How to Use Meditation to Treat Mental Disorders

Meditation isn't just about burning incense or chanting on a mountaintop. Recent studies show that meditation greatly improves focus and can even help with certain physical ailments like high blood pressure. One of the greatest effects of meditation is learning to "quiet the mind," which can be especially difficult for those with certain mental conditions. There are many different ways to meditate. We are going to start with one of the simpler ones, known as breath awareness meditation.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• quiet space without distractions
• soothing music (optional)
• incense (optional)
• straight-back chair or meditation cushion
• timer or clock

1. Try to set aside time to meditate everyday. Ideal times for meditation are when you first wake up in the morning and right before bedtime.
2. If you are a beginner, you will want to start slow. Five minutes will do. Find a quiet space without distractions. If you live with someone, let them know ahead of time you will need to be undisturbed for at least 5-10 minutes and make a sign to put on the door to remind them.
3. If you have a cell phone, leave it in another room or turn it off. Prepare your space by lighting incense and putting some soft music on (if you want). These props help prepare your mind for what's to come, but you don't have to do them if it doesn't feel right to you. Dim lighting is also an excellent mental cue.
4. Sit down on your chair or cushion, paying attention to your posture. Your spine should be straight and head slightly tilted forward. Try to maintain a half-smile on your face.
5. Breathe in deeply through your nose, filling your belly with air. As you breathe in, count as high as you can quietly to yourself.
6. Do the same with your out breath, counting up from one.
7. Repeat for 5-20 minutes, counting each breath. Whenever you find your mind wandering, just begin your count again.

Tips & Warnings

• Be patient with yourself. When you first begin meditation, it will be very hard to keep your mind from wandering. Don't get frustrated. Just start counting again. Everyone's mind wanders, and sometimes it will do this more than at other times. The important part is to keep at it.
• If you start out at five minutes daily, you can increase the amount of time you sit by one minute each day or week. The recommended amount of meditation is one hour per day, though many people never get up to that level.
• Don't give up! If you are having trouble counting your breath, you may want to try a guided meditation. There are many good ones available in health food stores, new age shops and online.
• Don't give up if you get off-track! Just start back as soon as you remember.