Most people know that meditation can help with stress but get stressed by the thought of it because they think meditation is complicated. The great news is that you cannot do meditation wrong! There is no judge or jury and anyone can do it!
Read on to learn the benefits of meditation along with a simple how to guide that is easy to follow!
How Does Meditation Work?
A big part of meditation is just simply sitting quietly (typically with eyes closed), and just taking this simple step has been shown to result in significant and immediate changes in the brain! In fact, MRI images show a complete change in the brain’s different departments, which results in a relaxation response in the rest of the body.
During meditation, beta waves, which are associated with information processing, are replaced by alpha waves, which are associated with brain coherence. The frontal and parietal lobes, which deal with reasoning, planning, and processing sensory information, slow down. And through the significant reduction in incoming sensory stimuli, the nervous system shifts to relation mode with improved functioning throughout the body.
The autonomic nervous system (which is essentially the automatic control system for the body) consists of two branches: the Sympathetic Nervous System (SNS) and Parasympathetic Nervous System (PNS).
The Sympathetic Nervous System (SNS) is associated with preparing the body for physical or mental activity. In response to a stressor, the SNS initiates the “fight-or-flight response” to prepare for action. It increases muscle blood flow and tension, dilates pupils, accelerates heart rate and respiration, and increases perspiration and arterial blood pressure. To conserve and concentrate energy, it slows down digestive activity.
The counterpart to the SNS is the Parasympathetic Nervous System (PNS) which is essential for rest and recovery. It is responsible for the “rest-and-digest” or “feed and breed” activities that occur when the body is at rest, especially after eating, including sexual arousal, salivation, lacrimation, urination, digestion and defecation. The PNS puts the brakes on the flight or fight response.
Particularly in these times it is easy to have your Sympathetic Nervous System turned on all the time. This is what being “Stressed Out” is all about. This is where meditation and exercise can become critical for reducing this response.
On a physical level, meditation:
Mental Benefits of Meditation
Meditation relaxes the body as well as the mind. Without constant stimuli entering the sensory pathways, the mind is able to relax and enter a state of deep rest. Meditation also allows for a deeper connection with the inner self. In doing so, self-esteem increases and people find that they get in touch their authentic feelings and desires which allows for better self-regulation. With regular practice of meditation:
How To Meditate
There are many different ways to meditate, and many people never get started because some of these methods can seem very complicated and challenging. People try to meditate and think they are “doing it wrong” because they do not know what to expect.
The fact is that meditation is simply sitting quietly and comfortably (usually with your eyes closed) while letting thoughts and feelings come and go! Sitting in a chair is fine – you do not need to sit in cross-legged position on the floor unless this is comfortable. The key is being able to relax, and for some people, kneeling with pillows or pads under the hips or using a kneeling chair allows them to relax while keeping the spine in alignment.
It is natural and normal for the mind to wander and generate all sorts of thoughts and feelings – the key is to learn to watch them come and go because thoughts and feelings never last! We are not our thoughts or our feelings. It is helpful to try to pay attention to your breathing – do not try to control it – just pay attention to it. Thoughts and feelings will intrude and this is NOT a problem – it is normal.
When your mind inevitably drifts and you become aware of it return your attention to your breathing. This process of drifting in thoughts and feelings and coming back to your breathing IS meditation. There is no “doing it wrong.” Think of it like house cleaning for your brain. This is why dreaming is so essential – your brain is cleaning house when you dream and to some extent meditation is just wakeful dreaming.
Try to set a timer and sit for 10 minutes a day and gradually increase the time to 20 or 30 minutes per day. It is crucial NOT to judge yourself – remember thoughts and feelings are normal – just watch the show! If you stick with this overtime the “noise” in your mind will slow down.
There are many apps available to help you meditate and many people find them helpful – the key is to use them daily and NOT judge yourself – just sit and be with yourself.
At first this can be challenging, but over time it gets easier and easier – good luck!