Meditation is a very effective practice known to enhance and promote one’s overall wellbeing. If it has always been very present in Asian culture, it was not very popular in western cultures until recently.
Let’s introduce ourselves to this absolutely amazing practice, and learn more about what it is, how it works and how to practice.
What is Meditation
Meditation is the practice of focused concentration on the present moment, connecting with the breath, harmonizing body and mind.
It is a very ancient practice, dating back 4000 years, originated in the ancient Vedic times of India. Meditation is part of Ayurveda, which can be defined as the science of life.
Ayurveda is based on balancing body and mind using movement through yoga, conscious breathing with the practice of pranayama, diet and meditation.
Since then, meditation has been practiced in many cultures and in many ways, all with the intention to connect deeply to oneself in order to reach enlightenment and peace.
As the Buddha once said “If you are quiet enough, you will hear the flow of the universe. You will feel its rhythm. Go with this flow. Happiness lies ahead. Meditation is key.”
How and why does it work
Meditation has been shown to have short, mid and long term effects on a physical and mental level, drastically improving overall wellbeing.
Of course, it has more effects when practiced regularly, but it also has immediate effects starting on the first ever practice.
Let’s dive deeper into this and see what effects meditation has on a short, mid and long term.
When we practice meditation, our brain show a decrease in beta waves (the brain waves of stress and anxiety) and an increase of theta and alpha waves (corresponding to relaxation and memory). This happens after only 10mn of meditation, even if it is the first time you ever practice.
When practiced regularly (at least 2-3 times a week for 20mn each time), meditation improves focus, drastically reduces stress and anxiety, enhances creativity and self-compassion, improves memory and strengthens our learning skills.
What happens is that when meditating we either loosen or strengthen certain neural pathways. In case of anxiety for example, meditation loosens the connection between the medial prefrontal cortex (the part of our brain relating to ourselves and our experiences) and the amygdala (fear center of the brain). When we experience an uncomfortable or traumatic experience, our amygdala and media prefrontal cortex are triggered, resulting in strong reactions making us feel scared and in danger. Loosening that connection allows us to be less reactive and becoming observing about certain situations that might have triggered us in the past, simply allowing them to be.
After only 8 weeks of daily practice (for about 30mn a day), neural pathways and connections start to change. Meditation practitioners show a strong increase in grey matter density after 8 weeks of daily practice in the areas of the brain responsible for stress management, sense of self, empathy and memory.
Long-term meditation practice also increases white matter in the brain. White matter is responsible for helping you think quickly and remain physically balanced and upright. When white matter increases, your brain develops stronger and healthier neural pathways of communication between the different areas and enhances your sense of balance and clarity.
Advanced meditation practitioners have a higher-than-average amount of gamma waves, which are the fastest and strongest frequencies in the brain, helping you process information. This usually results in happier, more receptive and better focused individuals.
How to practice
We now know what meditation is and how it works on a short, mid and long term. The question now is how to practice.
The good news is that everyone can practice meditation, anywhere in the world. Absolutely no tool is needed for this practice, as it only requires the individual to sit or lay down in a quiet space. Meditation can be practiced either outside or inside, in a group or alone, with or without music.
There are so many forms and practices of meditation, it is almost sure that you will find the one that fits you.
If you are very new at this, I suggest that you start with guided meditations, which will allow you to understand better what to do and what it can look like. In the beginning, it’s also nice to try a bunch of everything (group meditation, walking meditation, Om chanting meditation, body scan meditation, etc.), as you will then have a better idea of everything it can be and which one fits you the best at that moment.
There is no ideal time to practice either, it’s really up to how you feel. However, especially as a new practitioner, it can be nice to set up a time either in the morning or in the evening, where you will be able to make the time and space for your practice. You can also set up the mood with calming scents like lavender or sandalwood and/or calming music, dimming the lights, etc.
If you are close to nature, it’s also a very nice option to go meditate there, either by the ocean or in the forest, in the mountains, by a lake, etc. You will connect to yourself differently there.
You can practice either sitting with your back straight or laying down, whatever feels comfortable for you on the moment. However, you should note that we breathe differently when sitting or laying down, so if you incorporate breath work during your practice, it’s better to meditate while sitting. In Ayurveda, meditation is practiced almost all the time while performing the lotus pose (padmasana in sanskrit), as this particular position helps to calm body and mind.
Meditation is a very effective tool and practice to enhance our overall wellbeing. Deepening our connection to ourselves and others, it only requires our willingness to grow and dedicate some time to ourselves regularly.
As monk Ajahn Brahm once said « Meditation is like a gym in which you develop the powerful mental muscles of calm and insight ».
Start your meditation journey now and write me at elodie@theholisticyogi.com to book a session !
Have a blessed day ✨