Benefits of Meditation

Last Updated on November 27, 2022 by Tracey McGrath

Meditation is a beautifully simple practice that can help to improve your sense of well-being as well as your physical health. It only takes a few minutes a day and the benefits of meditation are life-changing. This article will define meditation and give you a quick overview of how to start your meditation practice.

What is Meditation?

Meditation is simply the practice of placing your attention on something other than your thoughts. It is a simple practice but not necessarily an easy one. Our brains are made to be constantly thinking.

Meditation is not about turning off your brain. Thoughts will always pop up while you’re meditating.  You notice those thoughts without judgment and magically they disappear.

Meditation can be intimidating for some people.  It was for me!  I thought I had to be Buddhist or totally zen BEFORE meditating.  I also thought I needed certain clothing or pillows or candles to be able to do it “right”. None of that is the case. Meditation is a simple intentional practice that can be done by anyone and anywhere (and in any type of clothing!)   

Meditation is an effective treatment for stress reduction and blood pressure.¹ It can also slow the aging process and help to improve memory.^2,3

How to Meditate for Beginners

It’s thankfully very simple!  Here are the 3 simple steps to meditate. 

1. Be still (sit or lie down)
2. Direct your attention to one thing*  

*Your breath is often the easiest since it’s always available to you.  

3. Notice your object of attention for whatever period of time you want. 

I place my hands on my belly or chest so that I can feel them rise up and down with my breathing.  That helps me stay aware of my breath.    

Again, it’s totally normal to have thoughts pop up.  Just notice them, label them and let them go.  “Oh, that’s me thinking again”.  Or “Oh, that’s a memory.”  Or “Oh, that’s me planning.”

Think of them like bubbles or clouds.  They are floating by and then disappear.  

Thoughts During Meditation

Most importantly, meditation is NOT about shutting off your mind.  It’s not about not thinking.  Your brain is designed to think. 

Like my meditation teacher, davidji, says, “If you’re not thinking, you’re dead.” 

It’s normal to have thoughts.  You have about 6,000-8,000 thoughts per day.⁴  They are coming at you constantly. And it’s hard to stop that thought train, especially the first time you meditate.  It’s about learning to let your thoughts go and let the thought train keep on moving.  

When you start to notice your thoughts you begin to disengage from them. It’s easier to see them as something fleeting. This allows you to not get caught up in whatever story you’re creating. This helped me tremendously as I was going through my divorce. I began to understand that my thoughts were not me. One of the greatest benefits of meditation is how it helps you to become less judgemental.

I like to think of meditation as my opportunity to be quiet.  To be literally quiet but to also allow my mind to calm itself and listen.  With all these thoughts constantly coming at us, it can be tough to listen to what our hearts are saying. Meditation gives us that opportunity.

Types of Meditation

There are many different types of meditation. Here are a few of the most popular forms:

• Guided/Imagery
• Mantra
• Mindfulness
• Body Scan
• Breath Awareness
• Loving Kindness
• Mindful Eating
• Walking
• Crystal
• Candle Gazing

I’ve tried lots of different types of meditation. I often mix up the style of meditation I use based on how I’m feeling.  If I’m really anxious then I will usually use a mantra (which is just a short phrase) to repeat over and over.  It keeps my mind from straying into my always lengthy to-do list.  

But if I’m feeling sad or negative then a guided meditation will help me to focus on a dream or image. It transports me to a new place and reminds me that my mind is a powerful tool.

Whatever works for you is best! 

One of the most important things is to be comfortable! Make sure you’re comfortable or you’ll be less likely to keep up your practice.  If sitting on a sturdy cushion works for you, then great.  If you need to lie down then do it. 

But just make sure you’re not falling asleep.  You want to be in a relaxed state but not constantly falling asleep.  This just means you need more sleep, my friend. Check out my posts on the importance of sleep!   

Meditation Experiences

The only 3 things that can happen when you meditate are:

1. You notice your object of attention
2. You fall asleep
3. You have thoughts

That’s all that could happen! Meditation is a very simple practice but not necessarily easy. You may find yourself questioning if you’re doing it “right”. Trust me. You are. If you are showing up consistently to practice you are doing it right.

Some practices may feel like meditation is “supposed to”. You feel calm, relaxed, and tapped into your intuition. Some practices may not feel like that at all. You may feel like your thoughts are coming at you nonstop. That’s ok. It’s normal. Just keep showing up. It’s the intention to practice that can have profound effects on your life.

Try a FREE guided meditation created by me to try your practice today!  

Books for Meditation Beginners

There are tons of great books on the practice of meditation. Here are a few of my favorites:

• “Wherever You Go, There You Are” by Jon Kabat-Zinn
• “Secrets of Meditation” by davidji
• “Unplug” by Suze Yalof-Schwarz

How to Create A Meditation Practice

Meditation is a practice. You must practice it in order for it to work and reap the benefits. Like with anything with consistent practice, it will become easier. Create a habit of doing meditation daily. Choose a consistent time of day that you know will work for you.

Some people choose to do it first thing in the morning. Using a timer or an app like UnPlug is helpful so you don’t get distracted about time. Use my link and get a one-month trial free on the UnPlug app! Be consistent with your practice and you will see benefits.

Create a dedicated space to practice. Your mind will automatically be triggered that it’s time to meditate when you enter that space. It could be as simple as a pillow on the floor or a certain chair. You can choose to use a meditation cushion or stool or a beautiful meditation cushion from Gaiam. Just make sure you are comfortable and can relax during your practice.

Choose an amount of time that feels easiest for you. That may be only 3 minutes a day at first. That’s ok! You’re more likely to stick with a habit that you can actually achieve.

Try this FREE guided meditation to start your meditation practice today! It only takes a few minutes to start on your path to bliss.

Benefits of Meditation

Meditation is proven to:

• Help reduce anxiety
• Reduce stress
• Improve your mood
• Improve sleep  
• Decrease panic attacks
• Decrease blood pressure
• Improve productivity
• Promote brain growth
• Improve memory
• Improve grades/test scores
• Increase happiness
• Decrease ruminating thoughts
• Decrease loneliness in older adults
• Decrease sensitivity to pain
• Slow aging process

Work With Me

If you’d like help creating your meditation practice book a session with me! I provide coaching for time-starved women on how to meditate and use therapeutic art to create more peace and joy in their lives.

References:

1. https://www.health.harvard.edu/heart-health/meditation-and-a-relaxation-technique-to-lower-blood-pressure
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3057175/
3. https://greatergood.berkeley.edu/article/item/can_mindfulness_improve_your_bad_memory
4. https://www.newsweek.com/humans-6000-thoughts-every-day-1517963
5. https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858  

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