In the past, if you wanted to learn to meditate, you had to venture into an exotic, incense-filled meditation center, often worrying if you were entering a strange cult. But today, you can simply download a meditation app, learn meditation online, or join a class at your local hospital.
Even though meditation is gaining mainstream popularity, many still view it as something unusual and possibly difficult, often expecting it to be religious or mysterious. However, meditation’s principles are actually very practical and straightforward.
First, let’s consider what happens when we’re not very mindful. Our minds tend to be filled with thoughts that make us unhappy. On average, people spend about half their time distracted, thinking about things unrelated to what they’re doing. This often includes worries, irritations, and self-doubt, which contribute to our unhappiness.
This constant distracting and negative thinking has physical effects too. It triggers the release of stress hormones, which can cause long-term inflammation and make us more susceptible to illness. Being stressed can lead to behaviors that create even more stress, like losing our temper, withdrawing from emotional support, or eating poorly. Stress, therefore, becomes a vicious cycle.
Now, let’s see how meditation helps. Meditation starts by encouraging us to stay grounded in sensory reality, paying attention to the sensations in our body and our breathing. This helps us notice when we get caught up in unhelpful thinking patterns. Once we recognize these distractions, we gently bring our focus back to our breathing, over and over again.
We also learn to accept that distraction is natural, without criticizing ourselves. As we spend more time observing our breath and less time on distracted thinking, our minds and emotions begin to calm down. This reduction in stress lowers the release of stress hormones, leading to decreased tension and inflammation, and ultimately making us healthier.
Moreover, as we become less stressed, we adopt behaviors that support our long-term well-being. For instance, we’re more likely to handle stress through relaxation or exercise, and take care of ourselves by eating healthily. In conflicts, we’re more likely to respond empathetically and reasonably, which helps resolve difficulties and reduce conflicts around us, fostering positive connections.
As a result, meditation makes us happier, more focused (bringing numerous benefits), healthier, and overall, our lives run more smoothly. This contributes to a profound sense of well-being.
This is why meditation can create a “positivity cascade.” The simple act of observing our breath can lead to a series of positive changes that enrich our lives.