The healing power of meditation
In today’s constantly connected world, the challenge more than ever is to have the discipline to slow down. Modern technology inundates our lives with distractions that draw our focus outward. It’s possible to mask chronic stress and other unhealthy psychological states, but we’ve all begun to recognise the need for something different.
Once thought to be an enigmatic practice reserved for yogis and hipsters, meditation has gained traction in recent years as the art of slowing down and looking inward has become increasingly popular. That may be due, in part, to the recognised meditation benefits for the brain.
Worry, anxiety, and stress can be more than distractions and constantly replaying in our mind daily problems and fears can begin to have a very real effect on our mental and physical health.
Controlling our attention as we meditate can help us feel more relaxed and at peace. And this peacefulness often lasts far beyond the meditation itself. So when stress appears hours later, we have the means to redirect it.
Like exercise for the body, meditation helps to condition the mind. Confronting and letting go of unwanted psychological states, like anxiety and fear, releases their hold and the associated conditioned response.
Studies now show control over our internal experience, once thought to be fixed, can be altered with the simple practice of meditation. And meditation can have very real physical benefits too. A recent study from UCLA found that long-term meditators had better-preserved brains than non-meditators as they aged. Participants who’d been meditating for an average of 20 years had more grey matter volume throughout the brain - although older meditators still had some volume loss compared to younger meditators, it wasn’t as pronounced as the non-meditators.
Meditation lets us become more aware and more purposeful about our actions. It teaches us how to respond, rather than just react, to situations in life. Though not a cure for chronic emotional and psychological stress disorders, meditation has many extraordinary benefits for mood and overall well-being. Just a few minutes of mindfulness and meditating can help hold off overwhelming emotion and guard against the powerful thought patterns that fund unproductive worries.
It sounds simple. But it takes practice to remain still in body and mind, to block out the world around us and quiet our thoughts, focusing on an awareness of the present moment.
Remember, meditation is a practice, so it's never perfect and anyone can begin just as they are. Here’s how to get started:
Get comfortable by finding a quiet, comfy place to sit or lie down, with your head, neck, and back straight but not stiff. It's also helpful to wear comfortable, loose clothing but it really doesn’t matter. You can meditate anywhere, wearing whatever you happen to have on at the time.
Consider a timer, preferably with a soft, gentle alarm, so you can focus on meditation and forget about time - and eliminate any excuses you have for stopping and doing something else (like checking your watch). Be sure to allow yourself time after meditation to become aware of where you are and get up gradually.
While some people meditate for longer sessions, even a few minutes every day can make a difference. Begin with a short, 5-minute, meditation session and gradually increase that time to 10 or 15 minutes until you are comfortable meditating for 30 minutes at a time, at least once a day.
Focus on your breathing, by tuning into the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall as the air enters your nostrils and leaves your nostrils. Pay attention to the temperature change when the breath is inhaled versus when it's exhaled.
Notice your thoughts without trying to stop them, so when they come up in your mind simply note them, remain calm, and use your breathing as an anchor. Imagine your thoughts as clouds passing by; watch them float along as they shift and change. Repeat this as often as you need to while you are meditating.
Give yourself a break if you find yourself getting carried away in your thoughts - whether with worry, fear or hope - and just return to your breathing. Don't be hard on yourself when this happens; the practice of returning to your breath and refocusing on the present is the practice of mindfulness.
Download an app if you're having trouble practicing meditation on your own, that provides free meditations and teaches you a variety of tools to help you stay centred throughout your day.