A Deep Dive into Meditation

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One of the lifestyle habits we’ve come back to time and time again is meditation. You might already practice meditation on a regular basis. Maybe you've tried it a few times but never stuck with it. Or maybe you've never tried it and have no interest in pursuing it.

This week we’d like to dive into meditation a little deeper so you understand what it is, why it’s so important, and how to actually do it. Hopefully with more knowledge about the benefits and idea behind it, you can start to incorporate meditation into your life - or if you’re already practicing, make it a more consistent routine.

But first, what are the benefits of meditation?

Meditation has been shown to improve focus and problem solving, reduce time in rumination, improve coping skills, help regulate emotion, and enhance present-moment awareness. The benefits of meditation are far reaching, from improving mental health in critically ill patients, to enhancing performance in elite athletes.

Meditation has been shown to improve mental health by decreasing stress and anxiety, and reducing symptoms of depression, even in people with chronic illnesses such as cancer.

In high performers such as elite athletes, meditation has been shown to improve focus, decrease physiological and psychological measures of stress, and reduce rumination - all which contribute to improved performance.

So how do you actually meditate?

There are so many different ways you can meditate, from a practice in which you are sitting still for a long time, to short mini-practices where you’re just focusing on your breathing for two minutes. Some practices suggest counting your breath, whereas other practices suggest not thinking about anything at all.

It’s best not to get caught up in which way is the “best” way to meditate, because there is not one way! The main idea is that you take 15, 10, or even 5 minutes out of your day to do nothing but relax and focus on the present moment. Here are the basic steps:

1. Find an anchor to focus on. This is usually your breath but it can also be focusing on an image in your mind, a mantra, or an intention. But focusing on breath is usually the easiest when first starting out. Pay attention to how it feels to breathe in, and how it feels to breathe out.

2. Your mind wanders. At some point (sometimes sooner rather than later!), your mind will start wandering. This is okay. It’s normal for this to happen.

3. Notice that your mind has wandered. It’s okay if your mind wanders, you just have to notice that it has. Just simply observe that your mind has wandered without judgement.

4. Return your attention to your anchor. Every time you notice your mind has wandered, bring your attention back to your anchor. Every time you bring your attention back, you’re strengthening your ability to focus. People often refer to this step as doing a bicep curl for your mind.

Step 3 is the step that people struggle with the most. People often get caught up in the fact that their mind has wandered. The key here is to not be upset or frustrated when this happens. Remember that when your mind wanders, it’s actually a good thing! Because each time you refocus, you’re strengthening your meditation muscles.

What if I’m bad at it?

Often people start a meditation practice and then stop because they think it’s just something they’re not good at. But this shouldn't be the case! Here’s why:

1. Every time you sit down to meditate, you are building the habit. And as you know, habit-formation is so important for lifelong change.

2. There’s no such thing as a bad practice. You can think about it in terms of exercising. Even on days when you’re not feeling great, for example you’re running slower than you normally do, it’s still beneficial! And it’s infinitely more beneficial than sitting on the couch all day. Meditation works in the same way.

3. On those days that you feel like you’re having a “bad” practice, that's when it’s even MORE important to meditate. Maybe you are only able to pay attention to one breath before you get distracted and are thinking about work or all the things on your to-do list. When your mind is running a mile a minute, you need more than ever to take 5 minutes out of your day to slow down, breathe, and be in the present-moment, so you can return to whatever you were doing with more focus and clarity.

The benefits from meditation might not be immediately obvious during your formal practice. You will likely see the biggest benefits in your life outside of your practice, such as improved focus during work, or you might notice that you’re able to better regulate your emotions and manage stress. Let us know what differences you’ve discovered in your life!

You can also use the VIIVIO app to test out the benefits of meditation! On a day you score “high” or “extreme” in your Think Clearly Stress measurement, do a quick 5-10 minute meditation practice. Once you’re done, measure your stress levels again and see if they’ve improved!

As with most lifestyle changes, you want to try and do it around the same time every day. Remember that this is key for instilling habits and lifelong change. Play around with what time of day works for you. Morning is good for most people, however others prefer to practice in the middle of the day to clear their head or before going to sleep. See what works for you!