Good morning Thrive and Survive team!
We're going to take a look at meditation today, something which seems to be all over the place in terms of the internet and people talking about it, but which also feels like a very broad practice that isn't clear on where to start and why we should actually start with it.
As with all things, the best place to start with is our why so let's look at why a person should consider adopting a consistent meditative practice.
The tangible benefits of meditative practice
An excellent study that provides a comprehensive overview of the benefits of consistent meditation is the study titled Brief, daily meditation enhances attention, memory, mood and emotional regulation in non-experienced meditators, a study led by Dr Wendy Suzuki, Ph.D., Professor of Neural Science and Psychology at New York University.
The study found that:
"8 but not 4 weeks of brief, daily meditation (13 min sessions) decreased negative mood state and enhanced attention, working memory, and recognition memory as well as decreased state anxiety scores on the TSST"
So, what does that actually mean?
Well, working memory is responsible for holding and manipulating information in the short term, while recognition memory is responsible for recognizing previously encountered information in the long term.
Emotional regulation refers to the process of managing and controlling one's emotional responses, in order to adapt to various situations and maintain emotional balance.
The end result is a mind that is calmer, sharper and more effective in holding and processing the information it is required to work through on a day to day basis.
Another study titled A Wandering Mind is an Unhappy Mind found "that people are thinking about what is not happening almost as often as they are thinking about what is and found that doing so typically makes them unhappy."
The inability of people to stay present in the moment and focus on the task at hand or on what is happening around them is heavily linked with negative emotional states - this is something for which meditation can most definitely help.
Where to start
As mentioned above, meditation is a broad umbrella term for the different practices which fall within it, but the two primary categories of meditative practice which most types of meditation techniques will fall under are the categories of Interoceptive Practice and Exteroceptive Practice.
Interoceptive Meditative Practice
Interoception refers to the ability to sense and perceive one's internal bodily sensations, such as heart rate, breathing, and digestive processes. Developing an interoceptive meditative practice can help individuals become more attuned to these internal sensations and better understand their mind-body connection. Here are some steps to consider when developing an interoceptive meditative practice:
- Start with short sessions: Begin with short sessions of 5-10 minutes and gradually increase the duration over time. This will help you get used to the practice and avoid feeling overwhelmed or frustrated.
- Find a quiet space where you can meditate without being disturbed or distracted. It could be a room in your home, a park, or any place where you can sit comfortably and focus on your breath and body.
- Focus on your breath: Bring your attention to your breath and observe the sensation of air moving in and out of your body. Notice how your belly rises and falls with each inhalation and exhalation.
- Scan your body: After focusing on your breath, take a few moments to scan your body from head to toe, noticing any areas of tension or discomfort. Simply observe these sensations without judgment or trying to change them.
- Practice mindful movement: Engage in mindful movement practices, such as yoga, tai chi, or qigong. These practices can help you connect with your body and cultivate greater awareness of your internal sensations.
- Practice regularly: To develop an interoceptive meditative practice, it's important to practice regularly, ideally every day. Even a few minutes of daily practice can help you cultivate greater awareness of your body and improve your overall sense of well-being.
Exteroceptive Meditative Practice
Exteroceptive meditation practices are those that involve focusing on external stimuli, such as sounds, sensations, and visual objects, to cultivate mindfulness and awareness. Developing an effective exteroceptive meditation practice involves several key steps, including:
- Choose a suitable object of focus: Select a sensory object that you find interesting and engaging. It could be a sound, a sensation in your body, or a visual object. You want something that you can focus on for an extended period of time without getting bored or distracted.
- Find a quiet and comfortable place: Choose a quiet and comfortable space where you can sit or lie down without distractions. You want to be able to fully focus on the object of your meditation without being interrupted.
- Start with short sessions: Begin with short meditation sessions of 5-10 minutes and gradually increase the duration as your practice progresses. This will help you build your concentration and focus.
- Pay attention to your posture: Sit in a comfortable and upright posture with your back straight, head facing forward, and feet flat on the floor. This helps you maintain focus and prevents you from getting too relaxed or falling asleep.
- Observe your breath: Use your breath as an anchor to bring your focus back to the present moment. Whenever your mind wanders, gently redirect your attention to your breath.
- Practice regularly: Consistency is key when it comes to meditation. Practice regularly, ideally daily, to build momentum and make it a habit.
- Be patient and compassionate: Developing a meditation practice takes time and patience. Don't get discouraged if you find it challenging at first. Be kind and compassionate to yourself and acknowledge that progress comes with consistent effort.
To identify where you should be directing your practice, you need to start by assessing whether you have an Interoceptive or an Exteroceptive Bias. The way to establish this is by checking for a bias when you sit down to undergo your meditative practice, closing your eyes and observing yourself. Does your mind naturally turn inwards or outwards in terms of what it focuses on?
If your mind easily focuses on your external surroundings, the noises you hear, the temperature around you etc. then you have an Exteroceptive Bias and should practice the opposite, being to turn inwards and examine yourself through techniques such as breath awareness, a body scan or a walking meditation.
If your mind naturally turns inward, where you are focusing on your thoughts, your inner bodily sensations etc. then you have an Interoceptive Bias and should practice the opposite, being to turn outwards and observe your environment and what is going on in the world around you.
It's important to note that which type of practice will be best suited to you will differ from time to time, depending on what state of mind you are in at that point in time.
To get the most benefit out of your meditative practice, you want to go against the grain of what your mind naturally wants in the moment of your practice, with the outcome being a more adaptable, more resilient mind. It is in this zone of uncomfortable practice, where your mind is developed further.
If you would like to start a meditative practice, an excellent resource to begin with would be a meditation app like HeadSpace, Calm or the Waking Up app by Sam Harris. The techniques I've described above are all covered in these various apps, which provide an excellent vehicle for exploring and educating yourself on the different techniques for practicing mindfulness.
Give it a try and enjoy entering the universe of mindfulness where you build a better, calmer, smarter version of you one session at a time.
AR
More of The Thrive and Survive Research Hub:
For more articles like this, see the rest of my blog: https://the-thrive-and-survive-research-hub.ghost.io/
Shared this newsletter by a friend? WELCOME! Sign up as a subscriber here and join The Thrive and Survive Community: Join using the below link
Meme of the day for your enjoyment:
