Starting a Meditation Practice
The global COVID-19 pandemic is causing a crisis in mental and physical health. One way to buffer yourself from the virus is to pay attention to sleep, nutrition, and stress management. Few interventions have more of an effect on stress management than meditation. I pointed out some of these benefits, in my entry: Meditation, the facts.
As COVID-19 tears across the country, I find myself recommending meditation practice over and over again. Beginning the practice of meditation will be the topic of today’s entry. Before I start, I recommend you watch this TED video of Andy Puddicombe, the founder of Headspace.
Common questions about Meditation include:
- What is meditation?
- What is the difference between meditation and mindfulness?
- How do I start?
- How long does a session take?
- How do I know if I’m meditating correctly?
- What can I expect if I practice regularly?
What is Meditation?
Meditation is about learning to focus your awareness. Meditation is a skill. Like any other skill, you need to practice. And like any skill, there is a learning curve.
Meditation ultimately offers the ability to observe your thoughts and feelings (such as fear, anxiety, anger) without reaction or judgment. At first, the practice may seem strange, but over time, one gains comfort and competence. The benefits are numerous.
What is the difference between meditation and mindfulness?
Meditation is a skill; mindfulness is the state-of-mind. In simple terms, mindfulness, the ability to be fully present and engaged in the moment, is cultivated through the practice of meditation.
How do I start?
For folks that aren’t currently meditating, Headspace is a fantastic place to start. If you’ve never meditated before, a seasoned teacher, such as Andy Pudicommbe, will help you develop your practice quickly. Through guided sessions, Headspace addresses many common questions and concerns about developing a meditation practice. Headspace is available on the web and as an app. Headspace offers a 14-day trial free, then is $70 / year. If you are a healthcare worker, Headspace is providing free access through 2020.
How long does a session take?
Meditation requires consistent practice. Fortunately, the session length can be short. The introductory Headspace meditations are 10 minutes long. If you don’t like guided meditation, there are plenty of other meditation apps. I use Insight Timer for unguided meditation. My typical session is 15 minutes a day.
You don’t need to meditate every day. Lasting change may be seen with consistent practice of at least three sessions a week.
How do I know if I’m meditating correctly?
The goal of meditation is to focus your attention on the present. Initially—and even after you’ve practiced for a while, your mind will wander—most forms of meditation focus on breathing to keep your mind focused. During meditation, the goal is to observe where your mind goes without judgment and gently pull your attention back to the present. When you first begin, you can expect your mind to wander constantly. With consistent practice, your focus will improve, and your mind wanderings will diminish.
There are biofeedback devices to aid in the practice of meditation. Muse uses EEG to gamify the practice. Other devices use Heart Rate Variability (HRV) to help you to train yourself to get in the zone. I have some concerns about gamifying Meditation, but when paired with more traditional meditation methods, these devices may jump-start a consistent practice.
What changes may I expect and after how long?
You may feel a decrease in your anxiety and improved mood after a single session. Other benefits like decreased overall stress and enhanced mental focus, may take several weeks.
Consistent meditation ultimately changes the structure of your brain, especially in the areas associated with compassion and empathy. Structural changes of the brain are seen on neuroimaging in as little as 2 months.
I am a firm believer in the power of meditation. If you don’t have a practice, now is the perfect time to try.
Here is more information on meditation: