Even after retirement, there’s still a lot on your plate. Maybe your schedule is full of doctor’s appointments and family visits, or a packed schedule of social gatherings and exercise classes. Do you feel like you’re always so busy, you never have time to just breathe? The ancient practice of meditation might be just what you need.
If you’re curious about what meditation is and how to do it, read on. Remember, you don’t have to spend a lot of time and energy learning and practicing it, but it has great health benefits for both your brain and your overall physical health.
Here’s what you need to know about meditation and how to get started.
What is meditation and how do you do it?
Rooted in Buddhism and other Eastern religions, meditation is a practice for increasing awareness and focus, and it begins and ends with the breath. “The goal is to calm the mind and relax the body,” says Tom Ingenio, DACM-certified acupuncturist and owner of Charm City Integrative Health in Baltimore.
Here are some places where you can meditate:
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Lie on a bed or sofa
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Sit in lotus position on the floor
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Sitting in a parked car or on the subway
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While walking the dog
Some people like to close their eyes while meditating, but you can also keep your eyes open (which is handy when you’re walking the dog).
There are also many different styles. You may have seen people sitting cross-legged with their eyes closed chanting “Om” – this is called mantra meditation. Other forms include:
You can meditate in a group, with a coach, or alone.
You may also have seen the word “mindfulness” used when talking about meditation, which simply means the ability to focus on what is happening in the present moment, without judgment. While meditation is a brain-training practice, mindfulness is simply a way of life.
“You can focus more on what you’re feeling and thinking in the moment, without judgment,” says Jameka W. Cooper, PhD, president and clinical director of Emergence Psychological Services in St. Louis.
What are the health benefits of meditation?
Several studies have shown that meditation can help with a variety of health issues, including:
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Anxiety and depression
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Chronic pain
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Insomnia and sleep quality
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Post-traumatic stress disorder
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Substance use disorder
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Weight Management
In one study, participants completed 10-minute guided meditation sessions five days a week for four weeks, after which researchers reported increased levels of self-compassion and decreased levels of depression.
In another study of patients with systemic lupus erythematosus (an autoimmune disease), a six-month program of mindfulness-based stress reduction improved quality of life, pain tolerance, illness perception, and depression.
Keep in mind that a few meditation sessions won’t provide long-term brain health benefits, any more than a few trips to the gym will build muscle.
“There are a lot of benefits, but unfortunately, they only come with time,” Ingenio says. “You don’t see them all at the beginning.” In fact, it took him several years to make meditation a daily habit, he notes.
Ingenyo also says that consistency is more important than duration. “Be compassionate and kind to yourself,” he advises. That means starting with two minutes of meditation and gradually increasing the time. Don’t get disheartened if you don’t feel anything; think of your practice as a work in progress.
How can you use meditation to combat stress?
A big benefit of meditation is its ability to reduce stress, and Ingenyo says that even simple breathing exercises can take your body out of fight-or-flight mode, the response your brain gets when it senses danger.
But constant stress keeps your body in fight-or-flight mode, which can have a negative impact on your health. Chronic stress increases your risk of developing the following diseases:
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depression
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Diabetes
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Heart disease
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High blood pressure
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Skin problems
“If we can reverse even a little of the damage caused by chronic stress, that’s a big deal,” Cooper says.
Chronic stress also impacts brain health, causing changes in the brain that can ultimately lead to memory loss and an increased risk of brain-related diseases such as Alzheimer’s.
Meditation works as a way to relieve stress by quieting the mind, says Ingenyo. Imagine meditation as a way to clear your brain of cluttered thoughts and redirect your thinking into a calmer mindset.
How do I start meditating?
It may sound paradoxical, but using your smartphone is a great way to learn how to start meditating. Cooper and Ingegnno both recommend apps like Calm and Headspace, which offer short, guided meditations on a variety of topics. For example, U.S. Surgeon General Vivek Murthy, M.D., worked with Calm to create a free five-part guided meditation series.
Here are some other tips for finding meditation resources:
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Do a quick search on the web for “meditation” or “meditation classes.”
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Browse Netflix (which has the Headspace series).
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Check out the community’s website or social media pages for in-person classes, guided meditations, talks, and more.
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Check out the self-help and spiritual sections at your local bookstore.
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Explore YouTube.
While many of these resources focus on a particular form of meditation, Ingenyo emphasizes that there is no one right way to do it: “Anything that helps you get into a calm, relaxed state will work,” he says.
Ultimately, dedicating time to meditative self-care consistently is the best way to reap the benefits. “Making time for yourself can be really hard for people,” Cooper says. “If I can get an individual to do even 10 minutes a day, or 10 minutes a few times a week, I consider that a success.”
Additional sources:
Meditation and Mindfulness: National Institutes of Health
Health Benefits of Meditation: National Center for Complementary and Integrative Health
Psychological Effects: JMIR Formative Research
Meditation and Stress: Clinical Medicine Journal
Cognition and the elderly: National Institute on Aging
