Stress is the natural reaction your body experiences when changes or challenges arise. It can lead to various physical, emotional, and behavioral responses. It is an unavoidable part of human existence.
While we usually handle everyday pressures, major life events – career changes, job loss, marriage, divorce, illness, financial troubles, the loss of a loved one, or natural disasters – can trigger intense stress responses. The constant 24/7 news cycle and the overwhelming influx of information in our digital age only amplify these stressors. Add October 7 and its continued aftermath, along with a rise in antisemitism, and it’s no wonder that so many of us are a nervous wreck.
Thankfully, there is a healthy way to combat stress: meditation. When done in a way that is halachically acceptable, it can help to make you feel more centered and prepared to conquer the stressors of everyday life.
Meditation uses a focus word or a repetitive activity to help the mind disengage from the constant flow of thoughts that typically occupies it. As this happens, the mind naturally calms down, and the body relaxes due to the connection between the mind and body.
There are five steps to meditation:
- Choose a focus word, perhaps Shema, shalom, or peace, or calm, or any other word of your choosing.
- Gently direct your attention to this chosen focus word and repeat it mentally.
- Notice whenever your mind has wandered, as it inevitably will.
- When it does, gently bring your attention back to your focus word. Think of it like steering a canoe: the current may carry you off course, but you can make small, gentle paddle adjustments instead of fighting against the water.
- Continue repeating steps two through four until your meditation time is over.
Meditation isn’t about achieving a quiet mind – it’s about effortlessly returning to your chosen focus whenever you notice your attention has drifted away. Though meditation techniques vary widely, most share this fundamental mechanism of gentle refocusing.
For maximum benefit, meditate twice a day. Most people find that meditating first thing in the morning before breakfast works best. To fully wake up from sleep, you may want to splash a little water on your face, stretch a bit, etc. Then, sit up in bed or on your chair, close your eyes, take a few breaths and begin.
Your second meditation is best in the late afternoon or before your evening meal.
Ideally, it’s best to meditate for 15 minutes. Some people begin with seven to ten minutes and slowly build up to 15 minutes.
What if morning meditation doesn’t work for you? Everyone’s schedule and biorhythms are different. If morning meditation isn’t your thing, consider alternatives, like meditating after breakfast. Have a light breakfast without caffeine and wait 15-30 minutes after eating to minimize digestive distractions. A mid-morning meditation can work if you have time after finishing your morning routine.
For your first meditation, find a quiet spot, sit comfortably, and close your eyes. Let your body relax naturally. As thoughts drift through your mind, simply let them pass by like clouds in the sky. After settling in for a minute, begin to mentally repeat your focus word, without moving your tongue or lips – just let the word float in your mind wherever it feels natural. Don’t try to control it or make it a rhythm.
Your mind will wander – that’s completely normal. When you notice you’re no longer thinking of your focus word, gently bring your attention back to it. Continue this practice for 15 minutes. When time is up, take a moment to sit quietly before slowly opening your eyes.
Now, close your eyes and after settling in for a moment or two, start thinking your focus word easily and effortlessly and continue for the next 15 minutes.
After a few meditations, you should begin to feel more relaxed. Repeating this every day and getting into the habit of taking this quiet time will fundamentally change your life by helping you reduce your stress.
Kosher meditation – which is devoid of idol worship found in Eastern meditation techniques – is a therapeutic method for reducing stress, unlike Jewish contemplative or mystical meditations, which are aimed at spiritual objectives.
Although this meditation is not designed to enhance religious experiences, any practice that fosters inner peace and heightens awareness will naturally enrich one’s religious life. Therefore, while religious and spiritual experiences are not the goals, they may be welcome byproducts.
It’s important to remember that meditation is a personal practice. There isn’t a one-size-fits-all answer for the best time to meditate. Experiment with different times to find what works best for your lifestyle and energy level. Listen to your body, consider your schedule, and be patient with yourself. Pay attention to how food or caffeine in your stomach affects your meditation, as this can guide you on how long to wait before meditating after a meal. The goal is to make meditation a comfortable habit you look forward to rather than a chore.
By doing kosher meditation, you will see the transformative effect it has on your mind, body, and soul. Close your eyes, take a deep breath, and start your meditation journey today.