Start meditating and it will be one of the best decisions of your life

What exactly is meditation?

At its core, meditation is a practice of training attention and awareness to achieve a mentally clear and emotionally calm and stable state. It’s about intentionally focusing your mind on a particular object, thought, activity, or sensation to increase your awareness of the present moment. This can involve observing your breath, bodily sensations, thoughts (yes, thoughts!), or even sounds around you, without judgment.

What meditation is not

It’s crucial to clear up some common misconceptions. Meditation is not about emptying your mind or stopping all thoughts. You are not a stone. Our minds are designed to think, and trying to force them into silence is often a frustrating battle. A battle you can’t win. Instead, meditation is about observing your thoughts without getting swept away by them. It’s also not a quick fix for life’s challenges. While its benefits can be felt relatively quickly (No, not in 5 minutes, not that kind of “quickly” I mean), it’s a practice that deepens over time with consistent effort. And finally, it’s not exclusive to any religion or spiritual path, though it’s often incorporated into many.

Meditation: a universal practice

You might associate meditation with robed monks in serene temples, but the truth is, the essence of meditation is far more pervasive. It’s a universal human experience, present in diverse cultures and spiritual traditions across the globe. From the contemplative prayers of various faiths to the ancient rituals of Amazonian tribes and Native American peoples, the act of focused attention and connection to something larger than oneself has always been a part of human expression. It’s a testament to its inherent value and its ability to connect us to our deeper selves, regardless of cultural background.

7 types of meditation to explore

While the goal of meditation is often similar, the paths to get there can vary. It’s worthwhile for you to try several of these methods and find out what suits you best. Furthermore, something that suits you best at the moment may not suit you in six months – listen to yourself and look for what you need here and now. Here are seven common types you might encounter:

Mindfulness meditation: This popular form involves paying attention to the present moment, observing thoughts, feelings, and bodily sensations without judgment.
Meditating with mantras: A technique where practitioners silently repeat a given mantra to settle the mind and promote a state of relaxed awareness. This is helpful when a flurry of thoughts and monkey mind is driving you to frustration. The mantra can be in your language (for example, I am peaceful, Let it be, Here and now, or whatever you feel most), as well as it can be from ancient Buddhist traditions, such as Om (considered to be the sound of creation itself), Om Mani Padme Hum (“The Jewel of Enlightenment”), Sat Chit Ananda (“Truth Consciousness Bliss”) or many others.
Yoga and Tai Chi: While often seen as physical practices, both yoga and Tai Chi incorporate movement, breathwork, and focused attention, making them forms of moving meditation.
Walking meditation: This involves bringing mindful awareness to the act of walking, noticing the sensations of your feet on the ground, your body moving, and your breath. This also applies to the other senses: what you hear, what surrounds you, what you smell.
Loving-kindness meditation: This practice cultivates feelings of compassion, kindness, and warmth towards oneself, others, or the entire planet, often involving the silent repetition of phrases expressing well-wishes.
Meditation with an object: meditation during which you focus, for example, on a burning candle, a flowing stream or a tree.
Guided meditations: you can find thousands of them on YouTube. For example, TheAttentiveMind, where in addition to about 10 minutes of meditation, you will also listen to a short teaching.

The profound impact on mental health, depression, and stress

Meditation isn’t just about feeling good; it has tangible, scientifically backed benefits for our mental well-being. For those struggling with stress and depression, meditation can be a super powerful tool:

Reduces stress and anxiety: By activating the parasympathetic nervous system (our “rest and digest” system), meditation helps to lower cortisol levels (the stress hormone), reducing feelings of overwhelm and promoting a sense of calm.
Improves emotional regulation: Regular practice helps us become more aware of our emotions without being consumed by them, allowing for more skillful responses to challenging situations.
Enhances mood: Meditation can increase positive emotions and reduce rumination by shifting attention away from negative thought patterns.
Boosts self-compassion: By fostering a non-judgmental attitude towards ourselves, meditation can help alleviate self-criticism.
Increases resilience: A calmer, more focused mind is better equipped to navigate life’s inevitable ups and downs.
Helps reconnect with pleasure: Depression often leads to anhedonia, a loss of interest and pleasure in things once enjoyed. Meditation, especially practices like mindfulness and loving-kindness, can gently help you reconnect with subtle, everyday sensations. By paying attention to small pleasures – just relaxing and being in the here and now, the warmth of the sun, the sound of a calm meditation music – you can gradually rebuild your capacity for joy. It’s not about forcing happiness, but about opening up to what’s available in the present moment.
Improves sleep quality: If you are struggling with sleep disorders, from insomnia to excessive sleepiness, meditation can help a lot. Especially in the evening, it can help quiet the mind, reduce racing thoughts, and lower arousal levels, leading to easier falling asleep and more restorative rest.

Meditation and spiritual growth

Beyond its mental health benefits, meditation has long been a cornerstone of spiritual development. It can help us:

By quieting the external noise, meditation creates space to tap into our intuition and deeper sense of self.
Living more fully in the present moment allows for a richer experience of life, fostering gratitude and appreciation.
Many meditation practices encourage extending kindness and understanding to all beings, fostering a sense of interconnectedness.
For some, consistent meditation can lead to profound experiences of unity and a sense of connection to something greater than themselves.

How to begin your meditation journey

It’s simpler than you think, seriously. You don’t need to analyze, drill down and look for tricks here. This is supposed to be simple.

Begin with just 5-10 minutes a day. Or even 1 minute if you want. Consistency is more important than duration.
Choose a place where you won’t be disturbed. Honestly? It doesn’t have to be a perfectly quiet space. Some people find it easier to meditate in a noisy city or bus than in absolute silence. Let it be a place where no one talks to you and expects an answer.
Sit comfortably, either on a cushion on the floor or in a chair, with your spine relatively straight but relaxed.
Simply close your eyes and focus your attention on your breath. You can start by taking 2 or 3 deep breaths, which will help you stop and relax. Pay attention to the feeling of air going in and out of your body.
It is normal that you will think. You are not a stone, your brain will not suddenly stop working because you want to meditate now. The thing is not to let those thoughts consume you. Distance yourself from them, see them from afar, as if you were watching the clouds that come and go. Clouds just are, they are not good or bad. You are not your thoughts. You are much more than that.
If you start to get frustrated with intrusive thoughts, give your monkey mind a banana, such as a mantra. Repeat several times “I am here and now” or whatever suits you best.
And once again, really, you don’t need to analyze, drill down and look for tricks here. This is supposed to be simple.

Navigating intrusive thoughts during meditation

It’s entirely normal for your mind to wander during meditation. This isn’t a sign of failure; it’s simply what minds do! When you notice your mind has drifted, gently guide your attention back to your breath or your chosen anchor. Think of your thoughts like clouds passing in the sky – acknowledge them, but don’t follow them. Each time you bring your attention back, you’re strengthening your “attention muscle.” Treat your thoughts and yourself with the same gentleness and patience you’d offer a dear friend. Don’t be harsh on yourself; meditation is an opportunity to practice self-compassion. When a thought pulls you away, you might mentally say, “I’ve noticed that thought,” and then gently return your focus. Don’t judge the thought or yourself for its appearance.

Intention and visualization

Setting an intention at the beginning of your meditation can be very beneficial. This could be something simple like: “I release all my stress and feelings of overload, I enter a state of calm”, “This is a time just for me, I connect with my higher self and my highest good”. It provides a gentle focus and direction for your practice.

Visualization can also be a powerful tool. You might visualize a peaceful place, a warm light filling your body, or even yourself feeling happier and more vibrant, doing what you love. This isn’t about escaping reality but about consciously directing your mind towards positive imagery, which can help to counteract negative thought patterns. Always approach visualization with a gentle and accepting attitude, knowing that its effects unfold over time.

Embrace the journey to inner calm

Meditation is not a destination, but a lifelong journey of self-discovery and connection. Even a few minutes a day can begin to shift your inner landscape, fostering greater peace, clarity, and resilience. For days when energy is low, remember: a 1-minute “micro-meditation” focusing on a few breaths, or simply noticing your surroundings, is perfectly valid. You can even meditate while lying in bed, being on a walk, riding on a bus or eating a meal at work. It’s about consistency, not perfection.