How to Meditate: Techniques and Benefits for Mindfulness
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The Need to Calm the Mind
Do you struggle trying to relax or calm your mind?
Living in a state of heightened or chronic stress can take a toll on the health of our mind and body. Fortunately there are several wellness modalities that are proven to ease the effects of stress with meditation ranking at the top of the list.
Just like exercising and eating healthy foods, meditation is a good (and essentially free) way to improve your well-being. In this article we will discuss the benefits you can experience through adopting your own meditation practice as well as resources so you can get started right with away.
The Science of Meditation
Many people gravitate toward meditation to ease excessive worries and ruminating thoughts but the research shows the benefits of meditation impact many aspects of our well-being and performance.
We have over a half-century of reliable data suggesting that meditation improves an array of psychological and biological health markers while helping mitigate symptoms of many disorders. In 1970, Harvard Professor Herbert Benson, M.D., was one of the first to start connecting the dots between mindfulness interventions and health improvement including genetic changes that could have a major impact on your longevity and disease prevention. By adopting a routine meditation practice you have the power to create a better life.
The best part might be that you don’t have to wait long for the benefits to kick in - many physical benefits take effect as soon you start. Research shows meditation initiates a relaxing response in the body, physically changes the brain, and can help:
Lower blood pressure and decrease heart rate.
Improve respiration and circulation.
Increase ability to process information.
Slow the cognitive effects of aging.
Reduce inflammation.
Support the immune system.
Reduce symptoms of menopause.
Control the brain’s response to pain.
Improve sleep.
Enhance mood and mental function.
These benefits and more may especially support individuals with anxiety and depressive disorders, fibromyalgia, hypertension, Irritable Bowel Disease, substance abuse, asthma, and cancer (just to name a few).
More recent studies involving neuroimaging show meditation activates the region of brain called the hippocampus which is known for its ties to learning, memory, and emotional regulation. This helps us understand how regular meditation can help us better “manage stress and anxiety, resolve conflicts, control impulses, and improve resilience, memory, and concentration” according to the National Center for Complimentary and Integrative Health.
Brain scans also indicate that continued meditation improves gray matter density and volume in the brain. These structural changes in the brain are attainable in as little as 8 weeks of regular meditation. Gray matter is one of the most important parts of our brain and nervous system allowing us to take in information, think, and function daily. “The gray matter is the place where the processing of sensation, perception, voluntary movement, learning, speech and cognition takes place (Cleveland Clinic).” Chronic lifestyle conditions related to the health of grey matter in the brain and spinal column include Alzheimer’s Disease, Parkinson’s Disease, and Multiple Sclerosis (MS).
Popular Meditation Styles to Try
The two most common types of meditation include transcendental meditation (also called mantra meditation) and Zen (or mindfulness) meditation.
Transcendental meditation involves silently reciting a calming mantra to shut out unwanted thoughts. You can think of a mantra as a statement of affirmation - a word or phrase that you want to spend time meditating on to engrain in your subconscious mind. Is there a new positive thought or belief you would like to adopt that supports your mental, emotional, or spiritual well-being? Selecting a Bible verse or small section of scripture is a great way help you strengthen your faith and connect with God during this time.
Zen meditation requires you to focus on your breath while you practice observing any passing thoughts, sensations, emotions, or sounds, and letting them go without judgment. This type of mindfulness meditation helps you still your mind and increase your attention in the present moment.
The goal is not to necessarily clear the mind rather to strengthen your mind by being in control of your thoughts (instead of them controlling you). If your mind begins to wander during your meditation, you acknowledge the thoughts you are having, you send them love, and you let them go as you gently bring your attention back to the present moment.
It is common for beginners to feel restless or bored but if you stick with your meditation practice, you will notice it becomes easier to be still and regulate your thoughts. You might consider trying a guided meditation to help you learn how to meditate or reduce outside disctraction. Guided meditations are often referred to as guided imagery or visualizations, using your senses and images to help you relax, connect with your body, or go on a mental journey toward self-reflection and discovery. Trained teachers and wellness professionals make guided mediations and visualizations available on blogs, Youtube, podcasts, and apps. We’ve included some recommendations at the end of this article to help you try one today.
How to Create Your Meditation Practice
Starting slow and building a mediation routine that make sense for your existing schedule can help you ease into your new healthy habit. Begin with as little as 2-5 minutes a day and work your way up to 20 minutes once or twice a day.
Meditation is easy and accessible; you can fit your practice in each morning, evening, or while taking a break. You can meditate inside, outdoors, or even in your parked car. It can be helpful to designate a certain spot in your home where you will complete your meditations most of the time. You can create a cozy space that has everything you need to feel equipped and encouraged to get started and maintain your momentum.
Find a comfortable position of your choice - either sitting, standing, or lying down. Be sure to check in with your body and make sure you will be able to maintain the position and posture you choose for the entire meditation session.
Resources for Guided Meditation
Listen to podcasts like Meditation Oasis
Explore apps such as Calm, Take a Break, and Headspace
Try this guided meditation from MIT Medical
Purchase the Dr. Andrew Weil’s Mindbody Toolkit
Search for guided meditations or visualizations on Youtube
References and Additional Resources
Jamil, A., Gutlapalli, S. D., Ali, M., Oble, M. J. P., Sonia, S. N., George, S., Shahi, S. R., Ali, Z., Abaza, A., & Mohammed, L. (2023). Meditation and Its Mental and Physical Health Benefits in 2023. Cureus, 15(6), e40650. https://doi.org/10.7759/cureus.40650
Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry research, 191(1), 36–43. https://doi.org/10.1016/j.pscychresns.2010.08.006
Tang, R., Friston, K. J., & Tang, Y. Y. (2020). Brief Mindfulness Meditation Induces Gray Matter Changes in a Brain Hub. Neural plasticity, 2020, 8830005. https://doi.org/10.1155/2020/8830005
Mercadante AA, Tadi P. Neuroanatomy, Gray Matter. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK553239/
Venditti, S., Verdone, L., Reale, A., Vetriani, V., Caserta, M., & Zampieri, M. (2020). Molecules of Silence: Effects of Meditation on Gene Expression and Epigenetics. Frontiers in psychology, 11, 1767. https://doi.org/10.3389/fpsyg.2020.01767
https://www.hsph.harvard.edu/news/hsph-in-the-news/benson-relaxation-genetics-health/
https://www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know
https://theconversation.com/six-common-misconceptions-about-meditation-90786
https://www.forbes.com/health/mind/benefits-of-meditation/
https://my.clevelandclinic.org/health/body/24831-grey-matter
https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
https://podcasts.apple.com/us/podcast/meditation-oasis/id204570355
