Meditation is simple but not easy.
- Sit comfortably, in a chair or on a pillow on the floor. Don’t lie down because most of us sleep deprived human beings will fall asleep very rapidly if we try to meditate lying down.
- Turn off your phone and other devices that might interrupt you. Close your eyes or at least let your gaze fall so that you’re not looking at anything in particular.
- Take several deep breaths and focus on the breath either where the breath comes in or out of your nose or on the rise and fall of your chest. This will be the primary focus of your mindful attention during meditation. Watch your breath in either of those two places.
- Your mind will wander away from your breath. Be gentle toward yourself regarding your wandering mind. I often suggest to people that they simply note, in a gentle internal tone, the type of distracting thought. If it’s a thought you can say to yourself “thinking thinking”. If it’s a sound you can say to yourself “hearing hearing.” If it’s a sensation, you can say to yourself “feeling feeling.” Once you have gently noted the type of distraction then simply refocus your attention on the breath. Just watch your breath, don’t try to change it or modify it.
When To Practice and For How Long
With meditation practice the key is to actually do it so the when to doesn’t really matter as long as the time is convenient for you and encourages you to practice. Some say that after a big meal is not ideal, and I’d probably agree, but other than that it doesn’t matter whether you practice early in the morning, late at night, or in the middle of the day.
In terms of how long you should practice, I would say start small. I’d start with 10 minutes a day, and once you get comfortable with that push that time up to 15 or 20 minutes. I suspect that beyond this there are diminishing returns, but up to 30 minutes a day is probably beneficial. Experiment with different time frames and see what works for you.
What you will find as you practice is that initially your mind is a “drunken monkey.” It wanders more than it focuses on the breath. This is completely normal and you should not allow yourself to get frustrated by it. Meditation is a learned skill and as you continue to practice you will find it easier and easier to focus on the breath, to notice distracting thoughts, and then to return to the breath. Eventually, you will be able to mostly hear silence in your mind which is a very peaceful feeling.
You can also practice mindfulness in other situations without doing formal meditation. For instance, when you take a shower, just feel the water on your body. Don’t think about your to do list. Or you can be mindful even when doing mundane tasks like washing dishes; feel the water on your hands, notice the shape and the sound of the dishes, and be completely immersed in the present moment.
That’s it, meditation practice made simple. Happy meditating!
Dr. Andrew Gottlieb is a clinical psychologist in Palo Alto, California. His practice serves the greater Silicon Valley area, including the towns of San Jose, Cupertino, Santa Clara, Sunnyvale, Mountain View, Los Altos, Menlo Park, San Carlos, Redwood City, Belmont, and San Mateo. Dr. Gottlieb specializes in treating anxiety, depression, relationship problems, OCD, and other difficulties using evidence-based Cognitive Behavioral Therapy (CBT). CBT is a modern no-drug therapy approach that is targeted, skill-based, and proven effective by many research studies. Visit his website at CambridgeTherapy.com or watch Dr. Gottlieb on YouTube. He can be reached by phone at (650) 324-2666 and email at: Dr. Gottlieb Email.