How to Meditate
To begin meditation one must shift their focus from inner thoughts to the present moment.
How to shift focus:
1. Begin with breathing
As you breathe in and out, focus on the feeling of your lungs inflating and deflating. After some time apply this focus to other parts of your body. Purposefully relax your muscles and feel your body sink, feel the tension to hold yourself upright release as you try to relax.
2. Listen to your surroundings
Now that you’ve focused on the sensations of your body, hear the noises happening around you. Don’t try to identify these noises, this will happen automatically, instead feel the frequency of each noise as it hits your eardrum.
3. Let your thoughts pass
As thoughts enter your mind gently acknowledge them and let them pass. Inevitably—your to-do list, past conversations, or future worries will arise. To let go of these thoughts just redirect your attention to breathing. Feel that sensation of your lungs inflating and deflating once again.
Why Meditate? The Science-Backed Benefits
Before we dive into the "how," let's briefly touch upon the "why." A substantial body of research highlights the numerous benefits of meditation. For instance, a meta-analysis published in JAMA Internal Medicine found that mindfulness meditation programs can significantly improve anxiety, depression, and pain in adults (Goyal et al., 2014). Furthermore, studies have shown meditation to:
Reduce stress: By regulating the body's stress response (Tang et al., 2015).
Improve focus and attention: Enhancing cognitive functions (MacLean et al., 2010).
Increase self-awareness: Fostering a deeper understanding of one's thoughts and emotions (Segal et al., 2018).
Enhance emotional regulation: Leading to more balanced reactions to life's challenges (Grossman et al., 2004).
These are just a few examples, underscoring the powerful impact meditation can have on both our mental and physical health.
Practical Tips for Sustainable Practice
Guided Meditations: Especially for beginners, guided meditations can be incredibly helpful. Apps like Calm, Headspace, and Insight Timer offer a vast library of guided meditations for various purposes.
Mindful Moments Throughout Your Day: You don't have to be sitting formally to practice mindfulness. Try bringing mindful awareness to everyday activities like eating, walking, or washing dishes. Notice the sensations, sights, and sounds.
Journaling: After your meditation, a few minutes of journaling can help you reflect on your experience, notice patterns in your thoughts, and deepen your self-awareness.
Join a Community: If possible, consider joining a local meditation group or class. Practicing with others can provide motivation, support, and a sense of community.
Patience and Persistence: Meditation is a skill that develops over time. There will be challenging days, but with consistent practice and a compassionate attitude, you will begin to experience its profound benefits.
Conclusion
Meditation is a powerful tool for navigating the complexities of modern life with greater ease and clarity. By dedicating even a few minutes each day to cultivating mindfulness, you can embark on a journey towards a more peaceful, focused, and emotionally resilient self. Start small, be kind to yourself, and embrace the transformative potential that lies within.
Cited Credible Sources:
Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Sharma, R., ... & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.
Grossman, P., Niemann, L., Schmidt, S., & Walach, H. (2004). Mindfulness-based stress reduction and health benefits: A meta-analysis. Journal of psychosomatic research, 57(1), 35-43.
MacLean, K. A., Ferrer, E., Aichele, S. E., Bridwell, D. A., Zanesco, A. P., King, B. G., ... & Saron, C. D. (2010). Intensive meditation training improves perceptual discrimination and sustained attention. Psychological science, 21(6), 829-839.1
Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. (2018). Mindfulness-based cognitive therapy for depression: A new approach to preventing relapse. Guilford Press.2
Tang, Y. Y., Hölzel, B. K., & Posner, M. I. 3(2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213-225.