The next time you feel flustered or frazzled because there ought to be more hours in a day, take a deep breath and perhaps give meditation a try.

Joel Geske, associate professor of journalism and mass communication, is a co-leader of the meditation group Mindfulness and Meditation. The group began two years ago, and Geske has been practicing meditation since 1996. Geske described the group as a “small community” not restricted to a specific kind of meditation.

“I was looking around for a spiritual path,” Geske said. “Eastern religions emphasized meditation, [though] meditation is not strictly limited to eastern religions.”

Each of the group’s sessions begins with 20 to 25 minutes of meditation, either guided by someone or done by oneself. Then, for another 20 to 25 minutes, everyone divides into small groups to discuss reading – he group reads books about meditation and Buddhism and is currently reading “Genuine Happiness.” After group discussions, the members talk about the reading as a large group. Following this is 10 to 15 more minutes of meditation.

People in the class range span all age ranges, from those just starting college to those past retirement.

Geske said he enjoys getting to know others through the group, which is “very open to new members,” and there’s no need to worry if you’re tight on cash – the only costs involved in the group is purchasing the books it reads.

Geske shared the many benefits of meditation, including becoming calmer, more accepting and more focused, as well as being in control of one’s mind – rather than one’s mind controlling oneself – and providing an opportunity “to get to know yourself.”

During meditation practice, Geske said it is vital to “focus on the day present” and to “give 100 percent now.”

How to Mediate for Beginners:

1. Sit on a cushion or chair with your eyes either closed or partially open.

2. Sit with a straight back and lift the breastbone to open the lungs.

3. Begin deep breathing and concentrate on breathing – breathing in on count one, breathing out two.

4. Acknowledge wandering thoughts, but bring yourself back to breathing.

5. Meditate for five to 10 minutes and slowly increase.

– Tips from Joel Geske

Mindfulness and Meditation

When: 6 to 7 p.m. Sundays

Where: Unitarian Universalist Fellowship of Ames, 1015 N. Hyland Ave.

What meditate and empathy mean (courtesy Merriam-Webster dictionary)

Meditate: to engage in mental exercise (as concentration on one’s breathing or repetition of a mantra) for the purpose of reaching a heightened level of spiritual awareness

Types of meditation

Joel Geske, associate professor of the journalism and mass communication, said there are three kinds of meditation – Samadhi meditation, Vipassana meditation and loving kindness meditation, also known as compassion meditation.

Geske described Samadhi meditation as “quieting the mind” from chatter and allowing more focus.

Geske said Vipassana meditation is more “insight meditation.” Vipassana is beneficial because you can trace back as to why you’re feeling a certain emotion.

“It gives you that opportunity to think and explore what’s going on,” he said.