Starbucks isn't the key to enjoying coffee, and hiring a blissed-out Cat Stevens look-alike isn't the only way to learn meditation.
While its ancient practices are Eastern, meditation is associated with many Western spiritual disciplines — including Christianity. This calming technique reduces stress, insomnia, chronic pain, depression, and, most recently, it was shown to strengthen immunity, according to researchers at the University of Massachusetts Medical School. And it's a lot easier than you think. Here are seven things your Zen master won't tell you, but we will.
1. You don't need a zendo.
You don't even need to use the word "zendo," Japanese for "meditation hall."
Serenity is a second away—anyplace, anytime. Your living room or bedroom will do — wherever you feel comfortable. "Eventually, you can learn to do it anywhere, but for beginners, it's easier if they have their own little spot," says Alan Finger,yoga master and founder of the Be Yoga and Yoga Works studios. The more you practice, the easier it will become to reach your meditative state on command — at your computer screen, waiting in traffic, or at the airport before a flight. Try to get in the habit of meditating in the morning instead of at night, when you're more likely to forget or be distracted.
2. You don't need a teacher with an exotic name and background.
Not if you've got the book or audio, according to Stephan Bodian, author ofMeditation for Dummies. "The practice itself is relatively easy," says Bodian, who compares meditation to running. You have to build muscle in order to run far and for long periods of time, just like you have to train your mind to be attentive and aware. All you need to do is breathe. Once you're sitting quietly, close your eyes, and inhale and exhale easily and fully.
3. You don't need an hour of alone time.
Some time is better than none. And like most things in life, if you're drawn to it, you'll invest yourself more fully with time, energy, and money. Start off by sitting for 2 or 3 minutes, 5 days a week. Slowly build up to 10, 15, and eventually 25 minutes. "It's a good amount of time to really feel refreshed afterward and calm," Finger says. Your blood pressure may decrease after just 15 minutes of meditation twice a day, according to at least one recent study. Lowering blood pressure by a few millimeters can significantly reduce your risk of cardiovascular disease.
