Understanding Meditation and Its Benefits

The age-old practice of meditation has been validated by MRI studies, showing notable enhancements in both mental and physical health.

With distractions all around me, I often find myself forgetting why I entered a room. Cognitive scientists refer to these lapses as "brain freezes," which are common and not necessarily indicative of serious conditions like Alzheimer's. While this is reassuring, maintaining focus on tasks has become increasingly challenging. Could meditation be a solution for my aging brain? After all, I easily spend a few minutes each day scrolling through social media.

Duration of Meditation

As a newcomer, opinions vary on how long one should meditate. Some suggest starting with just one minute, while others recommend five or even fifteen minutes. I opted for two minutes—a manageable duration that I can easily integrate into my morning routine.

Meditation: Active Engagement

Many perceive meditation as a passive activity: you simply sit comfortably and reflect. However, anyone who has tried this knows how challenging it can be. Meditation involves actively controlling your thoughts rather than allowing them to flow freely, which is often mistaken for daydreaming.

Entering the Silence

A common term among practitioners is “Getting Into The Gap,” referring to the stillness found between thoughts. This is quite challenging due to what’s known as the "monkey mind," where thoughts jump around incessantly.

Calming the Monkey Mind

Meditation serves to soothe this restless mental state. If complete thought cessation proves too difficult, a helpful strategy is to concentrate on something simple and repetitive—like your breath.

Focusing on Your Breath

To begin, set a timer for your desired meditation duration. I prefer three minutes, allowing me a minute to settle in without cutting into my meditation time. While some instructors advise against using a timer, I find it reduces stress by letting me focus solely on my breathing.

You can choose any comfortable position—lying down, while prone to sleep, is still valid if you feel fatigued.

Ready, Set, Breathe

Once your timer is set and you're comfortable, concentrate on your breathing. Count as you inhale and exhale, using phrases that resonate with you—like "in" and "out." This repetition acts as a mantra, helping to anchor your wandering mind.

During meditation, you'll likely find your thoughts drifting. When this happens, gently redirect your focus back to your breath without self-judgment.

Breathing Deeply

Practice deep belly breathing. Allow your abdomen to expand as you inhale and contract as you exhale—this is not about posing; it's about relaxation. Ensure your breaths are slow and steady.

Embracing Imperfection

Consistency is key. If you meditate regularly and make a genuine effort to focus, you will experience benefits, even if you feel some sessions were less successful.

Recognizing Progress

The outcomes of meditation may vary by individual. For me, one noticeable change has been a reduction in reactivity to daily events, allowing me a moment of pause to consider my responses—sometimes, that pause makes all the difference.

Chapter 2: Practical Meditation Resources

The first video, "10-Minute Guided Meditation For Complete Beginners | Mindful Breath & Body Awareness," provides a simple introduction to meditation techniques and mindfulness practices.

The second video, "How to Meditate (properly) for Beginners," offers valuable tips and guidance for those just starting their meditation journey.