In the past, if you wanted to learn how to meditate, you had to risk going to an exotic, incense-filled meditation center, unsure if you were walking into a strange cult. Nowadays, though, you can easily download meditation apps, learn online, or even take a class at your local hospital.
Even though meditation is becoming more mainstream, many people still view it as something unusual and possibly difficult. They often expect it to be religious or mysterious. However, the core principles of meditation are quite practical.
To understand the benefits of meditation, it’s helpful to first recognize what happens when we’re not mindful. Our minds tend to wander, which often makes us unhappy. On average, people spend about half their time distracted, thinking about things unrelated to what they’re currently doing. These distractions often involve worries, irritability, or self-doubt, all of which contribute to unhappiness.
This kind of unproductive thinking has real physiological effects, leading to the release of stress hormones and long-term inflammation, which can make us more prone to illness. Stress also leads to behaviors that create even more stress, like losing our temper, withdrawing from emotional support, and unhealthy eating habits. It becomes a vicious cycle.
Meditation helps break this cycle. It starts by grounding us in the present moment, focusing on the sensations of our body and breathing. This awareness helps us recognize when we’re caught up in unhelpful thinking patterns. We then gently let go of these distractions and return our attention to our breathing, repeatedly.
Over time, this practice helps us accept that distractions happen without being hard on ourselves. As we spend more time focused on our breathing and less time distracted, our minds and emotions begin to calm down. We stop producing stress hormones, leading to lower levels of tension and inflammation, and we become healthier.
With reduced stress, we naturally adopt behaviors that support our well-being. We are more likely to manage stress through relaxation or exercise and make healthier food choices. In conflicts, we become more empathetic and reasonable, resolving issues more peacefully and building stronger connections with others.
Overall, meditation makes us happier, more focused, healthier, and generally improves the flow of our lives. This creates what I like to call a “positivity cascade.” The simple act of focusing on our breathing triggers a series of positive changes that enrich our lives.