By now we’re sure you’re no stranger to the term meditation. It hit the mainstream several years ago, and has since increased in popularity, with numerous apps in particular making it more accessible. So, what exactly is it?
Mediation is a practice in which the mind is trained to focus, with the aim being to create a mentally clear and emotionally calm and stable state. It goes back thousands of years, with many meditative techniques originating from Eastern traditions. Some types of meditation involve maintaining mental focus on a particular sensation, such as breathing, a sound, a visual image, or a mantra, which is a repeated word or phrase. Other forms of meditation include the practice of mindfulness, which involves maintaining attention or awareness on the present moment without making judgments.
Those who meditate regularly often advocate for the practice, listing off numerous benefits. While rigorous scientific trials around meditation have been limited to date, initial results do show some promising benefits.
These include a positive impact on mental health, such as a reduction in stress, anxiety, and depression. Calming and focusing the mind and bringing a greater sense of awareness to the body is said to help meditators to better manage and respond to wider mental challenges.
There is also some initial evidence to suggest meditation can help improve sleep, manage blood pressure, and improve focus. There are also early suggestions it could help with pain and even symptoms related to withdrawal from nicotine, alcohol, and some drugs. Other studies are also looking at the effects of meditation and mindfulness on weight control.
While the benefits are promising, getting into meditation can be a daunting and often hard process – in our busy lives, calming our minds is no easy feat.
A good way to get started is to utilise an app such as Calm or Headspace or join an in-person session where someone guides you through.
If you want to try it on your own, start by sitting or standing in a calm, quiet place with your eyes closed. Set a timer and get comfortable. Start by bringing your attention to your breath, focusing on breathing in slowly and breathing out fully. If it helps to count your breath that’s absolutely fine too. Your mind will naturally wander and that’s okay, the key is to notice without reacting. Simply notice it and bring your focus back to the breath. This will happen over and over, especially as you start out, but we promise it does get easier.
Start small, perhaps a few minutes a day, then gradually build up. Walking meditation is also a fantastic way to get the same benefits but often in a more convenient way. On your next commute to the office slow down a little and be really mindful of each step. Start by focusing on how your foot meets the pavement, before bringing that awareness up the body, and eventually focus on the sights, smells, and noises around you. Again, there are lots of apps or free online tutorials to help guide you.
Happy meditating Rebels.
