Have you ever found yourself at work and feeling more upset or irritable than the actual situation seemed like you should feel? Have you ever felt powerless or like it makes no difference what you do because nothing will change anyway? Some of us have even been unable to sleep from the squeeze of too much stress or anxiety. I want to share something that has been a useful tool for me in these situations. No it’s not alcohol, or pills, or even unleashing a few combos on the heavy bag.
When I tell you what it is, I am afraid that you will click away to some other part of the internet because you’ll feel like you’ve heard this before. You might say that you’ve tried it and it didn’t do anything for you. I ask that you give this post a chance because it is often the things that we have heard many times but glossed over that prove to be ageless wisdom. For example we have all heard that money does not buy happiness but most of us do not believe it. Most of us have heard that the best things in life are free but still we neglect those things. We take those people for granted. This tool through the ages that has helped me with stress, taking control, and empowerment is meditation. Before you tune out let’s look beyond the BS and pseudo-science at meditation.
Meditation Has a PR Problem
Meditation has a PR problem. The term conjures images of dreadlocked white girls talking about auras, and energies while burning incense and swinging crystals around. Ok, apologies to all of the dreadlocked white girls out there. You are beautiful darlings. I am simply making the point that some of the stereotypes of meditation may turn off those that are more data driven. Terms like feeling “centered” and “grounded” can seem vague and inaccessible to someone who doesn’t meditate. As a competitive achiever, I did not naturally gravitate toward meditation. However, I am also curious and open minded.
The Benefits of Meditation Without The Pseudo Science
After interviewing 140 people at the top of their fields, Tim Ferriss found that around 90% of them meditate. This of course does not prove causality but it does warrant a closer look. Even research around meditation has been hindered by inconsistent definitions such as what “mindfulness” means for example. At the same time, this Harvard study found evidence that meditating actually increases the thickness of the pre-frontal cortex. That is the area of the brain associated with attention and self-awareness. There is an overwhelming number of studies being done into meditation and it’s possible health benefits. Even the US Department Of Health acknowledges evidence that meditation may help with anxiety, depression, and insomnia. The data is there and more is coming.
How I Meditate
Before I wrote this article, I meditated. It was nothing fancy. I just put on a 7 minute track that I use. Then I sat in a comfortable position with my eyes closed. At the very minimum this is a break from sensory input. I stop doing things and instead focus on how I am feeling physically and mentally. Intuitively, this break from sensory input seems to me like a stress relieving benefit already. If other thoughts come up, I try to push them aside for those 7 minutes. That’s really the gist of it. Sometimes those thoughts do creep in but I don’t panic if that happens. After all, I am still getting some of the benefit.
What Meditation Does For Me
I take a moment focusing on different parts of my body and whether I am feeling any physical pain or tiredness that may be affecting my performance. I also, usually take a moment picturing my body as full of strength and power. This is like a personal pep talk. I focus on how I am my own agent making what I want to happen in the world a reality. I have the power to envision it in my mind and then act with my body to make things happen in the world. This may sound lame but in my experience, I perform better when I feel stronger. As I finish this 7 minutes, I often get back up with a bit more perspective on how little the concerns of the day or month really matter. I am also less prone to responding emotionally to the agenda of others. Instead, I am focused on outcomes that I want to make a reality.
I am not a religious guru. I don’t experience bliss on demand or often glimpse at enlightenment. However, I do experience practical benefits of meditation and believe that you can too. What do you think? Has meditation helped you? Do you still think it is worthless? Please share your perspective or story in the comments.
5 comments
First up, I’m a scientist and doctor, and not prone to Woo-Woo. I’ve been practicing yoga and yogic meditation (what I would describe as a mindful flow-based state) for 6 years and when I practice each morning, I notice the benefit to my mood, concentration, empathy and attention.
I’ve also walked on Camino de Santiago, a few different routes, three times and the prolonged walking with a heavy pack for weeks at a time brought about a walking meditation, and along with it, enlightenment moments that are hard to describe (but I’ve documented my experiences on my Insta if it’s of any interest to anyone). I also attend regular meditation classes with a Buddhist nun of the Kadampa tradition (that’s what was available near where I live), and the meditation I have experienced there is different again (they believe it is true meditation when your mind is focussed on a virtuous object, for example a loving-kindness meditation). The insights Buddhist philosophy has about how the mind works and how to overcome the obstacles to a calm and peaceful mind, have been very helpful and taken my meditation practice to a whole new level I had not even perceived before. I’m aware of the growing amount of evidence for the benefits of meditation. It can be hard to define though, as I personally have experienced three different flavours of meditation that were all quite different in terms of goal, process and outcome. All are equally worthwhile to me though. Highly recommended.
Whoa sounds pretty intense. It’s interesting how you have explored some different types of meditation as well. thanks for sharing
Do you mind sharing the source of the 7 minute track you use? Is it on an app? I am in desperate need of stress relief!
Sure Emily it is on apple music and is called “savasana” by Ananda Giri. There is nothing super special about this track but for me it works. It also rings a bell once at 3 minutes in and once again at 6 minutes 50 seconds. For me these work as cues. The first ring to shift from a focus on relaxation and self awareness toward a focus on personal strength and gratitude and the second Bell to return to the present. This may be more detail than you wanted but that is my 7 minute meditation. To each her own 😉
[…] and motivation are extremely powerful tools that have an unfortunate association. I have shared in the past how meditation and mindfulness actually have some compelling and evidence based b… but meditation is unfortunately often associated with stuff like burning incense and swinging […]