Brain Meditation: A Beginner's Guide

Brain meditation, or mindfulness meditation, is the practice of nonjudgmental, intentional awareness of the present. It involves focusing on a specific thing, often the breath, and bringing your attention to that anchor. It can be practised anywhere and at any time, and there is no strict protocol to follow.

Meditation has been proven to have a wide range of benefits for the brain. It can strengthen areas of the brain responsible for memory, learning, attention and self-awareness. It can also help to calm the sympathetic nervous system, reducing pain, depression, stress and anxiety.

Research has shown that meditation can lead to increases in grey matter density in the hippocampus and other frontal regions of the brain, as well as increases in anterior insula and cortical thickness. It can also decrease activity in the default mode network (DMN), the brain network responsible for mind-wandering and self-referential thoughts.

Meditation is not a cure-all, and it requires regular practice to experience the benefits. However, it can be a powerful tool for improving mental and physical well-being.

Finding a quiet and comfortable environment

Your meditation space should be quiet, private, comfortable, and not too dark or too light. If you are designating a specific area of a room as your meditation space, you can use screens or objects to separate your special place from the rest of the room.

You can sit on the floor or in a chair, preferably with your feet on the ground and your back straight. However, if you are more comfortable lying down, that is perfectly fine.

Closing your eyes and relaxing your body

First, find a quiet and comfortable environment, free from distractions. You can sit on the floor or in a chair, but make sure your back is straight. If you are more comfortable lying down, that's fine too.

Now, close your eyes and relax your body. Let your body become loose and less tense. You can try cupping your hands over your eyes, with the heels of your palms pressing gently into your eye sockets. Focus your eyes into the black middle distance and relax, breathing deeply. You may see blotches of colour and feel your eyes twitch beneath your eyelids. Keep gazing softly into the darkness until all these colours and shapes fade to black. This technique is called palming and is a great way to reset your vision and lubricate your eyes, preventing muscle strain and dryness.

Next, focus on your breath. Feel the sensation of breathing. Focus on your breath as you inhale and exhale deeply. Feel the air passing in through your nose and out through your mouth. Notice your chest expanding and contracting. Be aware of the physical sensations throughout your body.

Then, acknowledge your thoughts. Allow your thoughts to flow through your mind like a river. Don't try to stop them or engage with them, simply acknowledge and accept them.

Finally, calm your mind and focus. You can either continue to focus on your breath or use a mantra such as "Aum".

Focusing on your breath

Getting Started

Find a quiet and comfortable environment, free from distractions. You can sit on the floor, in a chair, or even lie down—whatever feels most comfortable for you. Close your eyes and take a moment to relax your body, allowing it to become loose and less tense.

Focus on Your Breath

Bring your attention to your breath. Feel the sensation of inhaling and exhaling. Notice the air passing in through your nose and out through your mouth. Observe the rising and falling of your chest. You can also try counting your breaths: "In (one), out (two), in (three)", and so on. This gives you something to focus on besides intrusive thoughts.

Allow Thoughts to Come and Go

It's natural for thoughts to enter your mind as you try to focus. The key is to acknowledge these thoughts and then let them go, gently returning your attention to your breath. Don't get annoyed or impatient with yourself. With practice, you will improve your ability to focus and relax.

Practice Regularly

Try to make meditation a part of your daily routine. Start with shorter sessions of 10 minutes in the morning and evening, and gradually increase the duration to 20 or 30 minutes. You can also initiate a meditation session whenever you feel stressed.

Benefits of Breath Meditation

Breath meditation is an effective way to relieve stress and promote relaxation. It can also be a gateway to a broader practice of mindfulness, helping you to accept and appreciate life's challenges without judgment. Additionally, focusing on your breath can enhance your awareness of bodily states, which is a key skill in practices like yoga and meditation.

Acknowledging your thoughts

Recognise and Label Thoughts

When a thought enters your mind, simply acknowledge its presence without judgement. You can mentally label it as "thinking" or be more specific by noting "dark thoughts" or "worrying". This labelling technique helps to create distance and objectivity, making it easier to let go.

Be Aware of Your Reactions

Notice your reactions to these thoughts. Are you judging them or yourself? Are you trying to push them away or suppress them? Becoming aware of these reactions is an important step in the process.

Focus on Your Anchor

Your anchor is what you use to centre yourself and bring your attention back to the present moment. It can be your breath, a mantra, or a physical sensation. When you notice a thought, gently bring your attention back to your anchor. This is a practice, and it may take time to master, so be patient with yourself.

Allow Thoughts to Come and Go

Thoughts will naturally arise during meditation. Instead of fighting them or getting caught up in them, let them come and go like clouds in the sky. Observe them without judgement and then gently return your focus to your anchor.

Practice Mindful Breathing

Focusing on your breath is a powerful tool during meditation. Observe the physical sensations of breathing: the rise and fall of your abdomen, the air passing through your nose, or the expansion and contraction of your chest. If your mind wanders, gently bring your attention back to your breath.

Be Kind to Yourself

Meditation is a practice, and it's normal to have a lot of thoughts, especially when starting. Don't be hard on yourself if you find it challenging to acknowledge and let go of thoughts. With consistent practice, you will develop greater focus and a deeper sense of inner peace.

Calming your mind and focusing

Choose a Suitable Environment

Find a quiet and comfortable environment, free from distractions and interruptions. You can sit on the floor, in a chair, or on a cushion, ensuring your back is straight and your feet are firmly on the ground. Dim the lights and put away any electronic devices that might distract you.

Close Your Eyes and Relax Your Body

Take a moment to close your eyes and relax your entire body. Let go of any tension and loosen your shoulders. You can either sit upright or lie down, whichever feels more comfortable for you.

Focus on Your Breath

Become aware of your breath. Feel the sensation of inhaling and exhaling, noticing the air passing through your nose and mouth, and the expansion and contraction of your chest. This helps you anchor yourself in the present moment.

Allow Your Thoughts to Flow

It is normal to experience a lot of thoughts during meditation, especially at the beginning. Instead of trying to stop thinking, simply observe your thoughts without judgment and let them flow like a river. Acknowledge their presence but do not engage with them. Gently bring your attention back to your breath whenever you find your mind wandering.

Calm Your Inner Voice

If your inner monologue starts analyzing your thoughts or rehashing stressful situations, gently redirect your attention back to your breath or chosen focal point. The goal is to maintain a quiet mind, observing without getting absorbed in your thoughts.

Be Kind to Yourself

Don't be too hard on yourself if you find it challenging to focus. Meditation is a practice, and it may take time to master. Congratulate yourself for noticing when your mind wanders, and gently bring your attention back to the present moment. With regular practice, you will develop greater focus and concentration.

Frequently asked questions