Question 1: What is meditation?
If you have ever gazed at the starry sky or closely observed a leaf, you have already experienced meditation. Simply put, meditation is not some profound and mysterious religious ritual but a brain training method proven by scientific research. It is as simple and learnable as physical exercise. However, while physical exercise targets the body, meditation focuses on the brain.
From an academic perspective, psychology defines meditation as a series of practices that regulate the mind and body, establish a specific attention mechanism, and ultimately influence an individual’s mental processes.Question 2: What are the benefits of meditation?
1. Meditation makes your brain smarter.
Meditation can improve cognitive abilities such as memory, attention, and creativity.For example, studies on the brain mechanisms of meditation have shown that long-term meditation increases gamma wave activity, which is closely linked to attention, memory, and learning. Regular meditation practice can slow the reduction of brain gray matter caused by aging, thereby reducing the decline in cognitive abilities. Additionally, short-term focused breathing meditation can enhance the ability to solve creative problems.
2. Meditation stabilizes your emotions.
Meditation helps alleviate stress, anxiety, recurrent depression, and sadness.
For instance, research by Lazar et al. found that the cortical thickness of the anterior insula, sensory cortex, and prefrontal cortex increased in meditation practitioners. This enhanced awareness of sensory stimuli allows people to use self-awareness to successfully cope with daily stress. Davidson et al. discovered significant activation in the left prefrontal cortex of meditation practitioners, which is associated with increased positive emotions. Meditation also significantly reduces the relapse rate of depression.
3. Meditation makes it easier to fall asleep.
Meditation can address sleep issues such as difficulty falling asleep, shallow sleep, and nightmares.
For example, breathing meditation activates the parasympathetic nervous system (PNS), which has a calming effect. Ren et al. found that during meditation, the experimental group showed significantly lower alpha wave percentages than the control group. Alpha waves are indicators of a relaxed state. Therefore, practicing meditation before bedtime can help you fall asleep quickly.
4. Meditation improves physical health.
Meditation can assist with physical issues such as pain, cancer, anorexia, and weakened immunity.
For example, research by Carlson and Garland found that meditation effectively improved the sleep quality of cancer patients, thereby enhancing their quality of life. Morone, Greco, and Weiner discovered that an eight-week meditation program significantly improved the symptoms of older adults with chronic back pain. Davidson et al. also found that meditation promotes immune function and increases the number of flu antibodies in the body.
Question 3: What are the types of meditation?
Meditation can be categorized into many types. The most widely adopted classification divides meditation into two mainstream types: focused attention meditation and open monitoring meditation.
- Focused Attention Meditation: This type requires maintaining attention on a specific object, such as breathing. When attention drifts, you must refocus it back on the object.- Open Monitoring Meditation: This type does not require attention to stay on a specific object. Instead, it emphasizes a non-judgmental attitude and awareness of current experiences, such as bodily sensations, emotions, or thoughts.
Mindfulness meditation is one specific type of meditation. It encompasses practices centered on mindfulness techniques, including Zen meditation, Vipassana, Mindfulness-Based Stress Reduction (MBSR), and Mindfulness-Based Cognitive Therapy (MBCT). Jon Kabat-Zinn, the founder of MBSR, defined mindfulness as the awareness that arises when we intentionally and non-judgmentally focus our attention on the present moment.
Question 4: Is meditation suitable for someone with no experience or patience?
Meditation does not require any prior experience. If you’re here, you only need to follow our guidance to begin your meditation journey.
If you feel impatient or find it challenging to follow along during meditation, this is entirely normal.At such times, don’t worry too much, and certainly don’t blame yourself. Simply remind yourself that impatience is also a sensation. Allow yourself to stay with this feeling for a while and experience it. This, too, is a form of meditation.
