Why Meditate? And How?

Why Meditate?

Human beings have been practicing meditation for centuries in an effort to cultivate a sense of calm and centeredness, to increase emotional regulation, and find deeper awareness of our inner selves and the world around us. So it seems logical that we find significant benefits in meditation, otherwise this practice would not have stood the test of time. 

 In 2000, the Dalai Lama spearheaded the meeting of meditation and scientific study by inviting a team of scientists to study the brain activity of expert Buddhist meditators. This effort led to multiple studies across 20 major US universities.

This research has shown that the brain can be re-shaped by experience; we are capable of re-training our brains. We can effectively train our brains to focus and concentrate more easily by practicing focused attention. Scientists have observed actual physical changes to the gray matter of the brain when this occurs. This re-wiring of the brain is known as neuroplasticity. The more we practice, the better we will become. Each time we practice, we place another new wire in our brain, and over time, this can lead to significant change and improvement. It’s the same principle of learning and practicing any skill, such as a tennis serve or learning to play piano - practice leads to improvement. A 2014 article in Scientific American describes this further: 

Nothing changes in the surrounding environment, but the meditator regulates mental states to achieve a form of inner enrichment, an experience that affects brain functioning and its physical structure. The evidence amassed from this research has begun to show that meditation can rewire brain circuits to produce salutary effects not just on the mind and the brain but on the entire body.

Today, it is commonplace for major medical institutions to recommend meditation and mindfulness practices to reduce stress and anxiety, increase a sense of calm and centeredness, and in some cases, help to cope with physical pain. According to the Mayo Clinic, meditation can be an important practice in managing the physical symptoms and emotional ramifications of several health conditions, including depression anxiety, asthma, cancer, chronic pain, heart disease, high blood pressure, IBS, headaches, and sleep problems.

What is the “best” way to meditate and how much meditation do we need to experience benefits? 

The shortest answer is that the best way to begin meditating is the way that feels most accessible and comfortable for you. Your meditation practice will grow and evolve over time. There’s no need to overwhelm yourself by trying to meditate for 30 minutes each day right away. Starting small and building a sustainable habit is what will benefit you the most over time. 

Consistency matters, so try starting off with 5 minutes each day. Or maybe 5 minutes most days. Over time, build up to 10, 15, 20, 30 minutes each or most days. As you begin to feel the benefits of bringing meditation into your life, you will hopefully feel inspired to continue growing your practice.

The “Rules”

For many of us, “meditation” can summon the image of a person seated upright in a crossed leg position. It’s true that seated meditations can help draw energy up the spine and strike a great balance of focus and relaxation, restfulness and alertness. Sitting upright can help prevent us from slipping into sleep as we meditate.

Many teachers believe sitting is the optimal position for maintaining awareness and focus during a meditation, but sometimes sitting can be uncomfortable for sustained periods, particularly for those with certain injuries, illness, or physical limitations. A specific physical posture can be a tool to help us reach the optimal mind state during a meditation, but it’s not required, especially if pain or discomfort is a distraction. Meditation is available to everyone, regardless of physical abilities. The ideal physical posture is one that feels comfortable for you and helps you create a sustainable meditation routine. 

If a seated meditation is uncomfortable, a supine (lying down) meditation may be a good alternative. After all, we know the value of savasana (or corpse pose) at the end of a yoga practice, when we lie on the floor in a state of relaxation and rest, while maintaining awareness.

Lying down on our backs can help our spines stay straight, help us relax, and help us avoid discomfort and physical distractions. To arrive in a comfortable corpse pose, you can place a pillow under your head or under your knees, and allow your arms to rest at your sides. Allow your toes to fall out the side. You may want to dim any overhead lights that may shine on your face. Relax your shoulders and give your chin a slight tuck to elongate your spine.

There are techniques you can use to help keep the mind alert and attentive while you’re lying down:

• Lie on the floor, not your bed or the couch

• Keep your eyes slightly open to allow light in and gaze at fixed spot on the ceiling

• Bend your knees, put your feet flat on the floor, and allow your knees to touch in constructive rest

• Do your meditation at a time of day when you’re more alert

At the end of your supine meditation, begin to deepen your breath and make small movements in your hands and feet. Roll your neck from side to side, reach your arms overhead for a full body stretch. Carefully roll to one side, and take your time as you carefully push yourself up to a seated or standing position.

To begin a simple mindfulness meditation, find a quiet place, and come to a comfortable position. Set a timer for 5 minutes. Close your eyes and take a deep, cleansing breath, in and out. Let yourself breathe naturally, ideally through the nose. Rest your attention on your breath. Notice as it flows in and out. Notice when thoughts pop up in your mind. Say hello to the thought and then gently return to your breath. If you find your attention has been carried off  by thoughts, simply notice that and return your attention to your breath. That’s all you have to do: notice and observe what goes on in your mind when you sit down, close your eyes, and breathe. You do not need to apply any judgement or take any steps to “fix” whatever may be happening in your mind. Simply observe and return your attention to the breath when it wanders.