Meditation
Research has shown that meditation offers several health benefits, including better sleep, reduced stress, an increased ability to handle challenging emotions, and greater overall wellbeing.
What is meditation?
There are many different meditation techniques, but what almost all of them have in common is that they strengthen your ability to be present and aware. It’s the ability to keep your attention in the current moment rather than being distracted by thoughts. The instructions for meditation are simple — but it’s not always easy.
Meditation på svenska
Common misconceptions about meditation
- It doesn’t have to go quiet. Many people who try meditation think they’ve failed every time a thought appears — but that’s not the case. One of the most important insights meditation can offer is that we humans have an enormous number of thoughts, most of which we’re completely unaware of. Meditation can teach us to become more aware of our thoughts so we can let go of the ones that aren’t useful.
- It’s not a religion. Although many meditation techniques come from religious traditions such as Buddhism, Hinduism, Christianity, Sikhism, and Islam, there is nothing inherently religious about meditation. It is a practice in presence and awareness. Meditation, practised honestly, actually helps you question your thoughts and beliefs.
- It doesn’t have to take long. Research has shown that ten minutes of regular meditation produces good results. There are even studies suggesting that three minutes of meditation can make a difference. Like physical fitness, the health benefits of meditation seem to be perishable — we need to meditate regularly to maintain them.
- You don’t need to sit in any particular way. Meditation can be practised anywhere and at any time — it’s about keeping your attention in the present moment. For a more formal seated meditation, it can help to find a comfortable position where you feel alert and awake, but this is not a requirement.
Why meditate?
Think back to the best moments of your life. Where are you? What are you doing? Wherever you were and whatever you were doing, the best moments in our lives seem to share one thing: we are fully present in that moment, without thoughts of the future or the past.
We all share the same desire to be happy. We just have different ways of trying to get there. But when we begin to examine what we truly long for — whether it’s going on holiday, learning to play an instrument, or earning more money — what we’re really longing for is presence. We think something needs to happen first for us to be happy, but we miss the fact that it’s only in the present moment that we can ever truly be happy. Presence is not defined by what we do, but how we do it — being here with our full attention. To be present is to actually experience your own life. What could be more important than that?
The key to living a present life is awareness. Presence and awareness are two sides of the same coin — what we call mindfulness. To be aware means knowing what is happening, here and now. It is awareness that helps us distinguish between thoughts and what is actually happening in reality. It is only when we become aware that we can make wise decisions. And the more wise decisions we can make, the better we will feel. Meditation is about training our ability to direct our attention toward what is most valuable in any given situation.
Benefits of meditation
- Presence — Research has shown that we are lost in thought 47% of the time. Meditation is a tool for returning to the present moment. Every time we become aware and bring our attention back, we’ve made a mental repetition. Just as we can strengthen our muscles at the gym, we can strengthen our presence through meditation.
- Creativity — We don’t say we make an idea, we say we get one. We tend to be most creative in the moments when we disconnect from our constant thinking and planning — perhaps in the shower or out on a run. Meditation can help us access the open space between thoughts, where our ideas arise.
- Focus — Concentration is the foundation of meditation. Try focusing on one object for a few minutes and see how long you can hold your attention. The expression “monkey mind” — where the mind jumps back and forth — is an apt metaphor. Meditation helps us focus better and become more productive, and we feel better in the process.
- Wellbeing — Some claim meditation has helped them become 10% happier; others say it has changed their lives. Meditation is a tool that helps us observe ourselves with greater equanimity. Accepting what already is helps us create inner peace and harmony.
- Reduced stress — Stress is the greatest public health challenge of our time, and it is almost always rooted in our thoughts. Meditation is not a relaxation exercise, but it helps us observe our thoughts from a slight distance and see which ones are valuable and which are simply stressing us out unnecessarily. Being able to tell the difference then helps us relax.
- Compassion — Research has shown that meditation increases our compassion. Above all, we learn to notice how often we have self-critical thoughts and to not take those thoughts as truth. Meditation teaches us to be less judgmental toward ourselves — which is the foundation for not judging others. We practise being kinder to ourselves, and to everyone else.
The science of meditation
The brain changes through meditation
From an early age, we’re taught that we can and should train physically. If we run, we improve our fitness. When we go to the gym or do push-ups, we get stronger. If we dance, do yoga, or stretch, the body becomes more flexible. And we don’t just get faster, stronger, and more flexible — physical training also makes us feel better. But many of us were never taught that mental training is possible too. We don’t have to remain the way we’ve always been. The brain is not static — it is plastic. Neuroscience research has overturned the conventional belief that the brain stops changing when we reach adulthood. It turns out the brain is constantly changing in response to our experiences. Neuroplasticity — the brain being shaped by repeated experiences — continues from morning to night, an influence we are normally unaware of. The brain can be compared to a muscle that grows stronger with training. This also means it changes when we don’t train it. Just as we get more out of breath when we stop doing cardio, our brains and behaviour will also be affected if we neglect mental training, such as meditation.
Myten om multitasking
This is perhaps most evident when it comes to multitasking. Yet the myth that humans can perform two cognitive tasks simultaneously seems stubbornly persistent. In one study, Dr. Harold Pashler from the University of California, San Diego, found that MBA students at Harvard University dropped to the cognitive level of an eight-year-old when attempting to perform two mentally demanding tasks at the same time. Meditation strengthens our ability to resist the impulse to do multiple things at once by repeatedly directing attention toward a single conscious goal. When we become fully present with one thing at a time, we don’t just become more efficient and productive — we also feel better.
Effects of meditation for beginners
The number of studies on meditation and mindfulness has grown enormously — by 2018, over 6,800 international studies had been published. In the book Altered Traits, Richard J. Davidson and Daniel Goleman reviewed the published research on meditation and mindfulness to examine what science has found. Their conclusion is that meditation has several positive effects at an early stage, even for beginners. A widely reported experience among meditators — though subjective — is that meditation reduces stress. This has also been observed neurologically, with the brain showing reduced stress reactivity in the amygdala, an area closely linked to stress. After just two weeks of practice, attention improves — including stronger focus, a reduced tendency for the mind to wander, and better working memory. One study showed that memory improved so significantly that it produced clear positive results for people trying to gain admission to a US graduate research programme. But two weeks of meditation is not enough, as the effects are temporary. Just like physical fitness, mental fitness is perishable.
Temporary states become lasting traits
For those who have meditated for a thousand hours or more, studies have shown that the positive effects become increasingly stable, and new ones emerge. There are indicators both in the brain and hormonally that point to reduced stress activity and reduced inflammation in the body. Increased activity in prefrontal areas has also been observed, indicating a greater ability to handle emotional challenges — meaning one is less easily pulled into difficult emotions and doesn’t stay there as long. Studies have also shown reduced levels of the stress hormone cortisol through meditation, a signal of generally reduced reactivity to stressors. The longer we meditate, the more likely it seems that these temporary states will become lasting traits.
Meditation på svenska
How to get started with meditation
You can learn to meditate at a physical location such as a meditation studio, during a meditation retreat, or one-on-one with a coach or teacher. There are also countless digital resources — meditation apps, videos, and guided meditation playlists — or you can try it yourself using the instructions below.
- Find a comfortable position. You don’t need to sit cross-legged to meditate — just find a comfortable position, a chair works perfectly well. It’s helpful to sit with a straight spine, especially if you tend to fall asleep easily. Relax your body completely, while staying as alert and awake as possible. Imagine you’re about to listen to a new song by your favourite artist — your body is relaxed, but your mind is awake enough to catch every melody and lyric.
- Direct your attention to your body. The body is always present, and when we’re in contact with it we know our attention is in the here and now. Choose to direct your attention to your breath, a specific part of your body such as your hands, or observe your whole body. Let your chosen point of contact serve as an anchor to the present moment — somewhere to always return if you notice you’ve become distracted during the meditation.
- Be a curious witness. Feel and experience your chosen part of the body. Notice what is happening without evaluating, judging, or criticising. Rather than looking for something to fix, simply take inventory of what is happening, exactly as it is. Curiosity is the key.
- Begin again. Quite quickly, you’ll likely notice that even though the instructions are simple, it isn’t easy. Attention quickly wanders off into thoughts that usually play out in the future or the past. This is not a failure — it’s an important part of meditation. Every time you notice you’ve been distracted, you are once again present and aware. In this way, you make a kind of mental repetition each time you return to the present, strengthening your presence through meditation.
- Be kind to yourself. The magical moment in meditation is when we realise we’ve been distracted. That’s when we get the chance to meet ourselves with kindness. Simply begin again without effort, tension, or self-criticism. Meditation also helps us meet ourselves — and whatever we experience — with greater gentleness. Mindfulness asks what is happening in the present moment, and self-compassion asks what we need right now. In meditation, we practise both.
Tips for building a meditation habit
Meditation isn’t difficult, but building the habit can be challenging. We know we’ve formed a habit when it feels strange to break it — like going to bed without brushing your teeth. It’s the same with meditation. Curiously notice what happens on a day you don’t meditate. Many meditators find that they encounter more difficulties because they take their thoughts more seriously — especially thoughts about themselves. In other words, they’re less present. Here are Mindfully’s best tips for meditating regularly:
Self-compassion
In meditation, we don’t only practise becoming more present. We also practise being kinder to ourselves. Every time we get distracted by a thought and begin again without inner criticism, we’re training self-compassion. We can bring the same attitude whenever we’ve planned a meditation but life got in the way. Why not simply start again tomorrow?
Connect your meditation to an existing activity
Look at your day and see if you can add your meditation alongside something you already do. After making your bed? Before eating lunch? Right when you get home from work? Or perhaps the last thing you do before going to sleep?
Celebrate the times it happens
Research has shown that we can strengthen the likelihood of forming a new habit by attaching a positive feeling to it after completing the activity. Thank yourself for taking the time as a closing moment to your meditation.
Consecutive days can be a fun challenge but aren’t essential
The most important thing for building a habit is not managing to meditate a certain number of days in a row. At some point we’ll all miss a day — we’re human, not robots. What matters most is starting again after a break.
One minute counts
The most important meditation is the one that actually happens. Ten minutes is better than five, but sometimes there just isn’t time. You don’t even need a full minute. Allow everything to be as it is and give your full attention to the present moment. Done — you’ve meditated today.
Include others in your intention
Reminding yourself why you meditate can help you prioritise it. Maybe you want to feel less stressed, sleep better, or enjoy your morning coffee more? A helpful tip is to also include how it can benefit others — having an intention not just to feel better yourself, but to be more present with the people in your life.
Why not enjoy it?
Meditation can become a gift you give yourself. A moment free of obligations and expectations, where you don’t need to solve any problems or improve yourself. A moment to enjoy being present with yourself — so you can then enjoy being present with others.
Meditation with Mindfully
With the Mindfully meditation app, you can learn to meditate and deepen your practice anytime, anywhere. Mindfully offers the largest collection of guided meditations in Swedish, created by Sweden’s leading experts. Mindfully is meditation for both mind and heart — for those who want to live a more present and healthy life. Welcome to your inner adventure.