The Beginners Guide to Meditation
Meditation is a practice that originated in India as a way to become more present and build self-awareness. The practice has taken many forms, including yoga, breathing, and spiritual meditations, and more recently has evolved into a tool to help us cope with our everyday challenges that affect us emotionally and physically.
Meditation is so prevalent now largely because scientific studies have shown the health benefits of the practice. Johns Hopkins University researchers have completed 47 trials with over 3,500 participants, and have found that mindful meditation can help reduce anxiety. Other studies have shown its efficacy in improving the immune system.
The upside doesn’t stop there. Meditation has been shown to lower cortisol levels, heart rate, and respiration rate…all of the things that happen to your body when you’re in a super relaxed state! The calming effect of the practice also helps improve concentration and focus.
What’s really remarkable is the physiological alteration that occur in the brain with consistent meditation. The brain volume increases in the hippocampus aka the memory center of the brain, while the volume decreases in the amygdala aka the fight-or-flight response area of the brain.
How do you do it?
All you need to begin, is to 1) find a comfortable seat and 2) either plant your feet softly on the ground or sit cross-legged. Close your eyes and begin mindfully breathing, paying attention to the breath going in through your nose, and slowly out your mouth.
Rather than trying to prevent your thoughts from filtering in, suspend your judgment and just simply observe your breath and whatever pops into your mind. The goal of meditation is be able to come back to your present mind and breath the moment you notice yourself drifting off into thought.
If you’re not totally sure where to go from here, let a guide talk you through the process of settling in and going deeply into a meditative state. This is called guided meditation and you can access it directly on your phone via apps like Insight Timer, Headspace, Calm, Breethe and 10% Happier.
Even if you’ve only got 10 minutes to spare between conference calls or while you prep dinner, meditation is a simple tool to keep in your back pocket that will help you decompress and reset when you feel the anxiety creeping in or stress levels rising. Now’s the time to start protecting your body and mind for a healthier you and a brighter future.