Meditate for 30 days—and see the change

We all have dozens of excuses for not taking the time to meditate daily. We’re too busy caring for our loved ones, our jobs, the kids (or the grandkids), the house, the bills, etc.

But the truth is that many of us may be terrified by the silence. When we finally address the need for “calmness” in our lives, we realize that making time for silence is essential to our well-being. It’s how we recharge and re-energize, which helps us have more empathy and patience for others. Most importantly, it’s how we can help relieve stress, which is so beneficial when we’re coping with prostate cancer.

How to meditate

There are many different styles and philosophies of meditation. Here are some basic instructions to help you get started:

1. Turn off all your telephones or anything else that may distract you.
2. Choose a quiet room that is peaceful to you.
3. Sit or lie in a position where your back is straight, but not tense.
4. Close your eyes and clear your mind.
5. Inhale and exhale slowly, but naturally. Notice how your body feels with every inhalation and exhalation. (Another method is to inhale and hold your breath to the count of 5, then release the breath.)When you find your mind starting to wander (as it will), gently refocus your attention to your breathing.
6. Continue to breathe in and out for 10-20 minutes, or longer, if you can spare the time.

As you meditate, try not to judge or chastise yourself when your mind wanders. It also helps not to have any expectations of each meditation session. If your mind tends to wander a lot, don’t think of it as a “bad” session. Instead, try to think of it as a session where your mind simply had a tendency to wander.

A tip for beginners

You may find that you feel more anxious when you first start to meditate. This is a very common occurrence, and should lessen with each practice session. If you find that your mind wanders to the point of intense distraction, you may want to try using a guided meditation. Listening to the words of the guided meditation may make it easier for you to relax and focus your mind. As you continue your practice over time, you can try meditating on your own at some point.

You can purchase guided meditation tapes and CDs at most bookstores. The free videos below can also help you get started. Click on the gray arrow on the lower left-hand side of the video to start (or stop) the meditation.

Make a 30-day commitment

If you meditate early in the morning, every morning for the next 30 days, you may start to notice more positive, calming changes during the rest of your day.

As you continue, you will find it will be much easier to sit still and just be. With regular practice, meditation will become such an important part of your life that on the days that you don’t do it, you’ll realize just how much you need it.

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