You should sit in meditation for 20 minutes a day.
Unless you're too busy, then you should sit for an hour."
— Zen Proverb
Since I first learned about meditation in college, I have been intrigued with it. While my meditating roommate did not turn me into a consistent meditator (I remember thinking that it was too boring at the time), I never lost sight of the tantalizing idea that we can have more control over the way our minds work. As I have gotten older and tried meditation more faithfully and frequently, I have experienced how powerfully meditation can bring on sleep, and believe it is a practice that can make us stronger, in a world where we are constantly bombarded by information, ideas, marketing and messaging, all crowding into our conscious mind.
The act of turning off the conscious mind's awareness of all the external inputs, and focusing it instead internally, allows the subconscious mind to become more exposed and receptive to the ideas we want it to have, whether this is to deflect unproductive thoughts, internalize affirmations and intentions, or prepare for restful sleep. This is in contrast to the mode our brain is in for most of the day, absorbing inputs from all directions, and all that it says to us.
It was necessary 2500 years ago and it is even more necessary now.
A Brief History of Meditation
Meditation is an ancient practice that emerged independently in multiple civilizations thousands of years ago [1]. It became widespread because of its effectiveness, and during eras when daily survival was more challenging, meditation served as an essential tool for managing life's difficulties.
Many contemporary Western practitioners mistakenly believe that meditation originated exclusively in Asia. A common narrative suggests that meditation only gained prominence in Western societies when travelers brought back contemplative practices from their journeys to the East. However, historical evidence tells a more complex story.
Contemplative practices have deep roots in Western traditions, dating back to ancient civilizations [2]. Various forms of meditation flourished across the Mediterranean and Middle East from the 5th century onwards, with different regions developing their own distinct approaches. These practices evolved through different cultural traditions, incorporating elements of silent contemplation, focused breathing, and mindful awareness.
Following a period of decline in Western meditative practices, the 20th century saw a revival of interest in contemplative traditions from all origins. This renaissance brought together both Eastern and Western approaches, leading to meditation becoming mainstream across most countries and cultures. Today, mindfulness and other meditative practices are widely embraced in secular contexts.
Most recently, extensive scientific research has emerged demonstrating the clear benefits of meditation for physical and mental wellness, which will be the focus of our subsequent discussion, after one important point.
Cultural Context and Evolution of Meditative Practices
Meditation holds profound cultural significance across many societies, with practices deeply interwoven into social, philosophical, and spiritual frameworks. The contemporary global spread of meditation has raised important discussions about cultural preservation and respectful adaptation. While modern applications often focus on secular wellness benefits, it's essential to acknowledge and honor the rich cultural heritage and diverse traditional contexts from which these practices emerged.
Different cultures have developed their own unique approaches to meditation over millennia, each with distinct philosophies, methods, and purposes. While these traditions may share some common elements – such as focused attention, breath awareness, or contemplative states – each has its own nuanced understanding and implementation. This diversity enriches our collective understanding of meditative practices while highlighting the importance of learning about and respecting their original contexts.
When adopting meditative practices across cultural boundaries, practitioners benefit from understanding both the historical foundations and modern applications. This balanced approach allows for meaningful engagement while maintaining cultural integrity and acknowledging the contributions of various traditions to our understanding of meditation.
Why Meditate
Research shows us that meditation, when practiced with fidelity, has remarkable benefits for cognitive, emotional and physical health. Guided mindfulness meditation is especially beneficial for beginning practitioners. Mindfulness is defined as the awareness that arises through the practice of paying attention in the present moment.
Research indicates that mindfulness can effectively reduce stress and improve overall mental health. Mindfulness-based stress reduction (MBSR), which combines mindfulness meditation and yoga, has been shown to be a promising approach for stress management. A review of studies conducted from 2009 to 2014 revealed that 16 out of 17 studies reported favorable psychological or physiological changes associated with MBSR, indicating its efficacy in alleviating stress and anxiety.
The practice of mindfulness supports cultivation of greater awareness of emotional and physical responses, allowing for healthier coping mechanisms in the face of the stresses we all deal with in our increasingly complex lives. Less stress means healthier bodily systems and better sleep. And better sleep is one of the best things we can give ourselves.
How to Get Started with Meditation
One thing that leads many would-be practitioners to begin and then quit is the fact that meditation takes practice, consistent regular practice, to begin to get it. And it can be hard for someone who is especially impatient to stick with it long enough to get it.
One way to start is by finding a good guided meditation that you can follow along with at night before you go to bed. There are lots of good ones online and on services like Spotify. John Davisi has some excellent guided sleep meditations on Spotify and elsewhere. Find something longer than 10 minutes. Some are much longer. Make sure that the service you use is not going to play any ads during or after the meditation, and make sure that nothing else will play after.
Complete the meditation for five nights in a row, and make a note of how you sleep on the fifth night. Try to get to bed around the same time each night and write yourself a note for your bedside to remind you each night. Sleep meditations are magic for many people, but the science behind why it works is sound, and intuitive given our constant state of information flow. Sleep meditations are a great way to get started with building a daily meditation practice.
What Next
Keep doing your guided sleep meditation each night. It will help you build your capacity to control your thoughts, clear your mind, and rid yourself of unnecessary and unhelpful thoughts. As you continue with your practice, you will be able to incorporate additional type of meditation throughout your day. The UCLA Mindfulness Awareness Research Center is an excellent resource for learning more about meditation and mindfulness.
There are many different ways to incorporate meditation into your daily wellness plan, and it is an important part of a comprehensive wellness plan.