GirlsGuideTo | Our Guide to Meditation: The Benefits and How to Do It

What is it?

Generally speaking, the physical act of meditation consists of simply sitting quietly while focusing on one’s breath, a word, or a phrase. However, meditators may also be walking or standing.

In his book, "What is Meditation?" (Shambhala Publications, 1999), Rob Nairn talks about it as a state of "bare attention." He explains, "It is a highly alert and skillful state of mind because it requires one to remain psychologically present and 'with' whatever happens in and around one without adding to or subtracting from it in any way."

What are the Benefits?
Neuroscientists have found that meditators shift their brain activity to different areas than those not meditating. For example, brain waves in the stress-prone cortex move to the calmer cortex. This shift actually decreases the negative effects of stress, mild depression, and anxiety. Plus, there is also less activity in the area where the brain processes fear.

In addition, studies have shown that mediation can help reverse heart disease, the number-one killer in the U.S. It can reduce pain and enhance the body's immune system, enabling it to better fight disease. And consistent meditators produce less of the stress hormone cortisol. You know, cortisol, which is associated with greater abdominal fat?! Plus, less cortisol generally means you are better able to adapt to stress in your life, no matter what the circumstances are.

Amazing, right? And the best news is that research indicates you don’t need to meditate for super long periods of time to experience the benefits. In fact, 10-minute sessions can bring about dramatic results.

How to Meditate:

Find or create a quiet, relaxing environment. You’ll want to turn off the television, but if you live in a naturally noisy environment, like an apartment building, you may want to play some music. Choose something that is not distracting, and that will simply blanket the outside distractions. The most common meditation position requires that you are sitting, whether that is on the floor, a cushion, or a chair. Don’t worry about being in a half lotus or full lotus position. The important thing is to keep your back straight because it will help with breathing.

Once you’re in a relaxed position, your next step is to learn to concentrate on one thing at a time. Usually, the mind tries to hold several different thoughts and ideas all at once. Simply concentrate on one thing at a time. You can either imagine a single object, like a flower, or use a mantra. A mantra is the repetition of a sacred word. Repeating a mantra really forces the mind to focus on a single thought.

Once you’ve learned how to focus on one thing at a time, you can then proceed to the next stage: no thought at all. Achieving a silent mind is difficult, but when to attain it the experience is powerful.

When a thought appears, make a conscious decision to throw it out of your mind. Over time you realize that you are capable of allowing or rejecting thoughts. This is the most significant realization of meditation – that you do not have to be a slave to your thoughts. While it may seem like a challenge, just keep practicing.

Put simply, if you’re feeling better at the end, you are probably doing it right.

The stars of GirlsGuideTo...TV each meditate in their own way. Catch Episode 3 here to see what they have to say about meditation and other ways they work on their inner beauty! Don't forget to subscribe to our YouTube channel so you don't miss upcoming shows!

{Source: Psychology Today}