What is meditation?
Meditation involves turning down all normal sensory inputs and going inward. When you put your attention on what is happening inside, some remarkable things happen. Studies done at Harvard University and other institutions have shown profound changes in how the brain works with regular meditation.
Most people turn to meditation as a way to manage stress. This can be a challenge for beginners since the first thing you are likely to notice is how busy your mind is. Don’t worry. That’s perfectly normal and everyone has to go through this – even experienced meditators. The difference is that experienced meditators know that the mind chatter will eventually settle down. They have learned that they can refrain from judging it or making it wrong. It may take a while to learn this skill. It’s like learning anything new. With practice and experience you can disengage from the stresses and worries of exterior life and find a center of stillness. You will find that you can bring this stillness back into your outside life, however busy and stressed it may be.
What this requires is “parking” your body in a relatively stress free posture and in a place that will be quiet and free from interruption. Generally sitting upright is the best choice. Having a straight spine has a remarkable physiological effect which has been recognized by all meditation traditions. You can use a chair and pillows to support yourself or use the traditional supportive pillow on the floor. The Japanese version of the meditation cushion is called a zafu and is available locally or online. The support does need to be firm enough and high enough. It is possible to meditate lying flat on the floor but this risks going to sleep. Sitting is usually preferred.
If you live with others, you may need to ask them not to interrupt you. Turn off the computer, turn off the phone, close the door. If it’s noisy, use earplugs. It is possible to meditate even in the midst of distractions, but it is harder for the beginner. Some people do well with special sound induction programs, but the less content, the better. Basically you want to set things up so you will have time without sensory input.
Just as there are many kinds of physical exercise there are many kinds of meditation. Both the power lifter and the marathon runner are exercising. At the most basic level, we are using meditation to shift focus from the exterior world and the level of ceaseless thinking and judging to an inner focus. For some people counting breaths helps give a focus. Breath slowly and regularly through your nose and put your attention on the breath. It can help to make a slight noise with the breath – hearing a very small whoosh of air as it enters and leaves your nostrils.
Then, just sit. It is best to choose an amount of time before you sit down and stick with it. It’s OK to start with 5 or 10 minutes, but for most people it takes at least 20 minutes to go into a deeper state of relaxation. As you become more experienced, you may want to try 30 – 40 minutes or longer. The best amount of time is what you can stick with. Studies repeatedly show that regular practice gives the best and most long lasting results.
Studies have shown actual changes in brain structures with regular mediation.
The benefits of meditation aren’t just part of a placebo effect. A study done at Harvard showed significant brain changes in as little as 8 weeks. One way you can track your own changes is by using a heart rate variability monitor. These are now available as inexpensive apps for smart phones. StressCheck is one, or there is a stand alone device called the emWave from HeartMath Institute.
The big change is that you can develop a more stable sense of inner calm. This has practical results in terms of lowering stress hormones and reducing the risk for a whole variety of stress related diseases including heart disease, immune issues and diabetes.
Meditation can also have benefits as a path for doing deep personal work. Stress reduction is an important goal, but beyond that it is possible to go much deeper. If you are able to sit quietly you can begin to track sensations in the body. Difficult emotions are felt in the body as literally feelings. As you bring awareness to these deep feelings, you may find they become less difficult to accept. While this sounds simple, it can be powerfully healing. It is best to have some guidance, from a meditation teacher or therapist, although many people can make considerable progress on their own.
Meditation has been part of many spiritual traditions and can be used as part of a religious practice, but this is not necessary. Many Christian traditions include contemplative prayer. It has been said that a meditation practice is like the computer operating system which can run many different programs. It’s up to you.
A recent study at Johns Hopkins found meditation was as effective as drugs in treating depression and anxiety.
Meditation has been shown to preserve brain function with age. It has been shown to help children in school. It has been used successfully in addiction programs.
The best benefit of all is that meditation is basically free and you can start anytime. There are many local meditation groups. Sitting with others can be helpful. And I am available to help you with getting started as well as with integrating meditation into therapy work. Feel free to give me a call or send me an email.
David Shanks, LCSW is a therapist in Carrboro/Chapel Hill
