Meditation is a practice that involves training your mind to focus on the present moment. There are many different types of meditation, but they all involve some form of focused attention or relaxation.
How Do I Meditate? When starting out, consider downloading the Calm or Headspace apps, or even have a quick scout around on Google or YouTube for 'guided meditation'. Anybody can meditate, it is an open practice for everyone to consider, no matter who you are (I do not know anybody that cannot meditate).
When following a guided meditation, you may be instructed to focus on your breath, a specific object, or even a mantra.
The goal is to quiet the mind and reduce the distractions and stressors that may be causing you anxiety or other negative emotions.
Five to ten or so minutes a day is all it takes to start experiencing the benefits - remember, it's a practice, not every session is going to be good as others, or have a wow-factor. Over time, you may practice without a guide - considering further reading, such as: Bliss More by Light Watkins.
Why Meditation Could Be Good For Me? Meditation has been shown to have many benefits for both physical and mental health. It has been found to reduce stress, anxiety, and depression, as well as improve sleep, focus, and overall well-being. Meditation practice is not intended to 'fix' anything, it is a practice after all. The benefits can, however, help you lead a happier and healthier life.
Ok, So What's The Science Behind Meditation? Scientists believe that meditation works by changing the way the brain processes information.
Regular meditation practice can help strengthen the prefrontal cortex (front of the brain), which is responsible for decision-making, attention, and emotional regulation.
It may also help reduce activity in the amygdala, the part of the brain (in the centre) that processes fear and other negative emotions.
In addition to these neurological changes, meditation can also help reduce physiological responses to stress. When you meditate, your body's production of stress hormones, such as cortisol, may decrease, leading to a reduction in physical tension and anxiety.
You can find some research references at the end of this blog for some more information on the scientific benefits.
Overall, meditation is a powerful tool for improving mental and physical health. By training your mind to focus on the present moment and reducing the effects of stress and anxiety, meditation can help you feel more calm, centred, and balanced.
In My Own Personal Experience, the effects of meditation are most notable when I stop practice for a period of time, things seem more chaotic and wayward, my emotions seem erratic - I'm not at my best, simply by being 'off-kilter'. Personally, it is also my spiritual connectedness within the chaotic world around me.
Ready for a Challenge? Try meditating for just 10 minutes daily for a month (it often takes about this time to start noticing an effect) and see if you experience the same. Reply to this blog and share your experience with us.
You Want More? Ok, here are just 5 Research Papers on Meditation:
1. "The underlying anatomical correlates of long-term meditation: Larger hippocampal and frontal volumes of grey matter" by Eileen Luders et al. (2009). This study found that long-term meditation is associated with increased gray matter volume in the hippocampus and prefrontal cortex, which are regions of the brain involved in memory, learning, and emotional regulation.
2. "Mindfulness meditation and the immune system: a systematic review of randomised controlled trials" by Buric et al. (2017). This systematic review found that mindfulness meditation may have a positive effect on the immune system, with studies showing improvements in immune function among individuals who practiced mindfulness meditation.
3. "Meditation and its regulatory role on sleep" by Hariprasad et al. (2013). This study found that meditation can help improve sleep quality and reduce the severity of sleep disorders.
4. "Meditation programs for psychological stress and well-being: a systematic review and meta-analysis" by Goyal et al. (2014). This meta-analysis of 47 randomised controlled trials found that meditation programs can have a small but significant positive effect on symptoms of anxiety, depression, and stress.
5. "Meditation experience is associated with increased cortical thickness" by Sara W. Lazar et al. (2005). This study found that meditation is associated with increased cortical thickness in regions of the brain involved in attention, sensory processing, and interoception, which is the awareness of one's own bodily sensations.