Distracted at work? Overwhelmed by your social media feeds? Stressed out by a busy schedule?
Meditation can help.
And fitting in even a few minutes a day can lead to health benefits that could enhance your well-being and give you the power to face life’s challenges in a new way.
What is meditation?
Meditation is a formal way to train your brain to notice what’s happening in the mind. Less formally, it’s focusing on what’s going on inside you – paying attention to what you’re hearing, for example, or noticing the movement of your body as you’re slowly walking.
This can lead to the realization that we spend so much of our lives “in our heads” and that our perceptions are not necessarily reality.
Meditation allows us to more quickly notice the good things happening in our lives and to examine whether our pastimes and habits are enriching us.
Meditation misconceptions
There’s a misconception that the goal of meditation is to clear the mind. Instead, it’s a way to gain awareness and pay attention to your thoughts without judgment.
There’s also a misconception that meditation is religion-based and only for people who practice Eastern religions. While it originated in those traditions, meditation can enhance anyone's connection to their spiritual beliefs.
Meditation versus mindfulness
Mindfulness is different from meditation in that it involves being present and aware during each of the moments of our life.
Mindfulness requires us to press the brakes on multitasking and to set aside our laptops or phones to focus on the here and now.
If you’re standing in line, for example, stop reading your text messages and be present, maybe even chat with the person behind you.
Health benefits of meditation
For centuries, people have touted the benefits of meditation. And science now supports their experiences.
Research shows that meditation can reshape the brain’s structure and function, helping protect nerve cells and strengthening communication channels between different parts of the brain.
This can help broaden our senses to holistically take in the world around us and increase our access to the experience of life.
It can also help blunt the amygdala – the brain’s fear center – to help reduce the fight, flight or freeze response. People who meditate are more able to sit in discomfort – psychologically, emotionally and relationally – allowing it to pass without a stress reaction and responding thoughtfully rather than automatically.
Other shown benefits of meditation:
- Reduced burnout, stress and anxiety
- Increased resilience
- Increased focus, productivity and work engagement
- Higher-quality sleep
- Increased immune function
- Increased awareness of the mind’s connection to the body’s responses
Meditation tips for beginners
Break sessions into smaller segments
Meditation is easier to sustain as a regular practice if you do shorter amounts, more often.
Research shows that 12 minutes of meditation each day is an optimal amount. This can be more manageable if broken into shorter segments of 2 to 8 eight minutes each.
Specific types of structured mediation may have other recommended timelines.
Focus on your breath and senses
As you meditate, start by concentrating on your breath to help yourself become aware of what you’re thinking about. Notice the inhale, notice the exhale, notice which nostril you're breathing in through.
Using senses as a starting point can also help us focus. Try starting while you’re eating: What are the colors of the food? What's the smell? What's the texture? Are you eating fast? Are you eating slowly?
A wandering mind is OK
Our minds are meant to think, so they will wander during meditation. When that happens, notice the thought without judgment, then bring your focus back to the breath or sensation.
Try a structured program
Different programs are offered for different types of meditation. Find one that feels comfortable for you. In-person, online and app-based options are available.
The evidence-based Mindfulness in Motion program, offered by the Center for Integrative Health at The Ohio State University Wexner Medical Center, incorporates 30 minutes of mindful meditation each week over an eight-week period.
Practice daily
If you join a structured program, you’ll benefit most if you continue to practice in between group sessions – even if it's just for 2 to 4 minutes a day.
Be aware of barriers and find ways to adjust
Finding time to meditate is one of the biggest barriers. It’s a good idea to schedule it for a specific time each day, and to stick to that schedule. Morning meditation can be convenient and help bring mindful awareness to the rest of your day.
Another barrier is having private space. Try to find a space that allows you to comfortably practice.
When you shouldn’t meditate
Meditation, especially intensive mediation programs, can have negative impacts on people who are starting off in a dark mental place.
It should be avoided by anyone experiencing serious mental distress or significant psychological concerns.
Work instead with a mental health provider, who can help you determine when it’s appropriate to add meditation to your routine.
Integrative health helps heal the whole person
Learn more about our programs and schedule an appointment.
Learn moreMaryanna Klatt, PhD, is director of the Center for Integrative Health at The Ohio State University Wexner Medical Center and a clinical professor in the Department of Family and Community Medicine at The Ohio State University College of Medicine.
Dr. Klatt is the creator of the eight-week Mindfulness in Motion program and the lead author of a recent study analyzing outcomes for the program’s participants, identifying the long-term sustained benefits of mindfulness interventions to reduce stress and burnout.
