July 03, 2023

In the chaotic whirlwind of our daily lives, finding moments of calmness and clarity can seem like a distant dream. Fortunately, there is an appropriate tool that holds the key to unlocking our inner potential – meditation.

Meditation could serve as a key tool to calm our thoughts and increase productivity and focus, elevating our daily performance.

What is meditation?

The roots of meditation trace back thousands of years to ancient Eastern traditions. These wise ancient sages perceived meditation as a deliberation, turning the attention away from the fluctuations of the mind, releasing attachments and identification with external objects. As our focus turns inward, our sensory organs and perceptions quiet down, creating a stillness that liberates the mind from external objects.

Our minds have a natural tendency to wander, often caught up in a constant stream of thoughts that we may not even be aware of. However, with the practice of meditation, we can quiet this stream and immerse ourselves in the present moment. Regular training embrace a calm evaluation of everyday situations, allowing us to respond with mindfulness and intention.

In our modern era, a wide range of meditation practices has blossomed, with each one designed to meet specific objectives. Many of us seek refuge from the relentless pace of modern technologies, using meditation to clear our overwhelming minds and find emotional balance within ourselves.

What is happening within us?

Several studies highlight the power of meditation in enhancing brain health, emotional integration, and developing cognitive function.

By strengthening neural connections and forming pathways, meditation fosters brain regions responsible for learning, memory, and attention. It also profoundly cultivates overall well-being.

Based on study evidence, structured mindfulness practise reduces stress and anxiety by calming the sympathetic nervous system and activating the parasympathetic branch. This causes activation of slower, more relaxing brain waves, providing deeper focus and calmness of mind.

Mindfulness meditation also reduces ruminative thoughts by decreasing activity in the “default mode network” region and enhances awareness of emotions and bodily sensations through increased insula activation. This encourages a greater presence in the moment instead of self-related thinking and mind-wandering.

How to meditate?

It’s essential to start slowly and gradually to avoid feeling overwhelmed or discouraged. Taking small steps can help build a strong foundation for your meditation practice. Allow me to show you the basic five steps to follow when embarking on your meditation journey.

Meditation session:

1. Find a Space: Choose a quiet and comfortable place where you won’t be disturbed during your meditation session.
2. Take a Seat: You can sit cross-legged on the floor or cushion, keeping your back upright alert. If you don’t feel comfortable, you can try sitting against a wall or using a chair initially.
3. Set a Timer: As a beginner, start with short meditation sessions, around 2-5 minutes. Increase the duration gradually; don’t rush, though.
4. Feel Your Breath: Observe the sensation of the air filling and leaving your body naturally, without controlling it. Focusing on the breath has a calming effect on the mind and body. As you pay attention to the breath, the parasympathetic nervous system is activated, leading to a relaxation response.
5. Stay in the Present Moment: Gently focus on the present moment. Let go of any thoughts about the past or future. If your mind starts to wander, gently guide your attention back to your breath. Remember, wandering is a natural ability of the mind during meditation; don’t feel disappointed or frustrated. Just return your concentration to the breath.

How to Build a Habit?

1. Consistency is the key. Embedding a new habit requires consistency. Establish a regular time for your daily meditation practice. It could be early in the morning after brushing your teeth or before bedtime.
2. Start simply. Begin with manageable tasks that are easy to integrate into your daily routine. Try not to break the sequence; it is better to meditate for one minute than to skip the meditation for a day.
3. Create a special place. Find a peaceful space for your daily meditation practice. By having a dedicated area for meditation, you can mentally prepare yourself for your practice.
4. Journal your progress. Maintain a habit journal and make it a daily ritual to record your feelings about each meditation practice. It will provide valuable insights, keep you motivated, and serve as a powerful tool to track your journey towards building a successful habit.

Additional Tips

Be patient and compassionate with Yourself

Like any new skill, meditation takes time to develop. Be patient and kind to yourself and don’t expect immediate results.

Be open to self-discovery and growth

Embrace the process without fixating on future outcomes. Meditation is an evolving journey that unfolds gradually.

Dealing with uncomfortable feelings

Meditation can seem boring or unpleasant at first. If so, try to focus on a particular area of your body connected with a breath, such as your belly, lower ribs or chest. Place your hand on this area and observe your breath. You can also try taking shorter inhales and longer exhales to distract from these thoughts.

Meditation Practise to Cultivate Mindfulness

You can practice mindfulness meditation guided or unguided. I would recommend starting with guided one, as instructions can help remind us to come back to the present moment and let go of distracting thoughts. Here is a guided mediation focusing on breathing that you can listen to; three minutes is a great time to start with.

The 3 Minute Breathing Space Meditation