Meditation, Ommmm-my! Getting from Mind-Full to Mindfulness!

We all have the innate capacity for greater clarity, calm, and focus. Consciousness is in fact a skill that can be sharpened when each day we wipe clean the debris that clouds our minds and trickles even into our physical bodies. Mindfulness meditation is a kind of focused awareness where we become distinctly aware of our selves, the nature of our thoughts, the quality of the sensations coursing within our veins. Yet mindfulness is not merely helpless attention that is splashed around our roving internal focus. It also incorporates the potential to alter the state and being of our consciousness, via our breath and attention. While meditation has so much potential that it can be prescribed as a tool to manage anger, depression, and anxiety, it is extremely trans-formative when used as a spiritual or mindful tool for wellness.

What Are the Benefits of Meditation?

The benefits of meditation include less stress, better focus, and a calmer mind. Meditation gives your mind a chance to slow down and rest. Over time, this simple practice can help you feel more steady each day.

We often see people sleep better and worry less once they make meditation a habit. It can also help you notice your feelings without getting swept away by them. Many find it easier to stay patient and present with the people they love.

According to the American Psychological Association, regular meditation can lower stress and improve focus and emotional balance. Small daily practice can add up to real change.

The benefits grow with steady practice, and joining meditation classes can help you build the habit. A calmer mind is something you can grow.

What Happens to Your Brain When You Meditate?

When you meditate, your brain shifts into a calmer and more focused state. The parts of the brain that handle stress begin to quiet down. At the same time, the areas that help with attention and self-control get a chance to grow stronger.

We can think of it like gentle exercise for the mind. Each time you bring your focus back to your breath, you are training your brain to stay steady. This is why meditation can feel hard at first and easier with practice.

Research from Harvard-affiliated Massachusetts General Hospital found that eight weeks of mindfulness meditation was linked to changes in brain areas tied to memory and stress. The brain can keep changing in healthy ways at any age.

Practices that calm the nervous system, such as a nervous system reset, can support these gentle changes. A calm brain helps the whole body feel safe.

There are various styles of meditation

Zen

While there are many various forms of meditation, let’s explore some of the most common, starting with Zen Buddhism meditation. In the Zen tradition, the practitioner is seated cross legged or in lotus position, one of the more important components of which is that your spine be completely erect. Your focus then is simply on the sound and motion of your breath coming in and out of your nose. The sound and sensation of each breath is a meditative focal point, very simple but powerful. The drawback is that for beginners it may be very hard to just sit and breathe!

Vipassana

Another common Buddhist style of meditation is Vipassana. It is a style of insight-based awareness when attention itself is used as a tool. To concentrate all of one’s focus on a specific point can be an enlightening and extremely calming experience. For instance, you could place all of your attention on a body part, a thought, or a visualization. The goal is truly to become liberated from the shackles of our own awareness which tends to lack focus and be chaotic in its natural state. This style of meditation takes years of cultivation to improve upon but can be seen as a daily or regular practice. Like polishing a jewel, we clarify our thoughts and mind, as we will notice many different thoughts coming through our consciousness as we are seated. We do not attach to any one of them however, we allow them to slide by and label them as mechanisms of the ego, or desire, or self defeat. We become very aware and curious about our thoughts in this style of meditation.

Guided Imagery

This is perhaps the most accessible style of meditation for the beginner. It may start with breathing in a seated or lying down position with closed eyes. From there an instructor cues in various visual scenes, sometimes like a story. The practitioner is able to visualize various motions and enactments that can journey them into their unconscious. This is a favored method for beginners because it allows a place for the meditator’s focus to rest and is highly interactive and imaginative. After completing the meditation, if done in a group setting, the practitioners may talk about some of the things that they felt and visualized in the sequence.

Chakra Meditation

This form of meditation is best performed after gaining a basic understanding of each of the chakras by becoming aware of their placement and function through the body. The practitioner then visualizes sending breath and sometimes light to those seven energy centers through the physical and subtle body. The subtle body is the non-visible and esoteric energy centers including the chakras and meridians. This form of meditation can be very effective and energizing to unblock the chakras and re-balance them. Chakra meditation is related to bringing balance to the flow of Kundalini energy which flows from the crown of our skull to the base of our root. This is an ancient yoga style that tends to be more spiritually focused.

How Do I Start Meditating?

You can start meditating with just a few quiet minutes and your own breath. Find a calm spot where you will not be disturbed. Sit in a way that feels comfortable, and let your shoulders relax.

Close your eyes and bring your attention to your breath. Notice the air moving in and out. When your mind wanders, and it will, gently bring your focus back. There is no need to judge yourself for drifting.

According to the National Center for Complementary and Integrative Health, about 1 in 7 adults in the United States has tried meditation. We share this so you know you are in good company as a beginner.

Many people start with their breath, and learning breathwork can make those first sessions feel easier. Starting small is the best way to begin.

How Long Should I Meditate Each Day?

How long you should meditate each day depends on your comfort and your schedule. There is no perfect number that works for everyone. The best length is one you can keep up with most days.

Many beginners start with just five minutes a day. As it begins to feel natural, you can slowly add more time. A short daily practice often works better than a long one you only do once in a while.

According to the American Psychological Association, even short, regular sessions of meditation can help lower stress over time. We find that being steady matters more than being long.

Short sessions of guided meditation can help you stay on track as the habit grows. A little each day goes a long way.

What Type of Meditation Is Best for Anxiety?

The best type of meditation for anxiety is often a simple, gentle practice that keeps you in the present. Mindfulness meditation is a common choice. It teaches you to notice your thoughts and feelings without fighting them.

Slow breathing meditation can also calm the body when worry feels strong. Guided meditation helps too, because a calm voice gives your mind something steady to follow. The goal is to feel safe in the present moment.

A 2014 review published in JAMA Internal Medicine found that mindfulness meditation programs can help ease anxiety and depression. We see meditation as one helpful tool among many.

When anxiety feels heavy or hard to manage on your own, anxiety therapy can offer steady, personal support. You do not have to face anxious feelings alone.

What Should You Not Do During Meditation?

What you should not do during meditation is force your mind to be empty or judge yourself for thinking. Many people believe they are doing it wrong when thoughts pop up. But a busy mind is normal, and noticing it is part of the practice.

Try not to expect perfect calm right away. Do not hold your breath or sit so stiffly that you feel pain. There is no need to rush or to compare your practice to anyone else’s.

According to the National Center for Complementary and Integrative Health, meditation is generally safe for most healthy people. We see it as a gentle practice you can return to anytime.

If sitting still feels hard at first, gentle movement in yoga classes can ease you into a calmer state. Kindness toward yourself makes the practice easier.