What meditation means to your body and mind
The actual practice of meditation can be done in many different ways but the one type that has shown promising results is known as mindfulness meditation.
The purpose of the practice is to train your mind to be firmly focused on the present moment. It involves the act of focusing your attention on something such as your breathing, as well as taking moments to simply observe and be aware of things around and within you.
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Meditation keeps your brain healthy
Just like how exercises will make your body physically stronger, this mental exercise will make your brain stronger. It activates the parts of your brain that promote things like intelligence, empathy, and happiness just to list a few.
It’s a known fact that our brain start slowly shrinking starting around the age of 30[but keeping your brain in shape with meditation can prevent the shrinking altogether.
A simple way to meditate
If you’ve never meditated before, spending as little as 2 minutes a day may be a great start to develop a meditation habit and experience the results.
One thing to keep in mind is that meditation isn’t about trying to stop your thoughts. It’s more about being aware of them and then simply allowing them to come and go.
All you need is a comfortable space where you are likely not to be disturbed and do the following:
- Sit with your back straight at a comfortable level, either on a chair or on the floor (Whichever is more comfortable).
- Start by leaving your eyes open with a relaxed soft focus.
- Take one deep breath in through your nose and out through your mouth.
- While breathing out, gently close your eyes and resume normal breathing
- Take a moment to pause and enjoy being present in the moment. Feel the pressure of your body on the chair beneath you, the feet on the floor and the hands and the arms just resting on the legs.
- Gently bring the focus back to your breathing and notice the breath and the body with its rising and falling sensation.
- When you’ve realized your mind has wandered from any thoughts, sounds or other sensations, gently bring the focus back to your breath again.
- Gradually bring the attention back to your body and the space around you. Then gently open your eyes again.
- Take a moment to soak in how that felt for you before going about your day.
Meditation hears the cries of your body
When we’re too busy, we may not notice the subtle symptoms of our body. For example, when we are stressed, there are early symptoms such as tightness, irritation and heaviness in the body. When we ignore these symptoms, it can lead to much more amplified symptoms such as high blood pressure, fatigue and anxiety.
Meditation helps you become more aware with what your body has been trying to communicate with you about your health and well-being in order address certain issues before it’s too late.
Meditation recharges your brain
Meditation is what helps you to be in a restful and recuperative state where you are not controlled by your thoughts and feelings. As a result your mind will become better able to manage them in a way where you just observe them so you can make better decisions.
Clearing the obstacles to meditation
There are many things that may be preventing you from experiencing the amazing results of engaging in regular meditation. Here are some challenges to expect as well as some guidance on how to handle them:
- Doubt – Your skepticism might take over and you might be questioning if such a simple practice can really help you in any way. A ton of evidence has shown it does, so go in with an open mind and trust the process. You will notice the changes gradually and the possibilities will soon become a reality for you.
- Restlessness – You may find yourself restless and constantly distracted with thoughts when meditating. Be aware this is totally normal especially in the beginning. Like any other practice, you will have some good days and bad days but as you continue training your mind, you’ll become more and more fluent with entering into a calm state.
- Impatience– You might not experiencing the benefits as quickly as some other people do. Don’t worry. While it might take you a little longer to see the positive outcomes, go at your own pace and as you continue to practice and get better, you will definitely experience the results.
- Sleepiness – You will definitely have trouble focusing if you’re tired or low on energy. If you find this happening often, try to meditate during a time where you are more awake such as earlier in the day rather than closer to bedtime.
- Discouragement – As with any other new habit formation, life happens and you will miss some days that you were hoping to get a meditation session in. Don’t let this discourage you into giving up. Keep moving forward and do it whenever you can. Every little bit helps to create a big result.
Why it’s worth it to start meditation
Over 50 years of scientific research has shown compelling evidence of the many different types of benefits meditation can have on both your brain and your body.
One of the most compelling piece of evidence for meditation that I have found was that it literally changes your brain. Brain scans have shown that the neuron rich part of the brain known as grey matter was noticeably increased in multiple areas of the brain involved with important functions such as decision making, emotional regulation and memory.
