The earliest origins of meditation can be found in India, Tibet, and certain Asian countries. An important legacy comes from India, where there is no distinction between yoga, meditation, and Ayurveda. Over the last 15-20 years, meditation has become increasingly popular around the world, including in the US.
Meditation
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What is Meditation?
This practice consists of connecting with yourself in the present moment. Many people are affected by recurring thoughts. By meditating, they can take a step back because their mind is conscious, but their body is not active. To facilitate detachment, we can concentrate on what is happening inside our body, for example, the heartbeat, the circulation of fluids, the freshness, and the places where air enters and leaves. At the same time, we take stock of the situation and try to see when our thoughts of the past or future come.
What happens in the brain when we meditate?
Meditation influences various brain regions. It enhances activity in areas linked to attention and reduces activity in the default mode network, which is active during mind-wandering. This suggests meditation promotes focus and present-moment awareness. Over time, consistent meditation can even lead to structural brain changes, improving overall well-being and cognitive flexibility.
When is meditation recommended?
Anyone who wants to improve their well-being and everyday life can meditate. Meditation is highly recommended for psychosomatic illnesses. For people who are stressed, anxious, or have sleep disorders, this practice will activate brain relaxation. They will become calmer, which will help them fall asleep. For adults suffering from fibromyalgia, meditation helps them manage their pain more effectively as it allows them to see things from a higher perspective and put things into perspective. Furthermore, the visualization technique improves pain management.
How does it work in practice?
To be effective, you should meditate every day. It is recommended to sit on the floor, for example, on cushions, or on a chair in a quiet room, so you can feel grounded. The pelvis should be elevated to avoid tension, the spine and shoulder blades should be aligned, and the top of the skull should be elevated. This allows the energies to flow properly. Your arms should be relaxe,d and your hands should rest on your thighs or lap, the part of your body that goes from your waist to your knees when sitting down. Look downwards. In other words, don’t close your eyes, but leave them half-open so you don’t get drowsy, which is a state of inattention. The mouth should also be slightly open. The chin should be tucked in to help straighten the spine.
The first session may be unusual because you may suffer from joint pain, psychological blocks, a desire to scratch, or impatience. This can discourage us from meditating. To avoid this and achieve deep relaxation, we recommend focusing on our breathing – our vital energy. To do this, focus on the coming and going of our breath and the way we breathe to detach ourselves from our thoughts. Another option is to listen to specific music to connect with the sounds.
How often should I meditate?
If you are just starting out, you should not put too much pressure on yourself or feel guilty about it. For this exercise to be effective, you need to meditate every day. You can do this for as little as three minutes a day, then longer and longer. It is better to meditate for five minutes a day than once a week for 30 minutes.
You don’t have to sit on the floor or in a chair to meditate. For example, people can do it while brushing their teeth by concentrating on what is going on in their mouths, or while washing dishes by concentrating on the foam and the sound of the water. Other possible times: in the shower, by paying attention to the temperature of the water, or during meals, by chewing gently and analyzing how the food passes through the body.
References
American Psychological Association. (n.d.). Mindfulness meditation: A research-proven way to reduce stress. Retrieved from https://www.apa.org/topics/mindfulness/meditation
PMC. (n.d.). Meditation: Process and effects. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4895748/
