Meditation and Mindfulness

Life is filled with distractions and stimulation. What most of us want at times is to find a way to calm things down and to be able to stop for a moment of complete silence. Meditation is intended to help you be more present in your surroundings and within yourself. You can meditate alone or you can meditate with others; the main point is to take a few minutes for yourself in complete silence and peace.

Sometimes you can't think your way out of things; sometimes you just have to take the time to be, letting thoughts and feelings flow peacefully without resisting them. This is the practice of mindfulness.

  

What is meditation? 

Meditation is a mental practice where the goal may be to achieve physical and mental well-being, increased mental capacity, expanded awareness, or spiritual insight. Meditation was originally performed as a religious practice most known within Hinduism and Buddhism. Buddhist meditation is often what we associate with the actual execution of meditation. The meaning behind traditional Buddhist meditation is to observe the body's functions and thoughts, and the goal is often an achievement of awakening.  

In modern times, outside of religious contexts, meditation is often practiced to combat stress, anxiety, improve sleep, and for healing of body and mind. Yet, practices such as Transcendental meditation, Acem meditation, and the Scandinavian Yoga and Meditation School are often inspired by Buddhist meditation. Several modern meditation techniques have developed over recent times, but the one that has flourished the most lately is mindfulness. A practice that carries forward techniques originating from religious traditions placed within a Western scientific framework. Mindfulness techniques have therefore been researched and the practice of these techniques has proven to have a positive effect on our health. 

  

Different types of meditation

Meditation is usually divided into concentration techniques and mindfulness techniques.

Concentration techniques involve the practitioner directing their attention to a specific object, such as the breath, which is often what people are accustomed to doing during yoga practice. With such techniques, one often works with mantra meditation. Under religion, a mantra consists of sacred or powerful phrases. These phrases are used in meditation to guide the mind and to invoke deities. In modern practice, this can be short phrases of nice and motivating words that fit your current situation, which you repeat during the session to find peace and comfort. 

Mindfulness techniques, on the other hand, are designed to open up to thoughts and feelings. In these types of techniques, one finds mindfulness. Some forms of meditation have a combination of these two techniques. 

Meditation can also be used within physical activity. Meditation can often be a component in certain forms of modern yoga, for example. Dynamic meditation is one such meditation technique that combines physical and mental exercises. Here, breathing exercises, dance, and mental focus are brought together to achieve altered states of consciousness. 

  

How to meditate?

There are many ways to meditate, as mentioned above. But the most common and simplest way to practice meditation and get started is to follow these 5 simple steps: 

 

1. Location

Find a quiet and comfortable place where you won’t be disturbed, and that you can return to for further meditation sessions in the future. This can be in the living room or in the bedroom. Do what you need to make your space a place that gives you good feelings and peace in body and mind.  

2. Timing

It has been shown that it is easier to maintain a habit if it becomes a routine, that is, by doing it at the same time each time. Consider whether you want to start the day with a few minutes of meditation, end the day with a few minutes of meditation for better sleep, or alleviate stress by setting aside a few minutes for meditation in the middle of the day.

3. Length

It is best to start practicing meditation and mindfulness with 5 - 10 minutes each time to become accustomed and comfortable with the exercises. As it becomes natural for you, the time can be extended as needed. You may want to set a timer on your phone to keep track of time, and many like having pleasant nature sounds like birdsong or waves in the background for better immersion. 

4. Sitting position

To find a comfortable sitting position, you can find a cushion or blanket to sit on. Many choose the classic position with legs crossed and hands in their lap, but there is no definitive answer here, only your imagination sets the limits. The most important thing is that you are sitting comfortably and can maintain the same position throughout the entire length of the meditation.

5. Technique

You can choose whether you want to keep your eyes open or closed. The most important thing is that sight does not disturb your inward focus during meditation. Breathe calmly in through your nose, gently filling your throat, lungs, and all the way down to your belly. You may want to place one hand on your belly at first to really feel it filling with air. Then calmly breathe out and feel with your hand that the air leaves your belly. Count to 4 as you breathe in and again to 4 as you breathe out. If you lose count or your thoughts start to wander, which is completely normal and will happen, you can gently bring your focus back to the breath and try again.    

 

Guided meditation 

Guided meditation is often preferred by beginners when they are starting to practice meditation and mindfulness. Guided meditation is where you follow a voice throughout the exercise and let it guide and lead you often through a journey within the mind. This is an easy way to meditate as you are given something to focus on during the meditation, and wandering distracting thoughts are minimized. 

There are many guided meditations to be found on YouTube, even in Norwegian.

There are also alternatives outside YouTube by downloading and using meditation apps such as HeadSpace or 10% Happier. These provide a range of guided meditation exercises and the ability to log exercises and maintain a routine of daily meditation. Such apps will often also provide tailored meditation for various purposes, whether for better sleep, less stress, or increased self-confidence and control.  

Mindfulness

Mindfulness is "attentive presence in the moment" and is very similar to traditional meditation, but with modern marketing often used as treatment in mental health within healthcare and separated from religion so that it can be used on and by everyone regardless of beliefs. The apps HeadSpace and 10% Happier are defined as mindfulness apps precisely because they are intended as relief and training for anyone who wants to try the techniques to improve their own lives. 

The techniques within mindfulness are largely the same as you find in meditation, but the purpose of practicing mindfulness becomes a more general improvement in one's own mental health rather than aiming to achieve a divine revelation.