Am I supposed to be meditating? How long should each meditation session last? Am I doing It wrong? How do I know if it’s working?

These are just a few of the many questions that come up when people consider meditation. For a lot of us, meditation is a confusing topic, full of concerns about “doing it wrong” or of being a waste of time. So let’s answer a few of these questions and figure out if you would like to begin, or strengthen, your meditation practice.

A meditation practice can be a wonderful way to feel more grounded and connected to yourself and to the world around you. It can also be an opportunity to let your mind rest and to focus on the present. You may notice that when you’re focusing on the past, ruminating, for instance, about something that you wish had gone differently, feelings of remorse may arise, which can be akin to depression. Conversely, when the wheels start turning about an unknown future, even something as simple as what’s on the “to do list,” small pangs of anxiety may appear. However, when we are able to take a break and exist just in the present moment, we also exist in that moment unburdened from past and future depression and anxiety. Sounds great, right? So how do we do this? Let’s start with a simple example of experiencing the present. I invite you to take a moment right now to look at your coffee cup or beverage container. Allow your focus to fall on its details - its shape, its color, its size, anything you can objectively notice about it. While your intense focus is on your beverage container, it is nearly impossible to exist in the past or future. As soon as your mind begins to link to the past or the future, or any other distraction, try acknowledging the thought, and then allow it to go, bringing your focus back to the details of the container. If you have just done this, congratulations, you’ve meditated! Yes, it was just a few moments. Yes! That absolutely counts!

Keep in mind that there’s no right or wrong way to meditate. Success is not measured by length or depth of meditation. One does not need to clear one’s mind of all active thought. Just as we practiced with the beverage container, a thought other than the container may happen, a noise may momentarily intrude. That’s fine, normal, and to be expected. Simply acknowledge that it has happened and move back to your meditation. As you get better with this, you’ll find you can meditate just about anywhere, because you have practiced with distractions and allowed the distractions to be part of your practice.

Some of my favorite other ways to meditate in the present moment include mindfully petting your animal companion. Notice the feel of the fur, the colors, the warmth of your companion. Notice everything you can about the present moment with your pet. This alone can be your meditation. Many people like to meditate by staring out the window with an observing (not inquisitive, not judgmental) mind. Or you might try closing your eyes and noticing any sounds around you. Avoid naming them or judging them. Just notice. Focusing on your breath is another common meditation tool. Start by noticing how your inhale fills your lungs with air, picturing the breath traveling throughout the body, and then noticing how the body changes on the exhale.

If you’re hoping to create a meditation practice, it’s helpful to pair your meditation moment(s) with other established habits. My personal favorite is pairing meditation with tea brewing. Tea is usually brewed in hot to boiling water for 4-5 minutes. Since I drink tea every morning, I use the brew time to meditate. Sure, I could clean the kitchen or look at my phone. But it’s my four minutes and I choose every morning to spend it on myself.

I hope this helps and inspires your meditation practice. If you’d like more tips, tricks, even guided meditation, ask your therapist if that’s something they can provide or refer you toward.

Meditation