Medical meditation for beginners – where to start and what benefits can be achieved?

Is it an antidote to daily stress and racing thoughts, or a gateway to truly embracing the present moment? What exactly is meditation, and what benefits can it bring?

Meditation is the practice of focusing and quieting the mind, aimed at freeing it from a stream of thoughts and restoring natural balance. The word meditation originates from the Sanskrit medha, meaning “cultivating wisdom,” and the Latin meditari, which translates to “ponder” or “contemplate.”

While meditation may vary across traditions, its essence remains the same – achieving focus through concentration on the breath, a sound, an image, or visualization. This practice slows the racing mind, promotes relaxation, and offers a moment of stillness that allows for mental regeneration.

Regular meditation cultivates inner peace, enhances resilience in the face of challenges, boosts creativity, and deepens self-awareness. It is an investment in mental and emotional well-being – just as essential for the mind as restorative sleep after intense physical exertion.

Meditation is far more than just a relaxation technique – its impact on brain function has been scientifically proven. Research conducted by the Institute for the Scientific Study of Meditation demonstrated that meditation significantly alters brain activity. A SPECT scan of a meditating Buddhist monk revealed increased activity in the frontal lobe, which governs concentration, while activity in the parietal lobe – responsible for spatial and temporal orientation – decreased.

Meditation also enhances the production of key neurotransmitters in the brain:

• Dopamine – linked to pleasure and motivation
• Serotonin – known as the “happiness hormone”
• GABA – a neurotransmitter that promotes calmness and relaxation

For those who meditate regularly, these neurochemical shifts contribute to better stress management and a more positive approach to daily challenges.

Additionally, meditation influences brain wave activity. High-frequency Beta waves, associated with heightened alertness, stress, and intense mental activity, are gradually replaced by Alpha and Theta waves, which promote deep relaxation, inner focus, and a state of calm awareness.

Meditation trains the brain to build and strengthen neural pathways, leading to tangible improvements in health and well-being.

• Enhanced focus and concentration

Regular meditation strengthens neural connections responsible for focus, improving our ability to manage tasks and quiet racing thoughts. When overwhelmed by mental clutter, redirecting attention to the breath can help restore clarity and concentration.

• Reduced anxiety and stress
  Slowing the breath and calming the mind through meditation helps condition the brain to return more quickly to a relaxed and balanced state during moments of anxiety. Research indicates that meditation regulates the body’s stress response, reducing the frequency and intensity of stress episodes.
• Lower risk of depression
  Scientific studies reveal that regular meditation increases the volume of the prefrontal cortex – the area of the brain responsible for emotional regulation, behaviour, creativity, attention, and cognitive processing – while simultaneously reducing the volume and activity of the amygdala, which governs fear and anxiety responses. By shrinking the amygdala, meditation decreases the intensity of negative emotions, leading to lower stress levels and a more balanced state of mind and body.
• Increasing the amount of grey and white matter in the brain
  The grey matter of the brain is responsible for stress management, memory, empathy, and self-esteem. White matter facilitates the transmission of nerve signals, ensuring communication between different brain regions. Studies show that practising mindfulness meditation for just 30 minutes a day over eight weeks increases brain matter density.
• Improved sleep quality
  An overstimulated brain – common in individuals experiencing stress, anxiety, or depression – can significantly disrupt sleep, making it difficult or even impossible to fall asleep. Regular meditation helps train the brain to induce a deep relaxation response, promoting restful sleep.
• Accelerating recovery from stress
  Research has shown that individuals who meditate regularly experience a faster decrease in cortisol levels after stressful situations compared to those who do not practise meditation. This helps the body return to a balanced state more efficiently.
• Memory improvement
  Reducing stress and strengthening neural pathways in the brain significantly enhance memory and cognitive performance. Meditation helps maintain mental clarity and prolongs the efficiency of cognitive functions over time.

• Regulating blood pressure

Regular meditation practice has been shown to lower blood pressure, reducing the risk of stroke and heart disease.

Meditation is practised across various cultures, leading to numerous techniques – all designed to cultivate inner peace, balance, and mental harmony. While the approaches may differ, the goal remains the same: achieving a state of mindfulness and tranquillity.

The most popular meditation techniques include:

• Focused Attention Meditation – concentrating on a specific object, such as a candle flame, a sound, or a sensation.
• Breath and Mantra Meditation – focusing on the breath, a mantra (a repeated sound or phrase), a mandala, or an image to achieve deep concentration.
• Movement-Based Meditation – incorporating physical movement, such as tai chi, qigong, Hatha yoga, or mindful walking, during which one consciously observes sounds, colours, shapes, temperature, and textures in the surroundings.
• Mindfulness Meditation – practising awareness during everyday activities, such as drinking tea, by focusing on its temperature, texture, aroma, and the sensation of being fully present in the moment.
• Creative Meditation – engaging in artistic activities like painting, writing, or sculpting as a form of meditative expression.

For beginners, the best approach is to experiment with different techniques and choose the one that feels most natural and enjoyable. Regular practice will gradually enhance focus, relaxation, and self-awareness.

We begin with short sessions, even just a few minutes, focusing our attention on the rhythm of our breath. At first, it may be challenging to maintain concentration and quiet the constant stream of thoughts, but with time and practice, it becomes easier. Gradually, the duration can be extended, eventually reaching around 20 minutes.

A great way to start is with guided meditation. In this practice, an instructor helps evoke specific mental imagery or leads us through a series of breathing exercises or mantras. For many beginners, following a guide makes it easier to stay focused, as the mind is gently directed rather than left to wander on its own.

The versatility and simplicity of meditation make it a practice that can be enjoyed anywhere and anytime. Depending on the technique chosen, meditation can be practised indoors or outdoors, such as during a mindful walk. In winter, when the air is crisp and cold, focusing on the breath can be a particularly soothing way to meditate.

Creating the right meditation space is essential for deep concentration. Since meditation aims to promote relaxation, it is important to find a quiet environment and a comfortable position. Most practitioners recommend sitting with an upright spine – whether cross-legged, in a Japanese sitting posture, or on a chair – as lying down may encourage sleep. Wearing warm, comfortable clothing is also beneficial, as meditation is generally more effective in a slightly cooler room. To fully immerse in the practice, all distractions – such as mobile phones – should be set aside and silenced.

The best time to meditate is in the morning. Meditating immediately after waking up, before the first meal, allows the mind to start the day refreshed, enhancing focus, clarity, and overall well-being.

Stress is an ever-present aspect of modern life. While not all stressful situations can be avoided, there are effective strategies for managing the fear, anxiety, and uncertainty that keep us in a constant state of alertness. On the path to longevity, cultivating resilience to stress is a fundamental step, which is why emotional regulation techniques are an integral part of every NAMI Medical Resort & Clinic spa programme. By exploring various approaches to stress management, NAMI guests acquire both the knowledge and the practical tools to quiet the mind, restore emotional balance, and take proactive control of their well-being in any circumstance.

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