Meditation sounds simple enough—just sit comfortably and quiet the mind. But even experienced practitioners say it can be hard to settle into a meditative state, especially when you’re feeling anxious, worried or stressed. But it may be worth giving this calming technique a try, because meditation may be beneficial for people prone to cardiovascular disease (see “How meditation affects your heart”).
“When you start any new activity, instruction and guidance can really be helpful, and it’s the same when learning to meditate,” says Darshan Mehta, M.D., medical director of the Benson Henry Institute for Mind-Body Medicine at Massachusetts General Hospital, Harvard University. Many areas have meditation centers where you can take in-person classes, but online courses can be just as effective, he says, as they’re more convenient and accessible. Another option is to try a smartphone app that offers guided meditations. Popular apps include Headspace, Calm, Insight Timer, and 10% Happier.
How Meditation Benefits Your Heart
Article published on February 15, 2024 Cochrane Database of Systematic Reviews The study looked at the potential cardiovascular benefits of two types of meditation: mindfulness-based practice and Transcendental Meditation. The authors analyzed 81 randomized controlled trials with a total of nearly 7,000 participants.
Overall, the results are mixed, which may reflect some of the challenges inherent in studying meditation. First, creating an appropriate placebo or control group for meditation is difficult. Control groups are often people who are on a waiting list to receive meditation training (inactive control groups) or who solve crossword puzzles or attend educational sessions (active control groups). Also, people who are likely to volunteer for meditation studies often already understand the benefits of meditation and may be different from people who are not interested in meditating.
Still, the review found that mindfulness-based interventions may reduce stress and also lower anxiety, depression, and blood pressure. Transcendental Meditation may also lower blood pressure. According to the authors, some of the effects of meditation may be indirect — that is, when people feel more calm, it may help them avoid unhealthy ways of dealing with stress, such as drinking alcohol or making poor food choices.
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Attention and Awareness
Meditation practices fall into two broad categories: focused attention and open monitoring. In focused attention, you focus on one thing, such as counting, a mantra (a word or phrase like “peace” or “good health”), or an object (for example, a candle, wood or beads). One well-known form, Transcendental Meditation, uses a mantra. In open monitoring, you bring your awareness to everything you are experiencing, including thoughts, feelings, sounds, and physical sensations.
Mindfulness meditation, which has become increasingly popular in recent decades, incorporates both attention and awareness. Other forms of meditation include samatha (quiet concentration), vipassana (insight) and metta (kind-heartedness).
Cultivating a Meditation Practice
The following tips may help you develop a regular meditation habit:
Practice when you can. For some people, the morning is the best time to meditate, while others prefer to meditate at the end of the day.
I’m committed to that. Once you’ve found the best time to meditate, make it a habit.
Don’t expect too much. You won’t change after the first session – meditation is a process, and over time you will see gradual improvements.
Please practice together. Meditate in your bedroom, at work, while walking through the park, or wherever you can find some quiet time alone.
Wear accessories. To help you focus, use something that has meaning to you, like a candle, a piece of art, or a photo of a loved one.
Be prepared to be uncomfortable. Quieting your thoughts is harder than it seems, and it may take some time to get used to the practice.
Don’t fight that feeling. Practice relaxing. Let your thoughts flow. Let your breath ease. Even if it feels a little uncomfortable, just go with the sensation and don’t resist it.
Be kind to yourself. If you don’t get the hang of meditating right away, forgive yourself and try again – you’ll get it eventually.
Check yourself. After each session, pause and reflect on how you feel. Has any tension or anxiety you were carrying been relieved? If not, do you need a few more minutes to relax?
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