Why It Matters:
Research has shown that consistent meditation practice leads to structural changes in the brain, particularly in areas such as the prefrontal cortex and amygdala. The prefrontal cortex, which is responsible for decision-making, attention, and self-awareness, becomes thicker, improving cognitive function, focus, and emotional control. Meanwhile, the amygdala, the brain’s emotional processing center, tends to shrink, leading to reduced reactivity to stress and anxiety. This combination can result in greater emotional regulation, less susceptibility to negative emotions, and increased resilience under pressure.
Additionally, meditation activates the parasympathetic nervous system, the part of the nervous system responsible for rest and relaxation, which helps lower heart rate, blood pressure, and cortisol levels (the stress hormone). Over time, this can significantly improve both physical and mental health by reducing chronic stress, promoting overall brain health, and enhancing long-term emotional well-being. Regular practice also boosts gray matter density, improving memory, empathy, and self-awareness.
The Breakdown:
What is Meditation?
Meditation is a practice where you focus your mind on a specific thought, object, or activity to calm the mind, improve focus, and promote mental clarity. It has been used for centuries to manage stress, enhance well-being, and boost emotional health.
How to Practice Meditation:
Find a Quiet Spot: Choose a calm, quiet space to meditate.
Get Comfortable: Sit or lie down in a comfortable position.
Focus on Your Breath: Pay attention to your breathing, slowly inhaling and exhaling.
Refocus as Needed: If your mind wanders, gently bring your attention back to your breath.
Start Small: Begin with 5-10 minutes daily and increase as you get more comfortable.
Types of Meditation:
Acem Meditation: Acem Meditation is a non-religious, mindfulness-based meditation technique.
Body Scan Meditation: Guides you in releasing tension from different parts of your body.
Chakra Meditation: Balances the body’s energy centers for better well-being.
Guided Meditation: A teacher or recording walks you through the process.
Loving-Kindness (Metta) Meditation: Involves sending positive thoughts to yourself and others.
Mindfulness Meditation: Focuses on being present and aware of your thoughts without judgment.
Movement Meditation: Combines mindful movement like yoga or tai chi with meditation.
These practices can improve focus, reduce stress, and support emotional well-being.
Transcendental (TM) Meditation: Uses mantras to achieve deep relaxation.
Zen (Zazen) Meditation: Focuses on breath and observing thoughts without attachment.
Choose a meditation style that resonates with you!
My Journey:
Meditation is one of the most important tools in your Mindful Balance Toolkit. It may feel difficult at first, but once cultivated and practiced regularly, it can become a powerful way to manifest healing for both your mind and body.
Before I started meditating, my body would have a severe response to any kind of stress. It took over a year of consistent practice to stop waking up with a knot in my stomach every morning. When I first began, I had to meditate multiple times a day just to prevent my nervous system from staying stuck in the sympathetic state. Everything felt unsafe— even the inside of my own mind. In hindsight, I didn’t realize that I was also struggling with undiagnosed chronic illnesses, which were only made worse by my unbalanced nervous system.
I started with the Calm app, which was great for beginners since most of its meditations are guided. Guided meditation means someone talks you through what to do and where to focus your attention. It was an easy way to start and felt much safer than sitting alone with my own intrusive thoughts during a non-guided session.
Eventually, I decided therapy could help me understand my actions, reactions, and attachment style. My therapist, who also deals with chronic illnesses, has extensive knowledge of navigating the medical system. She recommended that I try Flowly, a virtual reality-based meditation app that specializes in heart rate variability and helps users achieve a flow state more quickly. I still use it every night.
I’ve experimented with most of the types of meditation I mentioned earlier, but my go-to practices now are Metta, Body Scan, and Mindfulness Meditation. I use YouTube often (alongside Calm and Flowly) and tailor my meditations to what’s happening astrologically. Supermoons, solar and lunar eclipses, and planetary alignments call for specific meditation focuses, and this has added an exciting dimension to my self-care routine by incorporating manifesting and mantras.
The more open-minded I’ve become about different forms of healing, the more curious I get about new approaches. After two years of meditating, my open-heartedness has been life-changing. I see numerology patterns, notice spirit guide symbols, follow my instincts, listen to my gut, and feel more certain than ever that I’m on the life path I’m meant to follow.
Your Turn:
Ready to start meditating? Choose a method from this post and begin your practice today—let us know which one you tried! Already practicing? Share how meditation has impacted your well-being in the comments below!
Until next time,
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Go for it!
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