Simplifying Meditation

By Nora Carnevale, Taproot Therapy Clinical Trainee 

Both inside and outside of therapy sessions, meditation is something that many find intimidating. Perhaps you have heard yourself saying something like, “I have tried it, but I just can’t meditate!” If this sounds familiar, these feelings could be worth revisiting. 

Meditation is a practice that involves focusing or clearing your mind, typically using a combination of mental and physical techniques (Cleveland Clinic, 2022). Although many struggle with meditation initially, there are a vast array of benefits to the practice. According to UC Davis (2022), there are many benefits to meditation that include reduced stress, improved memory, increased attention, enhanced willpower, better sleep, less pain, lower blood pressure, less anxiety, less depression, and greater compassion for oneself and others. It can also improve  symptoms of stress-related conditions, including post-traumatic stress disorder (PTSD) and fibromyalgia (UC Davis, 2022). 

With so many benefits, different forms, and quite a low barrier to entry, it makes sense why so many people experiment with meditation. However, oftentimes before beginning or even after just one attempt, someone may find themselves doubting their ability to continue to practice because of some common misconceptions. 

• Meditation requires sitting still and cross-legged: Many imagine the idealized version of someone sitting perfectly still, cross-legged on a cushion or the floor, eyes closed, deep in meditation. This position might not be available or comfortable to everyone, and it is not necessary. Meditation can be done sitting in a chair, lying down, or even while walking. 

• Meditation takes up a lot of time: Even practicing for just five or ten minutes a day can have significant benefits. Building a habit of meditation can start very small, and while daily meditation can be the ultimate goal, it is still beneficial even if it is not done every day. 

• Meditation requires being relaxed: It is not necessary to feel completely relaxed before beginning a meditation session, in fact in moments of high stress, it can be a highly effective coping tool. 

• To meditate effectively, no thoughts can be present: One of the common reasons someone feels like they are meditating “incorrectly” is because they are not able to simply turn their thoughts off and have a completely empty mind. It is very normal to have thoughts while meditating, and the practice is about learning to simply notice them in the moment and return focus to the present moment. 

• Meditation needs to be serious: Because of the way some meditation practices are depicted, it is easy to assume that it needs to be a rigorous and stoic process. While for some that may feel right, it is certainly not a requirement. Meditation can be fun! Treating it as an exploration of yourself and incorporating a sense of curiosity can help take some of the pressure off the experience. 

There are no strict requirements when it comes to beginning a meditation practice that works for you. If you are hoping to bring mindful meditation into your life and could use some additional support, many clinicians at Taproot Therapy incorporate mindfulness into their therapeutic techniques. 




References: 
UC Davis Health. (14 December, 2022). 10 health benefits of meditation and how to focus on mindfulness.https://health.ucdavis.edu/blog/cultivating-health/10-health-benefits-of-meditation-and-how-to-focus-on-mindfulness-and-compassion/2022/12
Cleveland Clinic. (2022). Meditation. https://my.clevelandclinic.org/health/articles/17906-meditation