by Brenda Haak

Created on: February 05, 2007   Last Updated: May 11, 2007

There's a chill in the air and a dusting of frost on the ground here in southeastern Pennsylvania. In the evenings, as we leave the office, we bundle up in wool scarves, Ugg boots and fluffy down jackets. We make the trek across the icy parking lot to our cars and notice the solid state of our breath as it freezes upon exhalation. When we inhale, the chill makes us long for the warmth of a heated yoga studio. Winter has arrived. Along with plummeting mercury, this season of joy often brings a measure of stress as the holidays approach. No matter what religion or spirituality you embrace, you are likely to feel rushed and maybe even overwhelmed at some point this month. Help, in the form of meditation, can be a saving grace. Here's a primer for beginnings and a reminder for those more adept at the practice.

To begin meditating, sit comfortably, set a timer for 10 minutes, and explore one of the following strategies. Consider yourself forewarned: Meditation is a delightfully simple practice, but it is not easy and it takes practice.

1. Just sit. Commit to doing nothing more than sitting quietly and watching what happens. Don't pick up the phone, don't answer the doorbell and don't add another item to your to-do list. Just sit and observe the thoughts that arise and pass through your mind. You will likely be surprised by how difficult it is to sit quietly for 10 minutes. In the process you may learn something important about the qualities of the restless mind and the ever-changing nature of life.

2. Listen to the sounds of life. Close your eyes and notice the sounds both within and around you. Open your ears and adopt a receptive attitude. At first, you will likely hear only the most obvious noises, but over time, you will discover new layers of sounds that you had previously tuned out. Challenge yourself to observe what you hear without clinging to or resisting the sounds. Notice how the world feels more alive as your awareness of the present deepens.

3. Practice bare attention. Notice the raw sensations of the present moment - feelings of warmth and coolness, hardness and softness, pressure and ease. Which parts of your body are in contact with the earth? How does the shape of the body shift with each inhalation and exhalation? How does your experience change over time? Cultivating an awareness of the present moment will foster a more serene and attentive mind, one that is able to settle into the here and now.

4. Follow the breath. Attach your mind to the breath. While you're breathing in, notice that you are breathing in. While you are breathing out, focus on the exhalation. Don't manipulate the breath in any way; simply watch it with your mind's eye. When you find that your mind has strayed, as it inevitably will, gently refocus it on the breath and begin again.

5. Use a mantra. Choose a favorite word, phrase, prayer, or fragment of a poem, and repeat it slowly and softly. Let its rhythm and meaning lull you into a quiet, contemplative state of ease. When you notice that your mind has wandered off to other thoughts, simply redirect it back toward the words you've chosen as your touchstone and rededicate your awareness to them.

6. Practice kindness. As you sit quietly, focus your inner attention on someone you know who might benefit from an extra dose of kindness and care. In your mind's eye, send this person love, happiness, and well-being. Soften your skin, open the floodgates of your heart, and let gentle goodwill pour forth.

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