For thousands of years, meditation has been practiced, but only recently, scientific studies corroborated what ancient civilizations had always known: calming the mind for even a few minutes can have a profound effect on one’s body and soul. Nowadays, meditation is not just something monks and yogis do; its popularity has grown everywhere. It is easy, convenient, and can practically be done anywhere. This is why it is an individual’s first choice when going from a classroom to a workplace, or when one is sitting on a crowded bus or waiting in line at the supermarket.
What is meditation, then? It is basically a method of mind control where one either focuses exclusively on a certain object or lets thoughts come and go without holding on to any of them. Even though it is so deeply rooted in the teachings of Buddhism and Hinduism, you still don’t need to be a religious person to reap its benefits. A large number of people meditate nowadays to relieve stress and elevate their mood. Other religious practices that comprise the meditative elements are prayer and contemplation (Judaism, Islam, Christianity)—all of them being different methods of the same thing: obtaining peace, clearness, and an attachment to something greater than oneself (or even just to your inner peace).
Meditation isn’t just cross-legged sitting and chanting (although that’s sufficient for some people). With the latest research equipment like fMRIs and EEGs, scientists can now actually observe what goes on in the brain when meditating. The findings are startling: routine practice is associated with more compact brain tissue and tighter neural wiring in regions that have to do with concentration, sensory processing, and emotional management. In short, meditation isn’t merely good at calming you down—it has the potential to keep your brain in better condition as you get older, and make it more manageable to cope with challenging feelings like anger, sadness, or fear.
The benefits go beyond the mind. Research indicates that meditation can reduce blood pressure, improve sleep, aid digestion, and even alleviate chronic pain. It has also been proven to help with anxiety, depression, and stress-related disorders such as tension headaches or irritable bowel syndrome. Above the physical benefits, meditation can increase patience, creativity, concentration, and provide you with a feeling of calmness that can see you through stressful times.
One of the greatest things about meditation is that there is no one “right” way to do it. Some like focused meditation, in which you focus on a sound, a word, or your breath. Others like mindfulness meditation, in which you observe your thoughts and feelings without judgment. If stillness isn’t your thing, movement-based practices such as yoga, tai chi, or mindful walking may be more your style. And if you prefer guidance, there are lots of teachers and apps that can take you through the process step by step.
It doesn’t have to be tricky to get started. Find a quiet place—or as quiet as you can get—sit or lie comfortably, and put a timer on for a mere five minutes. Concentrate on your breath, use a mantra, or simply notice how your body feels. When your mind wanders (and it will), kindly return your attention. It doesn’t have to be perfect—meditation is a skill, and all skills improve with practice. A few minutes a day can make a significant difference.
That being said, meditation is not a one-size-fits-all approach. For some individuals, particularly those with some mental illnesses, it can bring up painful emotions. If this occurs, it’s best to check in with a professional or switch to a different type of practice, such as being more physically centered and less thought- or feeling-centered.
The beauty of meditation is in its flexibility. Whether you’re searching for spiritual growth, stress relief, or simply a moment of peace in your day, there’s a form of meditation that can work for you. All it takes is a willingness to pause, breathe, and see what a few quiet moments can bring.