Meditation can help you de-stress and calm your mind. Find out more.

Many of us spend a lot of our time rushing from one activity to the next. We have so many things to do that we may rarely have time just to be, or to savour all that each moment has to offer.  Meditation is a way of slowing down, feeling calm, and staying in the present moment. It may involve deep breathing, visualization, guided thought, progressive relaxation, or a combination of these things. Research has shown that meditation has many beneficial effects, such as feeling calm under pressure, increased emotional and physical stamina, and better decision-making. The benefits tend to be cumulative, increasing over time, and help the meditator lead a happier, more balanced life.

What is meditation?

Meditation is a technique used to calm both the mind and the body by sitting quietly, taking deep breaths, and becoming aware of thoughts and bodily sensations. Meditation can also be practiced while walking or swimming. After meditating, people tend to feel calm, refreshed, and clear-headed either immediately or within an hour or two. The technique can be learned independently or by taking a course.  Some Eastern religions, such as Buddhism, have used meditation for thousands of years. Christian monks have also used some forms during contemplative prayer. However, meditation is not a religious practice per se; it’s not necessary to follow a spiritual belief system to reap the benefits. In recent decades, scientists and researchers in Western countries have begun to study and appreciate the value of meditation, finding that a regular practice can actually change the way the brain works.

What are some other benefits of meditation?

In addition to being a useful tool for easing stress and tension, meditation has also been found to help people cope with many other emotional and physical concerns, including:

• mild anxiety

• mild depression

• mild panic

• headaches

• respiratory problems (such as asthma and emphysema)

• high blood pressure

• insomnia

• heart disease

• chronic pain

• chronic fatigue

• arthritis

• irritable bowel syndrome

• premenstrual syndrome

• HIV infection

• skin disorders

Some doctors typically recommend meditation in addition to — not instead of — conventional medical treatment. If someone suffers from a stress-related ailment, for example, the doctor might add meditation to a course of treatment that includes medication and therapy. Recently, promising results have been demonstrated with some post-war veterans.

Are there risks to meditation?

It’s always wise to check with a heath care provider before starting any meditation program. However, meditation usually involves few risks. Some sensations may be pleasant or unpleasant. At times, meditation may bring up distressing, sad, or frightening thoughts and mental images, but these symptoms rarely last. If the meditator calmly breathes through these temporary states, observing thoughts and feelings without judgment, the discomfort usually goes away quickly.  Occasionally, symptoms of anxiety and depression increase over time. If this happens, it’s important to talk with one’s health care provider who may suggest a different technique or meditating only with an experienced teacher or health professional. Meditation may be contraindicated for certain mental health disorders, such as psychosis, chronic depression, severe anxiety, or some types of trauma.  Many who are new to meditating struggle with physical or mental restlessness. Some find it helpful to that start with short sessions of, say, five minutes daily, and to increase as they feel comfortable, to up to twice a day for 20 minutes. Seasoned meditators have learned to avoid practicing immediately after meals to avoid feeling queasy.

Types of meditation

All types of meditation aim to reduce anxiety or stress. There are two main types. The first involves working to empty your mind of thoughts by focusing on breathing or bodily sensations. The second involves using a mantra, repeating a word or phrase, giving the mind something on which to focus other than distracting day-to-day thoughts.  Following are some common forms of meditation:

Transcendental Meditation (TM)®

Millions of people worldwide practice the technique known as TM, which has its roots in Eastern spiritual practices but is not religion-based. Its goal is to enable the meditator “to gain deep rest” by putting the mind and body into a relaxed state, breathing rhythmically, and concentrating on a mantra for two 20-minute sessions a day.  TM practitioners are required to take a brief seven-step course that may include lectures, private instruction, and group seminars. Subsequently, practice is done independently.

Progressive relaxation

Dr. Herbert Benson, a Harvard University cardiologist, developed a technique called “progressive relaxation” more than 25 years ago. Since then, many other people have adopted the phrase, though not all of them use his techniques. Under this approach, you typically choose your own mantra (a word or phrase that fits in with your belief system, such as “peace” or “one”) and let go of other thoughts. This technique can be combined with others, including “progressive muscle relaxation,” in which the meditator focuses on and relaxes certain muscle groups, gradually scanning the body from head to toe. Benson found that this technique helped patients lower blood pressure. Other orientations use Benson’s term “progressive muscle relaxation,” but may or may not use his techniques.

Mindfulness meditation

While TM and progressive relaxation encourage emptying the mind, mindfulness meditation aims to allow observation of all inner experience. Attention is paid to the moment, monitoring thoughts, bodily sensations, and feelings, without attaching emotions or judgments to them. Dr. Jon Kabat-Zinn developed this approach more than 25 years ago while working at the University of Massachusetts Medical School; it aims to help the meditator gain inner peace by developing greater self-awareness and compassion.  Many hospitals offer classes called Mindfulness-Based Stress Reduction (MBSR), which helps patients and community members cope with stress, anxiety, chronic pain or illness, or situational depression. Techniques are similar to those described above.  The process of meditation may seem simple, but it’s not always easy. Meditation takes practice, patience, and consistency to reap the benefits. In all orientations, the process can ease tension and stress, promote overall well-being, and enable healing of mind and body. Those who suffer from chronic illness may derive symptom relief. Practitioners report that, over time, they become more compassionate with themselves and others, more present-focused, more resilient, and better able to cope in virtually all areas of their lives.

Ways to learn more

Here are some ways to learn more about meditation:

• Contact local hospitals or adult education centres. Many facilities run workshops on meditation and can refer to meditation instructors. Health care providers may also refer to meditation resources in community.

• Read The Relaxation Response by Herbert Benson, with Miriam Z. Klipper. This classic guide explains Benson’s progressive relaxation techniques and how to do them on your own. You’ll find more information on these types of techniques on the website for the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital (http://www.massgeneral.org).

• Get in touch with a TM® center in your area by going to the website for Transcendental Meditation (http://www.tm.org) or calling 888-LEARN-TM (888-532-7686).

Many yoga studios also offer meditation classes. As helpful as it is to read a book with meditation instruction, many people find it especially beneficial to meditate in a class. The group process can enhance the experience, and the facilitator can answer any questions and discuss the process with the group. When starting a class, make sure the facilitator is experienced, has a meditation practice of his or her own, and has had formal training in teaching the process to others.  Looking for more ways to better your mind and body? Life Works can help.

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