A Mindful Practice

Meditation is simple but not easy. This is how Melenie Borden, yoga and meditation instructor, refers to the introspective practice of keeping the body and mind still to gain self-acknowledge and self-control. In a world that encourages people to be constantly on the move, it’s no wonder some find meditation a challenge.

“We are not taught to be content with the stillness of body and mind,” she says. “In fact, we are always encouraged toward more. Society drives us to have more, do more and be more. This way of living is very conducive to productivity, but not to health or happiness.”

She says, though, that it's okay for meditation to be complex. After all, sitting with one’s thoughts and emotions can be challenging, especially for those dealing with trauma. Born in Cape Town, South Africa, and now a Boca Raton resident, Borden, 48, explains the benefits a meditation practice can bring.

“In our fast-paced world that places so many demands on our attention, meditation gives us a break from those demands, and it only requires a few minutes of your time per day,” she says. In return, meditation can reduce stress, anxiety, depression, help lower blood pressure, strengthen the immune system, improve memory and help regulate your mood. “In short,” she says, “meditation is a free remedy for better physical, emotional and mental health.”

Borden, who has practiced meditation for over a decade, was introduced to the practice through yoga at a time when she suffered from chronic pain. After countless doctor appointments that led to no clear diagnosis, she sought alternative remedies like yoga and was hooked from day one. “I have never been healthier, happier and more in control of my mental and emotional state,” she says. 

Borden recommends following these steps to meditate:

1. Sit comfortably in a chair or cross-legged on the floor with a pillow under you to elevate your hips. 
2. Keep your spine straight and shoulders relaxed.
3. Close your eyes to reduce external stimulation.
4. Take 3-5 deep breaths and say to yourself, ‘I breathe in….I breathe out…’ with each breath.
5. Do a slow scan of your body from head to toe and relax each body part as you move along. Take your time and don’t overthink. You can say to yourself, ‘I’m letting go of the tension in this area.’
6. Once relaxed, bring your attention to your external environment. Notice sounds, lights through your eyelids or the temperature of the room. There will be a lot of stimuli trying to grab your attention. Focus on each and move on to the next.
7. Be aware of any emotions or thoughts that come up. Let them come and go. You don’t want to relieve each emotion or explore each thought; you want to notice as they come up in the moment.
8. Bring your focus back to your breath. Inhale and exhale about ten times. If you lose count, begin again at one. When your mind wanders, gently bring it back to your breath and counting.
9. Continue the above steps for as long as you want. 
10. Open your eyes when you’re ready.
11. Enjoy the sense of calm and take your time getting up.

Borden explains that the best time to meditate is when you have a block of time when no one is expecting anything from you. “As a small business owner, mom and wife, I find my best time to meditate is in the evening after supper and before bed.”

If you're considering practicing meditation at home, Borden suggests using the same space for the first weeks. “Set it up with a chair or pillow to help you be more comfortable and bring into the space anything that would help you feel supported, such as a candle or incense. These can help signal your brain that it is meditation time,” says Borden.

What’s more, meditation will help you notice how busy your mind is during the day. With continued practice, Borden says, you’ll begin to master the mind and find that you can control or direct its attention more often and deliberately. “When you learn that you are not your thoughts or emotions, you are no longer reactive and find self-control and regulation through meditation.”

Borden encourages people of all ages to try meditation. Any practice that reduces stress-related symptoms has physical and emotional benefits, ultimately leading to change. She believes that if people regularly meditated, the world would be a more empathetic and kinder place.

It just takes discipline and commitment to venture into the world of mindfulness. Don’t know how to start? Check out this website on Meditation 101, listen to Ten Percent Happier on your favorite digital platform or simply visit Dharma Holistics in Boca Raton for a meditation session with Borden.