Meditation Practice

Meditation is a mind-body practice that heightens present-centered self-awareness, physical relaxation, and mental clarity. It is usually practiced in a seated position with the eyes closed and with a focus on the breath. The goal of meditation is not to free your mind of all thoughts but to be aware of your thoughts and to reflect on them without judgment. Regular meditation can be used a tool for personal growth or to reduce the stress, pain, and anxiety associated with physical and mental ailments.

What are the potential benefits of meditation?

It’s impossible for us to make our thoughts disappear; often, the more we try to suppress them, the louder they become. But practicing meditation can help clear away the mind’s chatter. Studies show that meditating even for as little as 10 minutes increases the brain's alpha waves (associated with relaxation) and decreases anxiety and depression.

How does meditation improve physical and emotional health?

Meditation acts on areas of the brain that modulate the autonomic nervous system which governs such functions as digestion and blood pressure—functions heavily affected by chronic stress. Through its physiological effects, regular meditation practice has been found to effectively counter heart disease, chronic pain, and other conditions. It is also valuable in improving emotional regulation.

Is meditation recommended for people with mental health concerns?

For people who struggle with relating emotions, or with specific mental health diagnoses, meditation can be a way to circumvent or avoid negative self-talk that is otherwise difficult to ignore. Meditation helps to provide an emotional buffer, giving an individual time to reflect before succumbing to negativity or acting impulsively. As a result, meditation practice has become regularly prescribed for mental health conditions.

How does meditation work?

Most forms of meditation are meant to decrease distractibility and promote focus on and enjoyment of the present moment. Meditation practice involves placing attention onto a single point of reference. It can involve focusing on the breath, on bodily sensations, or on a word or phrase, known as a mantra.

Does the mind have to be completely blank to meditate?

It’s common for a person’s thoughts to wander during meditation, especially when they are first starting out. Trying to stop thinking completely is futile and often serves to intensify unwanted thoughts. Instead, the key is to notice when the mind wanders and bring one’s attention gently back to the meditation practice.

How long do you have to meditate to see results?

Meditation involves a heightened focus on the present moment that can be disorienting at first. Many people stare with short sessions of 3 to 5 minutes and gradually increase the time they spend meditating. The length of the meditation is less important than being consistent, as many meditators agree that they see results practicing just 10 minutes every day.

Why should I try meditation?

Meditation has been shown to increase focus, reduce stress, and promote calmness. It can also help people recognize and accept negative emotions—especially when it is done in combination with mindfulness practices that keep people grounded in experiencing the present. Some people find it particularly beneficial to meditate in a structured group setting or with the help of a friend or family member.

How can I get started with a meditation practice?

There are many resources to help you start meditating. One of the best ways to begin a regular meditation practice is through a guided meditation app such as Calm or Headspace. Using an app makes it easier to get into the habit of meditating each day.