Our brain is in constant activity with an average of 60,000 thoughts a day. The function of our mind is to produce them, so suspending the stream of thoughts is impossible, but we can guide our focus of attention. Because our mind can be trained and this is where the power of meditation comes into play. Meditating is a method to exercise the mind, improve attention, energy and alertness.
Benefits of meditating
The benefits of meditating are many and, currently, meditation is backed by science, finding scientific literature based on studies that support it. People who practice it on a daily basis for a period of time benefit on many levels, both personally and in relation to the world.
The most surprising thing about these scientific studies is that some of them show how prolonged meditation causes changes in the hippocampus, in the thickness and in the density of gray matter. Another study of young Buddhists from the Scheche Monastery, made by neurologists from the Waisman Center of the University of Wisconsin, revealed that the number of neural connections of the monks was higher, compared to the population of the same age who did not meditate.
In addition to these changes in the brain, there are also multiple other benefits for those who practice meditation:
- Reduces stress and anxiety, helping to have a more relaxed mind
- Improves mood, reducing the risk of depression
- Helps to improve the quality of sleep, promoting a restful sleep
- Reduces negative thoughts, improving emotional stability
- Helps to relativize and see life without drama
- Through living in the present moment, it controls guilt, shame and anger
- Greater capacity for learning, memory, attention and concentration
- Reduces inflammatory processes and painful intensity
- Itmproves the functioning of the cardiovascular and immune system
- Relaxes the muscle tension of the whole body
- More empathy with people and the world
- Helps to breathe better and thus eliminate toxins from the body
Tips to start meditating
Comfort
The comfort to meditate is essential and the choice of clothing and place will revolve around achieving this state. Dress in those clothes that allow your body to feel good, without discomfort that can be distracting. Although meditation can be done even while doing other activities such as walking, we advise you to find a quiet space in your home to start with. A place with calm, with dim light, where nobody or nothing bothers you. Until you get into the habit, try to always be in the same place at the beginning of the practice so that your brain associates it with meditation. About the position, the ideal is to do it in the lotus position, sitting with your back straight and legs crossed. But if it is uncomfortable, you can help yourself with some cushions under the buttocks.
Breathing is a guide
Breathing connects the body and mind, keeping us aware of the present moment. To start meditating, observe the breath, focusing all your attention on how it enters through the nose and how you lead it to a place in your body. Do this repeatedly, inhaling and exhaling gently, concentrating on the sensations you feel as the air enters and exits your nostrils. Notice how your chest inflates and deflates, just like your abdomen does. Observe with curiosity how the movement of the breath sounds within you.
Do not conflict
Make friends with your mind, because thoughts are part of the process. It is very common that when you try to focus on your breathing, thoughts appear in your mind without stopping. Do not be alarmed by this, at the beginning it is usual to happen. The important and beautiful thing is to see how little by little, through perseverance, this fact is overcome. Your thoughts are not going to stop, therefore, it is better to take a gentle attitude: observe them, without trying to eliminate or avoid them and, again, return your attention to the breath.The longer you practice this, the more you will silence them. Because meditation is not blanking the mind, it is slowing down the force and frequency of thoughts.
Consistency is the key
Contrary to what happens with other practices, quantity is more convenient for meditation than quality. The number of times you meditate will be the ones that make you advance in meditation. And since at the beginning it is difficult to hold out for a long time, it is preferable that you do 5 minutes a day than do nothing. Or do short meditations throughout the day until you get into the habit. It is not advisable to lengthen it too long. At first the quality of the practice will not be good. As we explained previously, thoughts will assail you, you may not quite find the position and distraction will take over your moment. But as we have already said, quantity is better to start with than quality. Over time this will change organically.
“Nothing happens”
“Nothing happens” should be a mantra at initiation. The recommendation that many teachers give is that we should not take our meditations so seriously when we start with meditation. If we are very strict, the energy will decrease, as well as the desire and enthusiasm, increasing fatigue and stress. These states do not help us at all and they hinder our meditation. Do not add more problems and suffering to your life. Meditating has its learning process and it is natural that we make mistakes during practices. Remember that to advance on this path, fear of failure is not an option.