular practice of whatever duration you can make time for, starting with five minutes or more daily, and build up from there. And don’t worry if it is hard, or needs more time to settle into a style of meditation that feels right, or you have to skip a day - it can be challenging to learn, practice and juggle other competing things.
Read on to learn how to get your practice set up, understand some of the benefits, become aware of the challenges anyone can face and hear about some of the techniques that you can try, to find what works for you.
The 5 Hindrances in Meditation
There are five common obstacles that can interfere with meditation practice:
Desire – Craving for sensory pleasures, such as food or entertainment, can distract the mind.
Ill Will/Aversion – Feelings of anger, frustration, or negativity can make it difficult to focus.
Torpor/Sloth – Drowsiness, lack of energy, or mental fog can make meditation feel impossible.
Restlessness/Worry – An unsettled mind that jumps from thought to thought can disrupt meditation.
Doubt – Questioning whether meditation is working or if you're "doing it right" can prevent progress.
Recognising these hindrances is the first step to working through them. With patience and practice, they can become less obstructive over time.
Meditation and Yoga: The True Connection
Meditation is at the heart of yoga—it is, in fact, the root of yoga from which the practice we know today has evolved over time. It is said that the ancient Rishis (sages) would meditate for hours, sometimes up to eight hours a day, in deep contemplation. To prevent their bodies from becoming weak and their muscles from wasting away, they began incorporating movement into their practice. This led to the development of asana (postures) as a way to prepare the body for long meditation sessions. But it is thought that the asanas practiced by the Rishis were quite different from the ones we see today, but that’s a story for another blog post!
Different Meditation Techniques
Not all meditation techniques work for everyone, and finding the right one is key. Here are some common approaches:
Mantra Meditation – Repeating a word or phrase (mantra) in your head, to focus the mind. You can pick your own word, but I often use Ohm.
Guided Meditation – Listening to a recorded or live guide leading you through a meditation practice. These are freely available on YouTube or through apps like ‘Calm’ or ‘Headspace’.
Candle Gazing (Trataka) – Fixing the gaze on a candle flame to enhance concentration.
Third Eye Meditation – Focusing on the space between the eyebrows to heighten awareness. Tuning in to any sensations, colours or images that rest in that space.
Breath Awareness – Simply observing the breath as it moves in and out.
If one method doesn’t work for you, experiment with another until you find what resonates best. The key is to notice when your mind wanders, and to guide your focus back to your technique, breath or mantra. Even the most experienced meditators minds wander, but with practice the moment between the wandering before longer - and you become more practised at letting the distraction go, and focussing inwards.
Another technique that we’ve used in our classes, is the four Rs, from the Buddhist tradition, which is a practice of addressing distractions:
Recognize – Noticing when the mind has wandered.
Release – Letting go of the distraction.
Relax – Enjoying the space made by releasing the distraction.
Return – Bringing attention back to the meditation object.
I like the simplicity of this, which I combine with my preferred method of focussing on the third eye. I don’t do well with guided mediation, and the constant talk - and think of that as a mindfulness practice rather than meditation. Neither is better or worse, so do explore the options to see what feels good to you.
Creating the Right Conditions for Meditation
Like training a muscle, meditation becomes easier with consistent practice. Setting yourself up for success includes:
Daily practice – Even a few minutes a day builds long-term benefits.
Same spot if possible – Creating a dedicated meditation space helps build habit and association.
Comfortable sitting position – Use a cushion or bolster, and try to sit with a straight/tall spine so that you can remain fairly still - reducing fidgeting and restlessness.
Empty stomach – Avoid meditating right after a meal or caffeine to prevent bodily distractions.
Quiet space – Indoors or outdoors, choose a spot with minimal interruptions.
Warmth – A warm body relaxes more easily than a cold one, so either find a warm room or use a blanket or shawl to snuggle into.
Phone off, and consider setting a timer – This removes the anxiety of an unknown amount of time passing, while keeping distractions at bay.
Meditation is not about perfection; it’s about practice. No matter where you start, every moment spent in meditation is a step toward greater clarity, calm, and connection. Try it today and see how it transforms your day.