Meditation, Mudras and Mantras
What does it mean to meditate?
In its simplest form, meditation is a practice in which the person practicing it, uses a technique to focus and achieve a clear and calm mental and emotional state. Whilst common forms of meditation teaches the practitioner to focus on a particular object or form, and repeat a sound or word, anyone can meditate in a multitude of ways.
I’m not fully aware of its capabilities but I choose to meditate on a daily basis because it helps clear my mind, helps me relax, attain mindfulness and prepares me for the rest of the day. I find that it is best practiced early in the morning — it’s the first thing I do after drinking a glass of water.
How does one meditate?
Mediation doesn’t have to be complicated; you can meditate while sitting on any base (be it a chair or on the floor) as long as you are comfortable, in any comfortable attire and in any surrounding. All you need to focus on is your breathe. As long as you are paying attention to your breathe, your mind won’t wander. If your mind does wander, it’s perfectly alright. You can lower your gaze or close the eyes. I like sitting on my yoga mat, with an incense stick burning and with some Tibetian meditation music on play for 20 minutes. Here’s the thing — you do not have to do this. Each individual’s meditation practice can and will vary. If you are not comfortable with sitting cross-legged for too long, ensure you have your back leaning against a wall or you are seated on a chair. You can choose to listen to music, or not. You can choose to have some incense burning, or not. Make it what you want it to be.
The idea behind meditation is simple; but you’re going to need a great deal of patience. Focussing on your breathe, your inhales and exhales can be difficult for a beginner, but start somewhere. Maybe try doing it for five minutes a day. Deepen your breathe as you continue your practice. Listen to the sound of your own breathe. Intensify your inhales, and lengthen your exhales. Feel the difference this makes within yourself. You could also start by simply lowering your gaze, and eventually closing your eyes as you continue. You could start with no music, and eventually lead up to adding some soft music that appeals you and helps you settle in.
I think the most difficult part is actually making the intention to meditate and sticking with it. Showing up can be hard but meditation doesn’t have to be a chore or a task. It can simply be a ritual that sets you up for the rest of the day. Here’s how:
- Get comfortable — find a seat (on a chair, bed or ground) that feels comfortable to you.
- Set a time — be it five minutes, 20 minutes or even an hour. Whatever appeals to you.
- Pay attention to your body — move like you love your body. Sit comfortably, be relaxed. Whatever position you have chosen, know that you’ll be here for as long as you’ve chosen to meditate.
- Make breath your priority — and may your priority be your breath. Listen and focus on your inhalations and exhalations. Expand as you inhale, and soften as you exhale.
- Notice where your thoughts flow — use your mind to focus on your body and your breathe. Your mind may tend to wander, and this is okay. When you notice this, bring it back to centre.
- Close with love — as your practice comes to an end, close with gratitude and an expression of love to yourself; your mind, your body, your breathe.
Meditational mudras
During my initial practices, I let my hands sit open on my knees or thighs. I did this so I could completely focus on my breathe. When I felt like I had got the hang of it, I decided to use a few mudras to enhance my meditation. Mudras are ritualistic gestures, commonly used by hand during meditation.
Palms together at the heart or centre of the chest or third eye is called Anjali (salutation). Index finger touching the thumb is called Gyan (consciousness). Your left hand resting gently atop your right with the thumbs touching is called Dhyana (meditation).
Mudras are meant to assist enhance a meditational practice. These gestures stimulate different parts of the body involved with breathing, and have the ability to affect the flow of energy in the body and even mood. Each gesture or position of the hands and fingers guide the flow of energy and reflexes to the brain. In turn, this amplifies the mind and body connection as each area of the hand and fingers corresponds to a certain part of the mind and body.
Meditational mantras
Mantras can be words, phrases or sounds; meditational mantras therefore can be whatever you want it to be, and are meant to further intensify your practice. The most commonly used mantra across the world is ‘om’.
I, on the other hand however like to repeat phrases that make me feel empowered or calm. “I choose to let go”, “I am strong”, and “I am enough” are some of my favourites. Repeating a mantra can also help reduce brain and mindless chatter. Honing in on your breathe, holding your mudra and then focusing on a mantra will support you in sitting longer, and close your meditation feeling like the phrase has manifested. This doesn’t happen overnight. As said before, meditation takes practice and patience. The more you continue to do it, the better you’ll be at it.
Mantras like “I am ready for the day”, “I am grateful” and “I am present” can set you up for the day — and believe me, it does. This isn’t to say your day is going to turn out amazing, but whatever comes your way, you’ll be able to face it in a better and mindful manner.
Namaste!
