Meditation
Meditation may be the oldest form of self-calming. It is the ability to quiet our minds and be fully present in the moment. There is ample scientific evidence supporting the benefits of meditation, but this will not be a guide to learning it. I know of no adverse effects of meditation, so from a benefit-risk analysis, as we do with medical decisions, the choice is clear. Decreased anxiety and improved gut microbiome have been documented in meditation practitioners. This is not surprising, given the powerful connection between the gut and the brain. The most important feature of all forms of meditation is the ability to release extraneous thoughts and “be here now.”
There are many types of meditation, and I practice several but am a master of none. I defer teaching meditation to others, but I would like to point out some examples of different meditation methods:
One example is breath meditation. Reportedly recommended by Buddha, this method involves purposeful, controlled breathing with complete focus on how and where the breath is felt.
Walking Meditation: This advanced form involves a rhythmic stride and breathing. I think any rhythmic motion, such as road biking or rowing, could have a similar effect.
Guided meditation: There are many app- and web-based guided meditations. The instructor will often create scenes and suggest emotions, often based on a theme.
Yoga is another form of meditation. Yoga is also a form of meditation. It is an advanced practice and is not the same as a stretching or strength training session.
There is no “wrong” way to meditate. If you find something on which your mind can settle, then it may work for you as a form of meditation. One YouTuber posted about how he meditates with a cigar because it involves controlled breathing and a singular focus on the taste and aroma. I agree; it absolutely meets the criteria of a meditation experience. There are many teaching videos, courses, retreats, and private instructors. Whatever your path, please consider adding meditation to your wellness routine. I have met many people who say they “want” to try meditation. I have yet to meet someone who regrets practicing meditation. Meditation does take practice, so please be patient with yourself. We often have so many thoughts racing through our minds that we don’t even realize the chaos until we try to achieve quiet.