When we learn how to meditate, we are also learning how to reduce stress, calm our minds and bodies, improve our sleep quality, get along better, and feel happier. Learning how to meditate is a meaningful life skill, and it’s never too late to learn.
What is meditation?
Let’s start right at the beginning: What is meditation? Given how meditation and people who meditate are sometimes depicted in the media, it’s possible you’ve been given a picture that is incomplete or incorrect. Meditation can be a robed monk in silence for days or a yogi in lotus position leading a yoga class, but it can also be the commuter on a noisy subway with just five minutes to spare between stops. It is not a particular religious practice (although some faith communities have embraced meditation). There is not one single, “correct” way to meditate. Meditation is not an emptying of the mind and being without thoughts. Meditation, most simply, is a practice to calm the brain by paying attention. And most often, what we’re paying attention to is our breath.
How to meditate: a simple meditation in 5 steps
If you have even just a minute, you can meditate right now. Here is how to begin meditating, in five steps.
How long should I meditate?
However long you can meditate is the right length of time. We know from research that we experience the greatest benefits when meditating becomes a daily habit, but even once-in-a- while meditators will enjoy reduced cortisol levels and less emotional reactivity to stressors after a single session. Even if you don’t feel very different at first, you are creating new neural pathways and changing your brain. If you can spare one minute, once per day, start there. Then you might try three minutes, then five. Ten, fifteen, twenty. Half an hour. With practice, what would have felt too long will begin to feel not quite long enough. As you train your brain to focus and experience quiet, meditation becomes a meaningful well-being practice that is also a pleasure.