A Journey into Meditation
by: Jennifer Metz
Meditation is a practice that involves focusing the mind and eliminating distractions to achieve a state of deep relaxation and heightened awareness. Rooted in ancient spiritual traditions, meditation has been adopted worldwide as a tool for mental clarity, stress reduction, and emotional well-being. It can take many forms, from mindfulness and breathwork to guided visualization and mantra repetition, each offering unique benefits for the mind and body. Whether practiced for a few minutes each day or in longer sessions, meditation helps cultivate a sense of inner peace, increase emotional resilience, and enhance overall mindfulness in daily life.
I first began meditating when I was in high school. At the time, I didn’t fully understand what meditation was or how it worked, but there was something about it that just felt right. Meditation wasn’t part of my upbringing, and I didn’t hear much about it as I was growing up, so I didn’t have much context or understanding of it back then. My practice came and went over the years—it was never something I stuck with consistently. But about twenty years ago, I rediscovered it and I’ve been committed to it ever since.
Initially, it was challenging to maintain focus, with my mind wandering after just a few minutes. One of the biggest challenges when starting a meditation practice is dealing with the “monkey brain”—that term used to describe the constant chatter of thoughts that jump from one thing to another, like a monkey swinging from tree to tree. When you’re new to meditation, it can feel like your mind is never quiet. You might sit down to meditate, and immediately, your brain starts throwing out a never-ending stream of thoughts: what you need to do today, things you’re worried about, random memories from years ago, or even things you hadn’t thought about in ages. It’s easy to feel overwhelmed or discouraged, thinking that you’re “failing” at meditation because you can’t stop thinking. Many years ago, I came across a book that I really enjoyed called Wherever You Go, There You Are: Mediation in Everyday Life https://amzn.to/48Pyi10. It made the bestseller list, and the author has since gone on to write several other books.
This mental restlessness is totally normal, but it’s one of the most common hurdles people face when starting out. It’s frustrating because meditation is often marketed as a way to “clear your mind” or “find inner peace,” but in the beginning, it can feel anything but peaceful. We might start to become frustrated in the beginning of this journey as we learn how to calm our mind. The truth is, the monkey brain is just part of being human. It’s not something to fight or eliminate. The key is not to try to force your thoughts away, but to gently observe them without getting wrapped up in them. Meditation isn’t about achieving a perfectly blank mind; it’s about learning to notice when your mind has wandered and gently bringing it back to the present moment. Each time you do this—whether it’s focusing on your breath, a mantra, or a sensation in your body—you’re strengthening your ability to be mindful, moment by moment. It’s no different than starting a workout routine.
Starting a meditation practice is a lot like starting a new workout routine—you can’t just jump in and expect to master it all at once. Imagine trying to bench press 200 pounds on your first day at the gym—it’s not only unrealistic, but it could also lead to frustration or injury. The same goes for meditation. If you expect to sit in silence for an hour right from the start, it can feel overwhelming or discouraging. Just like with working out, it’s important to begin slowly and build up gradually. Start with just a few minutes of meditation—maybe five or ten minutes—and focus on being present in that short time. As you get more comfortable, you can slowly increase the duration. The goal isn’t to rush or force yourself to meditate for long stretches right away. It’s about developing the habit, being consistent, and letting your practice evolve naturally. Deepening my meditation practice has taught me a lot. The journey is not always easy, but the calm and focus it brings are worth it.
If you’ve ever watched Good Morning America, you’re likely familiar with Dan Harris. As a co-anchor of the show, he became a well-known face in morning television. Beyond his work on TV, Harris is also the author of the bestselling book 10% Happier https://amzn.to/4ezfiFc in which he shares his personal journey with mindfulness and meditation, offering insights into how these practices can lead to a calmer, more focused life. He’s also the host of a popular podcast, which I’ve found particularly engaging. On the show, Harris explores topics related to mental health, mindfulness, and personal growth, often featuring experts in the field. His thoughtful interviews and honest approach make it a go-to listen for anyone interested in improving their well-being
Understanding the Mind’s Natural State
Our minds are always moving, never stopping to rest. They fill our heads with endless thoughts, which can cause stress and anxiety. We often find ourselves stuck in the past or worried about the future, missing out on the present. Most people don’t realize how often they get lost in their thoughts. Our thoughts can make us feel like we’re in a crisis, even when things are fine. Meditation teaches us to watch these thoughts without getting caught up. This helps us stop automatic behaviors and see how fleeting our thoughts actually are.
“Meditation is not about getting anywhere or becoming anything. It’s about tuning in and waking up to the life that’s right here, right now.” – Cara Bradley
Setting the Right Atmosphere
Creating the perfect atmosphere for meditation is key. Find a space where you won’t be interupted. Keep the space tidy to avoid distractions. Soft music or nature sounds help me concentrate. One of the best things about meditation is how accessible it is—it can be done almost anywhere. Whether you’re at work, at home, or even outdoors, you can take a moment to tune in and center yourself. You don’t need a special space or fancy equipment to meditate. A few minutes at your desk, during a break, or even on a walk outside can be enough to reset your mind and bring a sense of calm.
I like to start my day with meditation, and I’ve made it a consistent part of my morning routine. As soon as I’ve finished showering and getting ready for work, I head to the living room where it’s quiet and peaceful. There, I set aside 30 to 40 minutes each morning just for myself and my practice. I’m very intentional about keeping this time sacred because I know how important it is for me to maintain it. It’s become a grounding ritual that helps me start my day with clarity and calm, and it’s one of the things I do to set the tone for the rest of the day. Being regimented about my morning practice allows me to stick with it, even when life gets busy. It’s a time for reflection, stillness, and connection with myself, and it’s something I’ve learned to prioritize no matter what else is going on.
Different ways to meditate
There are several different types of meditation, each with its own approach and focus, but they all share the same core intention: cultivating mindfulness, awareness, and inner peace. Here are four of my absolute favorite meditations that I like to practice depending on how much time I have available.
1. Guided meditation is a great option for beginners or anyone who likes a bit of structure. In this form of meditation, you listen to a guide who leads you through the practice. The guide may help you focus on your breath, lead you through a relaxation process, or even take you on a journey of visualizing peaceful or healing scenarios. The benefit of guided meditation is that it offers clear instructions, making it easier to stay focused, especially if your mind tends to wander.
2. Imagery meditation, or visualization, involves using your imagination to create vivid mental images. It might involve visualizing a peaceful scene like a beach, forest, or mountain, where you can imagine yourself relaxing and experiencing the sights, sounds, and sensations of that place. Some people also use imagery to visualize positive outcomes or healing processes—like visualizing light or energy flowing through their body to promote relaxation or healing. This practice is often used to reduce stress, boost positive thinking, and promote emotional well-being.
3. Mindfulness meditation is one of the most well-known types and involves sitting quietly and focusing on the present moment. This might mean focusing on your breath, your body sensations, or even sounds around you. The goal is to observe these sensations without judgment, allowing thoughts to come and go naturally without getting attached to them. It’s often practiced in silence, which allows you to cultivate awareness and a deep sense of presence. Mindfulness can also be integrated into daily life—whether you’re eating, walking, or working, you can bring the same quality of awareness to everything you do.
4. Body scan meditation, the focus is on bringing awareness to different parts of the body, one at a time. Starting from your toes and working up to your head (or vice versa), you mentally check in with each body part, noticing any sensations, tension, or discomfort. It’s an excellent way to cultivate body awareness and release physical tension. Body scan meditations are often used to promote relaxation and reduce stress. They can also be beneficial when working through physical pain.
Health Benefits of Meditation
Meditation offers a wide range of health benefits for both the mind and body. Whether practiced daily or occasionally, it can improve your overall well-being in profound ways. Here are some of the key health benefits of meditation:
1. Reduces Stress
One of the most well-known benefits of meditation is its ability to reduce stress. When you meditate, you activate the body’s relaxation response, which helps lower levels of the stress hormone cortisol. This leads to a feeling of calm and can help you manage stress more effectively. Regular meditation can make you more resilient in the face of stress, promoting a sense of emotional balance and well-being.
2. Improves Focus and Concentration
Meditation practices that focus on mindfulness and breath awareness help improve attention span and concentration. By training your mind to stay present and avoid distractions, you strengthen your ability to focus on tasks in daily life. Studies have shown that even brief periods of meditation can enhance cognitive performance, memory, and attention.
3. Promotes Emotional Health
Meditation, especially practices like mindfulness and loving-kindness meditation, can significantly improve emotional health by fostering positive thinking and self-awareness. It can help reduce symptoms of depression, anxiety, and other mood disorders by promoting a sense of inner peace and emotional resilience. Meditation also helps break patterns of negative self-talk and emotional reactivity, allowing for greater emotional regulation.
4. Enhances Sleep Quality
Many people find that meditation improves the quality of their sleep. By calming the mind and reducing stress, meditation helps activate the parasympathetic nervous system, which is responsible for rest and relaxation. This can make it easier to fall asleep and stay asleep, leading to deeper, more restorative rest. Guided sleep meditations, in particular, can be especially helpful for those struggling with insomnia.
5. Boosts Immune System Function
Regular meditation has been shown to boost immune system function. The relaxation response triggered by meditation reduces the impact of stress on the body, which in turn strengthens immune function. Studies have found that people who meditate regularly have a higher resistance to illness and recover more quickly from infections.
6. Lowers Blood Pressure
Meditation can help lower blood pressure by relaxing the body and improving circulation. Research has shown that people who meditate regularly have lower blood pressure, which reduces the risk of heart disease and stroke. The calming effects of meditation help relax the blood vessels and reduce the strain on the heart, leading to healthier cardiovascular function.
7. Relieves Pain
Meditation can be a powerful tool in managing chronic pain. Mindfulness meditation, in particular, has been shown to reduce the perception of pain and help people cope with conditions like arthritis, migraines, and lower back pain. By focusing on the present moment and observing sensations without judgment, meditation can reduce the emotional and psychological stress associated with chronic pain, making it feel less intense.
8. Increases Self-Awareness
Meditation helps increase self-awareness by encouraging you to observe your thoughts, feelings, and behaviors without judgment. This greater awareness can lead to deeper insights into your own habits and patterns, allowing you to make more conscious choices. Practices like mindfulness or body scan meditation can help you tune into your physical and emotional states, which can be especially helpful for managing stress, anxiety, or even unhealthy habits. Meditation can also increase your intuition.
9. Improves Relationships
By fostering emotional regulation, compassion, and mindfulness, meditation can improve your relationships with others. Loving-kindness meditation, for example, encourages you to cultivate feelings of love and compassion for yourself and others. This can enhance empathy, reduce anger or resentment, and promote a deeper sense of connection with those around you.
10. Promotes Healthy Aging
Meditation has been shown to slow the aging process, particularly when it comes to brain health. Studies have found that regular meditation can help preserve the thickness of the brain’s gray matter, which naturally shrinks with age. This can help improve memory, cognitive function, and protect against age-related decline, such as Alzheimer’s disease.
Conclusion
Meditation is a powerful tool for cultivating mindfulness, reducing stress, and enhancing overall well-being. Whether you’re just starting out or have been practicing for years, the beauty of meditation lies in its simplicity and flexibility. With so many different types of meditation to explore—whether it’s guided meditation, mindfulness, visualization, or simply sitting quietly—there’s a practice for everyone. The key is to approach it with patience and consistency, understanding that the benefits unfold over time.
Meditation doesn’t require perfection, only presence. Even a few minutes of stillness each day can help you reconnect with yourself, reduce anxiety, and bring more peace into your life. So, if you’re new to meditation, start small, be kind to yourself, and trust the process. With regular practice, you’ll likely find that meditation becomes not just a habit, but a valuable part of your daily routine, offering a sense of clarity, calm, and balance no matter what life brings your way.
Source Links:
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Jennifer M. is the Executive Director of a nonprofit organization, where she combines her leadership expertise with a deep commitment to mindful living and community well-being. Mindfulness, meditation, and intentional living are not just practices for her, they are core principles that guide her as a certified Transformation Life Coach and Meditation Practitioner. As co-host of the Heart of Mindful Living podcast and co-manager of the Heart of Mindful Living website, Jennifer shares insights on mindfulness, self-discovery, and building a more peaceful world. A lover of nature, animals, and plants, she thrives on personal growth and cultivating meaningful connections. When she’s not working, Jennifer can be found spending quality time with her family, immersed in a great book, painting, or enjoying music—particularly from the ’70s, as she’s yet to encounter a classic tune she doesn’t adore.
