<strong>Meditation: What’s It All About and Does It Actually Work?</strong>
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Most people know one thing about meditation: that it involves clearing your mind. No wonder people find it so intimidating! Who can completely clear their mind? Well, it takes some time, but you can do it with meditation. The important thing is to not get caught up on that detail. You don’t have to do things perfectly to reap the many benefits of meditation. Just taking a few minutes each day to be quiet and reflective can help with all sorts of problems, like stress, anxiety, depression, poor concentration, and more.
What is Meditation?
Meditation, a practice that dates back thousands of years, involves focusing or clearing your mind. When you think about meditation, you might think of sitting and chanting something like “om” over and over again, but meditation can take many different forms. The form your meditation takes depends entirely on you and your needs and preferences.
Different Types of Meditation
Some forms of meditation include:
Meditation with Movement
If you’ve ever dabbled in meditation, you might be most familiar with this type. Focusing on your breathing would be considered meditation with movement. So would focusing on walking or specific body movements. Tai chi and yoga are considered to be movement meditation practices.
Body-Centered Meditation
This form of meditation involves focusing on the physical sensations you feel in your body, also known as doing a ‘body scan.’ You simply try to notice any sensations you feel in your body – like tingling, tightness, heat or coolness, or even itching. This helps you learn how to keep your attention on the present moment and to recognize and accept what’s happening without necessarily trying to change it.
Mantra Meditation
This is where you would use the aforementioned “om” – or another phrase or sound of your choice. Repeating a sound or phrase, either aloud or in your head, is one way you can focus the mind during meditation.
Visual-Based Meditation
Visual-based meditation involves focusing on something you can see, whether it’s a physical image in front of you or an image in your mind.
Mindfulness Meditation
This type of meditation evolved from Buddhist teachings and is perhaps the most popular practice. It can help you to develop your mindfulness. Mindfulness refers to focusing on the present moment, without letting your mind wander to the past or future. In mindfulness meditation, you notice the thoughts that are going through your head, without judging them or becoming emotional. Simply observe your thoughts and then let them go. You might find it helpful to focus on your breath or an object that you can see while you’re doing this.
The Health Benefits of Meditation
Meditation is so powerful because it’s an accessible way for people to improve their health. You don’t need any special tools to meditate and you don’t have to spend any money to get started. Here are a few ways meditation can help to improve your overall wellness:
Meditation Can Lower Anxiety
We all feel stressed sometimes, but if you have “persistent, excessive worries” that still bother you even in the absence of a stressor, you’re probably experiencing anxiety. Anxiety can cause or agitate mental health conditions and can also lead to physical symptoms like sweating, rapid heartbeat, dizziness, insomnia and trouble breathing. Anxiety can have a major impact on your life, but meditation is very effective in lowering anxiety.
The holistic health experts at Austin-based supplement company More Natural Healing note that lowered anxiety is one of the best-documented benefits of meditation. In their blog post “5 Reasons to Try Meditation,” they go to to say that:
“Meditation helps to lower anxiety by giving us a moment to slow down, focus on the moment, and stay on top of runaway feelings. There are meditation techniques that allow people to get control of anxiety in the moment as well as meditation techniques that can help to unwind after a particularly harsh day.”
Meditation Can Improve Your Physical Health
Renee Enriquez, M.D., says that while meditation is a valuable exercise for the mind, it also comes with benefits for the body, as well – and not just small ones. Meditation can have major positive impacts on physical health.
Dr. Enriquez says:
“Research in recent years has also shown its [meditation’s] benefits for reducing heart disease and hypertension, as well as chronic pain, gastrointestinal conditions, and asthma.”
Studies have also found that meditation can help with pain and inflammation and even boost the immune system.
Related: Women: Do Your Doctors Really Listen to You?
Meditation Can Increase Mindfulness
Mindfulness meditation practices can help you to develop mindfulness. Mindfulness refers to living in the present moment, without letting your mind wander to the past or future, and it’s a wonderful tool for good mental health. Have you ever been trying to get something important done, but found your mind wandering to the other items on your to-do list? Or maybe you were spending time with a partner or friend, and found yourself zoned out, instead worrying about the future? If so, you can see how learning to be more mindful can help you to improve your relationships and mental health.
Getting Started with Meditation is Easier Than You Think
Here’s some good news: anyone can reap the benefits of meditation, even you! While it’s going to take practice, getting started is the first and most important step – and it’s easier than you think. Here’s how to meditate:
1. Sit Down
Sit down on a comfortable chair, with your back straight and your feet on the floor. You can also kneel, sit in the Lotus position, or in any position that’s comfortable for you. Make sure you are in a calm and quiet environment, and that you’ll have some time to yourself.
2. Set a Timer
If you’re just starting out, you can start with a shorter period of time. Even 3-5 minutes is plenty at first!
3. Notice Your Breath
Many people choose to close their eyes and imagine their breath as a certain color, like a calming blue, as it goes in the nose, through the lungs, and out the mouth. Try to stay focused on that image, until your mind wanders – and it will!
4. Notice Your Mind Wandering
When your mind inevitably wanders, don’t get upset at yourself. Simply notice that you’re thinking of something else, and just return your attention to your breath.
5. Keep Practicing
The first few times (or maybe even the first 40 times) that you meditate, you might not feel like you’re “doing it right.” You will have wandering thoughts constantly (it’s the way our brains are wired) and you might feel frustrated. And that’s ok! Even taking the time to spend a few minutes each day in quiet and calm can improve your wellness. And you will eventually be able to keep wandering thoughts at bay, if you make meditation a habit!
As Dr. Enriquez says:
“Meditation is a marathon, not a sprint. So, take your time and try not to get frustrated if you don’t immediately connect with a particular form of meditation. Our minds and bodies take time to adapt to change. Both want to be balanced, so take things slow and give yourself time to recalibrate. That’s what meditation is all about, after all.”
We’re Your Piece of Peace in Austin
At Sage Blossom Massage, we believe in the power of holistic healing. Whole foods, exercise, and all-natural therapies and practices can go a long way when it comes to improving and maintaining our overall wellness. Want to supplement your meditation practice, or need more immediate relief? Massage can help to reduce anxiety, stress, and aches and pains, and can boost energy and happiness.
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