Firstly, let’s define meditation. Based on my research and compilation of the many techniques of various traditions all around the world, to meditate is to practise a technique – any technique – again and again for a period of time, and to allow positive mental qualities to emerge.
Consider Zen meditation. The instruction is to simply focus on the breath – again and again. When the mind wanders, gently bring the attention back to the breath. Any chanting meditation – using sacred words, mantras or prayers – is also repeating the uttered sound again and again. Candle meditation, involving continuous focus on the flickering flame, also has the element of repetition.
Mind gym
So why meditate? To cultivate behaviours we want such as concentration, resilience and patience. Allow me to correlate this with physical exercise. To keep physically fit, we engage in various forms of healthy activities (e.g., gym, yoga, swim, walk). Similarly, to upkeep our mental health, we meditate. Like going to the “mind gym”. By purposely focussing the mind on a single repetitive activity, we develop strength and stamina, just like lifting weights or swimming laps. You may be juggling a few deadlines and deliverables, but for the period that you’re meditating, when done correctly, you are training your hyperactive mind to pause and rest on purpose.
Personal development
What about mindfulness? The standard definition is to pay attention in a special way: on purpose, in the present moment, and without judgment. It was proposed by Dr. Jon Kabat-Zinn, considered the “godfather of mindfulness”, and is now the benchmark for mindfulness-based intervention (MBI) and research work. Hence, mindfulness is not equal to meditation.
Why should we strengthen our mindfulness “muscle”? The enhanced habit of being in the present starts to pay off when we’re able to notice our thoughts, emotions and even how our body feels – and make decisions that align with our values. For example, we may notice that we’re distracted during a meeting and “flex” the attention muscle to reengage. Or when we become aware of our bias or prejudice when speaking with someone, and we are able to suspend that filter while hearing the person out. For sensations, our eyes may feel tired after staring at a complex report and we choose to take quick break (and grab that late lunch). Even when we get angry or disappointed, we’re able to not let the strong emotion hijack and spoil the rest of our plans.
So mindfulness meditation is the formal practice of conditioning and strengthening the habit to be mindful. We set aside time to purposely attend to our mental balance. Imagine it’s like a workout routine at the “mind gym” – to intentionally strengthen our “attention muscles”, just as you would go to the gym to improve on or rehabilitate a specific part of your body.
Mental workout & benefits
How long to meditate? As a beginner, set your timer to 3 minutes. Again and again, practise the mindfulness meditation techniques you’ve learnt (the two most popular being Awareness of Breath, and Body Scan). Don’t fret if your mind is busy; just nudge your attention back and restart the technique. When the time is up, end your practise. Like adding heavier weights for more resistance, consider increasing more time in your meditation for added challenge ((up to 45 to 60 minutes).
Then there’s informal practise. Beyond scheduling time for a personal reset, we can begin to “flex” this muscle of attention in our daily lives. When out for an evening walk, focusing on the colourful surroundings, and holding space for awe and gratitude for the setting sun. When eating the food presented before us, noticing the colours, aroma and taste when taking the first bite, as well as being appreciative for the persons involved in preparing the meal. Awareness begin to seep into our daily activities, allowing us to feel more engaged and fulfilled with this life.
Next steps: For beginners, pick a duration between 3 to 10 minutes. It should be long enough to feel like you are having a mental workout. Gradually increase the duration over time. Get in touch with me for alternative techniques. I’m based in Singapore.
