You’ve probably been told to be mindful or try meditation for your mental health but what benefit does it have and what do you actually do? Sometimes it’s as simple as just pausing and taking a deep breath. And the best part, it’s free!

Meditation is a practice that has been around for thousands of years. It originated primarily in India (1500 BCE) and developed through Hinduism and Buddhism. From there it has spread throughout Asia and to the rest of the world for purposes of spiritual enlightenment for health and well-being.

Research has shown that meditation can have a measurable impact on both the structure and function of the brain, especially in areas related to stress response, emotional regulation, and self-awareness. Studies have also indicated that various forms of meditation including mindfulness, loving-kindness, and brief meditation practices are effective in reducing anxiety. Meditation not only helps to alleviate anxiety symptoms, but it has also been proven to enhance emotional regulation through neurobiological systems. A study in 2021 by Pascoe et al found that meditation can alter brain regions involved in emotional regulation (e.g. anxiety). Another study in 2021 by Golden et al. concluded that mindfulness-based stress reduction may reduce clinical symptoms in patients with social anxiety disorder. Loving kindness meditation has been shown to lower anxiety and depressive symptoms suggesting its use as adjunct therapy. 

Below are several styles of meditation with instruction:

Brief Meditation: Find a quiet place and sit in a comfortable position. Many people sit with their legs crossed or in a recliner or you can even stand against a wall. Close your eyes or soften your gaze and concentrate on your breathing. Start with a few deep breaths (4 second inhale, 4 second hold, and then a 4 second exhale). Keep your focus on the breath and as thoughts come into your head, recognize them, and refocus on the breath. This type of mediation practice is shorter with a goal time of 3 – 10 minutes. The focus here is on the breath and is great for a quick mind reset or in a stressed or anxious state.

Mindfulness Meditation: Find a quiet place and sit in a comfortable position with your back straight. Many people sit with their legs crossed on the floor, on a cushion, or even stand against a wall. Close your eyes or soften your gaze and concentrate on your breathing. Start with a few deep breaths (4 second inhale, 4 second hold, and then a 4 second exhale). Relax your mind and just focus on your breathing. It may help to say “inhale” on inhalation and “exhale” on exhalation. As thoughts pop into your head, recognize the thoughts without judgment, and then return focus to the breath. Try this for 5 – 10 minutes to start with a goal of  20 – 30 minutes. The goal here is for sustained awareness and presence.  (Try guided or on your own)

Loving-kindness Meditation: This style adds on to the mindfulness meditation using specific phrases of positivity. Again, find a quiet place to sit and concentrate on your breathwork. Eyes can be closed, or you can soften your gaze. As you breath, cultivate loving-kindness for yourself. Do this by repeating phrases like “May I be happy” or “May I be healthy” or “May I be safe”. Next you can send loving-kindness to a loved one. Try repeating phrases like “May you be happy” or “May you be healthy” or “May you live with ease”. You can expand on the phrases and send loving-kindness to a neutral person or a person you may have conflict with. Try this for 5 – 10 minutes to start with a goal of  20 – 30 minutes. The goal here is to create compassion and good will towards yourself and to others.  (Try guided or on your own)

Take Away:

Meditation can be a powerful tool for cultivating lasting mental peace and emotional resilience. By focusing on the present moment and cultivating mindfulness, meditation can help regulate your emotions, reduce anxiety, and foster a deep sense of inner calm. When you meditate, you’re not just sitting in silence; you’re engaging in a process that actively changes the way your brain functions.

Benefits include:

• Reduces stress response
• Increases regulation of emotions
• Can strengthen neural pathways helping to create positivity
• Increases self-awareness
• Reduces anxiety
• Improves sleep quality

Meditation apps (or try YouTube):

• Headspace
• Calm
• Insight Timer
• Buddhify
• Breethe
• Happier
• Healthy Minds Program
• Smiling Minds
• Waking Up