What is meditation?

Meditation is the activity of intentionally investigating and training one’s own mind. There are many benefits to meditation, which are explored in detail below. Meditation is a very broad term that contains thousands of different approaches; in this way it’s similar to the term sports, which includes countless varieties. One such variety of meditation is mindfulness. Another form of meditation is deep relaxation and tranquility. Other forms of mediation intentionally cultivate wholesome heart qualities like kindness and compassion for oneself and others.

Is meditation the same as mindfulness?

Meditation and mindfulness are related but are not the same thing. There is a subset of meditation practices called mindfulness. However, mindfulness also refers to a very particular state of awareness that is open, spacious, present, and non-distracted. Mindfulness as a state of awareness is available anytime, and mindfulness meditation practices are exercises intended to increase the frequency, duration, and depth of mindful awareness. In this way it’s similar to lifting weights to build strength; the meditation exercises are like lifting the weights, and the increased access and depth of mindful awareness are the results.

What’s the goal of meditation?

The longterm aspiration of meditation is to empower you to be peaceful and happy regardless of external circumstances. This does not mean you no longer care about those around you and the planet at large. Rather, it means you have access to a deeper reservoir of wellbeing, and by maintaining access to this sense of wellbeing you can show up in a more fully present, balanced way to life’s difficulties. Meditation trains the mind to be joyous without compulsive attachment in good times, and to be responsive and compassionate without falling into despair in difficult times.

Why do people start meditating?

People start meditating for a variety of reasons. It’s common to begin meditating because one recognizes they do not have optimal mental wellness. One might sense a general disposition of dissatisfaction in life, or one might be experiencing ongoing anxious thought patterns. Many people approach meditation as a way to reduce stress and to learn to relate skillfully with reactive (and at times destructive) thought and emotional patterns.

Other people come to meditation not in distress but out of curiosity to learn more about their mental patterns and or even to explore the mystery of consciousness itself.

Everyone is invited to explore meditation, regardless of what might be drawing you to it. While meditation is not a cure-all, if practiced skillfully in a way that resonates with your particular background and mind, meditation can often be a great support.

What does science say about meditation?

Meditation in general and mindfulness in particular have been the subject of many scientific studies in recent decades. There are about four thousand published studies to date. According to a 2011 review of empirical studies, “We conclude that mindfulness brings about various positive psychological effects, including increased subjective well-being, reduced psychological symptoms and emotional reactivity, and improved behavioral regulation.”

According to Mayo Clinic, “some research suggests that meditation may help people manage symptoms of conditions such as:

• Anxiety

• Asthma

• Cancer

• Chronic pain

• Depression

• Heart disease

• High blood pressure

• Irritable bowel syndrome

• Sleep problems

• Tension headaches”

Can meditation replace therapy?

Meditation is not meant to replace therapy or any relationship with mental health professionals. However, meditation can often be a great complement to therapy. If you’re unsure if now is a good time to explore meditation in your life, please ask your mental health professional.

Is meditation religious?

Meditation at its core is investigating and training one’s own mind. This can be done fully outside the bounds of religion, as has been popularized by secular forms of meditation like Mindfulness-based Stress Reduction, which is taught in hospitals, schools, and businesses around the world.

Meditation can also be an effective tool on one’s spiritual path and there are many religions that emphasize meditation as a core component of religious practice.

How to get started with meditation?

It can be very helpful to learn to meditate in a structured course or by working individually with a meditation instructor. Shen offers individual meditation sessions and small group classes in our clinic meditation room. The University of Minnesota also offers regular introductory and ongoing classes online and in person. There are many local meditation centers including Minneapolis Insight Meditation Community, Common Ground Meditation Center, and Minnesota Zen Center. It’s often best to explore a few meditation centers to find what naturally resonates with your interests and needs, both in terms of classes offered and the community surrounding it.

A popular way to learn meditation on your own is to try a meditation app like Ten Percent Happier, Headspace, Calm, and Waking Up. We recommend experimenting with a few different apps to find which best matches your style. Our personal favorite is Waking Up — it has an excellent introduction to meditation daily course.

Are there any recommended books to begin a meditation practice?

There are countless meditation books available. If you decide to work directly with a meditation instructor, they can make a specific recommendation based on your experience and circumstances. Some of our favorite beginner-friendly books to explore meditation are The Science of Enlightenment: How Meditation Works, Mindfulness in Plain English, and The Little Book of Being: Practices and Guidance for Uncovering Your Natural Awareness.

How to learn more about meditation offerings at Shen?

Our Director of Meditation & Mindfulness, Benjamin Hohl, is available to answer any questions you have about meditation in general or meditation offerings specifically at Shen. You can reach him at meditation@shen.mn.