Some people still think that meditation is just for gurus and hippies, who sit around humming with their eyes shut. We now know it’s far more than that. Scientific studies have found that meditation offers measurable benefits to your brain, your life and your happiness. It can improve your concentration, relieve anxiety, sharpen your thinking and help with addiction. Practised long-term, meditation can even grow and preserve your brain as you age.
In this article we’ve expanded on some of those benefits, gained insights from meditation facilitator Brian Berneman, and then offered a meditation plan you can try for yourself.
Feeling depressed or anxious?
Debilitating, negative emotions can make you unhappy, anxious and lonely. Mindfulness-based stress reduction (MBSR) is a type of meditation that can reduce your stress levels and anxieties. Done properly, you’ll feel the benefits long after you’ve stopped meditating, and may even reduce the need for medication. Studies found that meditating changes the areas in your brain that harbour ‘me-centred’ thoughts and feelings. With your mood lifted and your pain or anxiety reduced, you can work and socialise with a genuine smile on your face.
Brian Berneman, who coaches individuals and runs meditation classes, says he always begins with appreciation.
“Focus on what’s good in your life, what you love and what you’re grateful for.”
Trouble concentrating?
It’s not only children who find it hard to focus – plenty of adults do too. Meditation is all about focussing your attention – just a few weeks of meditation trains your mind to concentrate better and improves your memory. Many occupations and activities require close attention and a good memory, and what better, easier way to train your brain and improve cognitive function than through meditation?
According to Brian, the trick is to make your routine comfortable for you. “Meditation works best when it is personalised to the individual,” he explains. “I’ve had clients who have never done anything like this before. Some have quick results, and others take longer. It’s about what resonates with each person.”
Struggling with addiction?
Whether you have an addiction, or you can’t control compulsive behaviour generally (‘just one more cigarette/glass of wine/piece of cake’), meditation has been shown to help. A trial of mindfulness training was run alongside the American Lung Association’s freedom from smoking (FFS) programme, with marked success. More participants managed to reduce or stop smoking under the meditation regime, and more stayed smoke-free for longer as well. Mindfulness helps the brain unhook the craving from the act, so that cravings are less likely to dictate actions. Other forms of addiction can be treated in the same way.
However, working with any addiction means delving into emotions, which isn’t easy for some.
“I worked in California before coming to New Zealand,” says Brian. “Kiwis are much more private about their feelings, and it takes them a bit longer to open up. That makes it harder for them to recognise what needs work in themselves, but once they do, change for good can happen quickly.”
Grow your brain
One of the things that scientists have discovered about meditation, is that it can grow and change the shape of your brain. People who have been meditating for a long time have brains that are larger and better preserved than non-meditators of the same age. (Our brains tend to shrink as we age.)
Not only that, but when you focus on certain ideas or feelings, areas in your brain don’t just light up – they can change in response. The hippocampus, the part of your brain that works on learning and memory, can show an increase in cortical thickness (that’s a good thing), and so can other areas that handle emotions and processing. Also, the parts of your brain responsible for stress and fear can shrink in response to meditation, and put you in a much better mood.
Organisations are getting on board
As more studies come out showing the definite benefits of meditation, organisations are slowly adopting the practice as a way to better outcomes for their people. Schools have added meditation to their curriculums as an effective tool for combatting ADD and for helping students in general to improve their concentration and attention. As a side benefit, they’ve seen attendance and behaviour improve too. Companies like Google, Apple and Target have also added meditation training to their schedules, and quickly noticed benefits such as better productivity and lower absenteeism.
Have a go yourself
There are lots of ways to meditate, so it’s important that you choose the method that’s most comfortable for you. Brian’s own practice with people over 50 is to incorporate slow and gentle movements as part of the meditation.
“The outcome is a place of energy, and of appreciation,” he says. “My clients get their bodies functioning better, and their understanding of the meditation process means they can focus on what needs work.”
You may want to look for guided meditation classes, videos or audio. Apps like Headspace and Calm are both good for beginners. To begin with, here’s a general pattern to follow:
- Sit or lie comfortably.
- Close your eyes.
- Make no effort to control your breath; just breathe naturally.
- Focus your attention on your breath and on how your body moves with each inhale and exhale. Notice the movement of your chest, shoulders, rib cage, and belly. Don’t worry about controlling the pace or intensity of your breath. If your mind wanders, return your focus back to your breathing.
“There are many ways to meditate, many styles,” Brian explains. “Not everyone needs to sit still, or do slow movements. Walking can include mindfulness too – as long as you aren’t looking at your phone!”
Stop and take a breath
It’s a busy life these days, and sometimes you need to stop and take a breath. Think about your day and consider how you could improve it with meditation. Take a little time to enhance your mood, concentration and self-control. Lower your anxiety and raise your cognitive ability. Grow your brain and keep it fresh with relaxing, mindful meditation. You’ll be happy you did.
As Brian puts it: “Meditation is a state of being. It can change the way you see the world – for good.”