MEDITATION AND MINDFULNESS

You Should Start Meditating Today

To improve the quality of your life.

Meditation is one of the most ancient yet widely used practices, which many individuals who are focused on personal growth have adopted to achieve mindfulness: a state of calm, presence in the now, mental clarity, and emotional stability. The earliest records of meditation tradition can be traced back as early as 1500 BC in Hinduism as a way of seeking enlightenment. In western culture, meditation has actually started to gain a lot of popularity in the 19th century. It has since been used as a successful tool to reduce daily stress, anxiety, worry and to overall improve health conditions in a society that until then has mostly been prescribing medication to treat the symptoms whilst disregarding the actual root of the problem.

“Meditation is like a gym in which you develop the powerful mental muscles of calm and insight.” Ajahn Brahm

I was 26 years old. I had an extremely overactive mind, was easily animated by outside stimuli, struggling with anxiety, and was reactive in my relationships. I didn’t quite like where things were headed and how I was not acting as my ideal self. I have heard of meditation before and even tried a few free guided meditations on YouTube, but nothing ever clicked. After a while, I stumbled upon ‘Autobiography of a Yogi’ and I learned about Kriya Yoga, which is a form of meditation that uses breathing techniques to calm and interiorize the mind.

I still didn’t start practicing even after finishing the book. It was only until my stress levels resulted in sleeping issues and difficult interactions with others that I realized I had to give it a try. It was actually due to a person that was bringing out the worst in me at the time. In retrospect, I should give them thanks since it motivated me to start a meditation practice. Having to interact with them almost daily, made me realize things weren’t going to improve if I kept acting, but most importantly, reacting as before. I thought it wouldn’t hurt trying to meditate. And it didn’t. I am not going to say that meditation fixed all my relationships, but it improved most of them. The reason is that my approach towards life changed. Instead of coming from a reactive place, I adopted a more understanding and peaceful way of looking at things.

What are the benefits of meditation?

From a psychological point of view, meditation can have a positive impact on a person’s overall well-being. We live in the age of information, which comes very quickly and from various sources. Add that to stressful things such as financial worries or family matters, it can quickly get overwhelming for us. Even for those who have developed proper coping mechanisms and ways to compartmentalize their emotions in a healthy and self-sufficient way, things can get out of hand sometimes. As a matter of fact, the habit of meditating daily can help one become more focused on the task at hand, whether at school, at work, or at home, help healthily release negative emotions without the need of throwing tantrums or having meltdowns, reduced levels of anxiety and of course, better relationships with our loved ones.

“Meditation is a vital way to purify and quiet the mind, thus rejuvenating the body.” Deepak Chopra

Having more clarity and peace of mind, you can also improve your self-confidence in trying out new activities, becoming more assertive, making new friends, or giving a speech in front of an audience. When stress level decrease, you find that things tend to go smoother in your daily lives and interactions with others.

How can this happen, you ask?

Well, it is quite simple. By simply taking a short break from the constant external world stimulation and going inside, even for a few minutes, focusing on simple breathing exercises and/or visualization, you start becoming less reactive to the outside environment and more attentive to your own feelings. The next step would be identifying the emotions you are experiencing at that time and asking introspective questions such as: ‘’Why am I feeling this way? Where is this feeling coming from? Is this who I am or is it just something that is going away?’’ By asking these questions, you can grasp that feelings are actually fleeting and that you should not identify with these feelings, which will ultimately lead to a sense of empowerment when you realize you have control over them.

‘We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves.’ Buddha

Another easy way would be to also focus on the visualization of some happy memories, something that brings you joy, or simply just try to sit still and focus on the breath. The great thing is that you can start with as little as five minutes a day and once you get the hang of it, the time can be incrementally extended.

How to get into the habit to meditate?

In the beginning, it might seem daunting, and you might find the practice of meditating boring or will struggle to keep still since our minds are not used to it. It is believed that we have around 12.000 to 60.000 thoughts a day which means that even when we are being idle, our minds are busy with incessant chattering. So starting with a few minutes a day, preferably at the same hour and making it a daily practice, will rewire your brain in adopting this practice and soon it becomes second nature.

“Meditation invokes that which is known in neuroscience as neuroplasticity; which is the loosening of the old nerve cells or hardwiring in the brain, to make space for the new to emerge.” Craig Krishna

Creating a stable routine is the first step. From a scientific standpoint, this refers to the neuroplasticity of the human brain and the fact that it can easily be reshaped to provide benefits and long-lasting positive results. It has been proven that the brain can rewire itself in as little as three weeks, which means that with dedication and constant everyday practice, results can be seen after only twenty-one days in a person’s mental, spiritual, and behavioral attitude.

Which type of meditation is the most appropriate?

There are certainly a wide variety of meditation practices and techniques that you can try. You can start taking walks in nature, practicing mindfulness, observing different flowers or trees, or insects. Meditating on awareness can also cultivate qualities such as compassion, acts of kindness, and gratitude. Or simply start with some quiet time in the morning or evening.

“The soul loves to meditate, for in contact with the spirit lies its greatest joy.” Paramhamsa Yogananda

Another great way would be the guided meditations since they can lay a solid foundation for your spiritual journey. In my practice, I have found Kriya yoga more than suitable for a beginner. The Ananda app that one can download for free on the phone offers a plenitude of options for beginners and even gives the opportunity of creating your own.

For those unfamiliar with Kriya yoga, it starts with some simple exercises to shake off the tension in the body, followed by breathing exercises to help calm and interiorize the mind. You can then chant a simple mantra or sit quietly and allow yourself a few moments of introspection. All the meditations are taught by experienced Ananda member practitioners and their voices are calm and relaxing.

Of course, there are many other mediation techniques out there, the most important is to find the one that best suits you. Remember, there is no wrong or right way to meditate. It is important to have patience, be consistent, supportive, and adapt according to your own needs. What works for one individual might not work for the other one, but the goal is always the same: creating a harmonious and peaceful environment, where you can feel safe to take some quiet moments to relax and develop a better understanding of your emotions and better coping mechanisms to deal with the stressful situations.

So, to conclude: should you start meditating?

Absolutely YES! The results of a daily meditation routine can definitely be noticeable in just a few days, you being able to become calmer, to establish and maintain better relationships, and improved concentration at school/work, reduced levels of stress, anxiety, and depression, a boost in the immune system, a more positive outlook on life, compassion for oneself and others, gratitude. This goes without mentioning that developing such a good healthy habit, can lead to a more fulfilling life.

“The goal of meditation is not to get rid of thoughts or emotions. The goal is to become more aware of your thoughts and emotions and learn how to move through them without getting stuck.” Dr. P. Goldin

What are your thoughts on meditation?

Thanks for reading!