For aeons, meditation has been considered an integral part of our well-being. But do we truly understand how it affects us?

In recent years, words such as 'mindfulness' and ‘self-care’ have garnered exponential interest to the point where they are reduced to being buzzwords. At the same time, there has also been an increased interest in the scientific community to explore their effects and, subsequently, their benefits on our well-being. 

One way in which we can practise mindfulness and, by extension, self-care is by practising meditation; the crux of this article. This week we focus on the extent to which meditation has a positive effect on our lives and a glimpse at how we can start our journey in meditation.

Shortcuts For The Busy Reader

What is Meditation?

4 Benefits of Meditation

1. Reduces Stress & Anxiety Levels

2. Aids in Mood Regulation

3. Increases Self-Awareness

4. Improves Memory

Steps to Begin Your Meditation Routine

1. Make Some Time

2. Find a Comfortable Place

3. Focus On Your Breathing

4. Settle Into the Moment

What is Meditation?

Meditation is an age-old practice of mindfulness that involves using various physical and mental techniques. These techniques originate from various parts of the world and can include focusing, clearing our minds, and breathing exercises. 

Meditation is frequently practised as a means of relaxation, reducing anxiety levels and emotional regulation. Despite being such a powerful tool for well-being, the benefits of meditation are only being considered and understood in recent times.

4 Benefits of Meditation

Introducing meditation to your daily routine has numerous benefits. This section looks into a few of the many benefits we gain from meditating. 

1. Reduces Stress & Anxiety Levels

Meditation has been shown to reduce our stress and anxiety levels. A 2013 study found that incorporating mindfulness meditation for 8 weeks can significantly reduce inflammatory responses that are often a by-product of stress. Furthermore, other literature has found that meditation improves the symptoms of stress-related disorders such as irritable bowel syndrome and PTSD.

Less stress means reduced feelings of anxiousness A variety of meditation and mindfulness exercises are considered to reduce anxiety levels. For example, research findings show that mindfulness meditation, wherein we are aware of what we are feeling at the present moment, can reduce the severity of symptoms in individuals diagnosed with generalised anxiety disorder (GAD) whilst also improving stress reactivity and coping. 

2. Aids in Mood Regulation

Over time, meditation can affect the way we experience and react to emotionally charged situations. For example, research has shown that individuals who meditate reported far fewer negative thoughts when viewing negative images compared to those who were simply instructed to allow their thoughts to ‘wander freely’.

Other literature has also found that integrating meditation with therapy also helps alleviate depressive symptoms. 

3. Increases Self-Awareness

Meditation helps us remain focused in the present, making us aware of our thoughts as they arise. Individuals who often meditate tend to develop this over time, becoming more in tune with their feelings and thoughts, so much so that they are aware of subtle changes in themselves, such as how they respond to stressful situations.

4. Improves Memory

Meditation has also been shown to impact our brain’s functioning positively. Research has found that consistent meditation for 8 weeks was closely linked to an increase in grey matter production in regions of the brain responsible for learning and memory processes, among other neural functions such as emotional regulation and considering various perspectives. 

Given that there are significant benefits to mediation, how can we begin to incorporate mediation into our busy schedules effectively?

Steps to Begin Your Meditation Routine

This section looks at how you can ease into meditating and incorporate it into your daily routine.

1. Make Some Time

We are constantly on the run from one thing to the next, making it hard to find the time to have a one-off meditation session, let alone practise it consistently. While it may seem challenging, start by setting aside some time for yourself, even if it is just 5 minutes. It could be right after you wake up, right before you go to bed, on your way to work or when you are preparing dinner. Such small breaks are enough to begin to make a difference in your routine.

2. Find a Comfortable Place

Meditation can be done virtually anywhere. Whether you choose to sit cross-legged on the floor or sit on a chair, you must ensure that your surroundings make you feel comfortable and relaxed while also helping you remain alert.   

3. Focus On Your Breathing

Start by defocusing your gaze or closing your eyes and taking a few slow breaths. During this time, relax your body from head to toe, relieving yourself of any tension whilst continuing to breathe slowly. 

4. Settle Into the Moment

As you fall into a rhythm with your breathing techniques, paying attention to your body and/or your thoughts can help you stay rooted in the moment. You can also shift your attention to your body and focus on each part from head to toe, taking time to notice the sensations you feel. This allows you to be more connected and will also help you be rooted in the present moment.

Yet, at the same time, do not be too critical of yourself if you find your mind wandering. Acknowledge the distraction and gently redirect your mind to your breathing. Getting distracted is inevitable, but how you manage it is far more important. 

Remember, meditation takes practice. If at first you find yourself struggling to get into the groove of things and want specific guidance, there are many applications, such as Headspace or Calm, that provide a guided approach to meditation that you can do at your convenience. 

Whether it is paying attention to our present or being more conscious of our responses to stressors, incorporating meditation into our daily routine can have a significant effect on our well-being. All we need is a few extra minutes to spare to begin our journey into the realms of meditation.