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Overview

Over the past decade, meditation has gone from being a practice for monks and hippies to one that’s recommended by doctors and psychiatrists. More recently, movie stars have started recommending their favorite apps for meditation.

But maybe you’re still skeptical, or maybe you think that meditation just won’t work for you. But author Dan Harris was also certain that he would never be able to meditate, and now he’s here to tell us why those excuses are nonsense.

Meditation is a great practice that helps you relax and focus. It also strengthens your immune system and improves your day-to-day work. The key to meditation is taking ten deep breaths every once in a while, which will help you start the habit of improving yourself over time.

In this passage, I’ll talk about how a TV show host’s meltdown can be an important wake-up call; which US congressman is spreading the joy of mindfulness; and the difference between two types of meditation.

Big Idea #1: Everyday life can be stressful, and the scientifically proven remedy is meditation.

A lot of people in fast-paced environments think that meditation is a waste of time. Dan Harris, the author, knows this because he used to be one of those people. If someone had told him when he was younger that he would promote the benefits of meditation later on in life, he probably wouldn’t have believed them.

Harris was a successful anchorman for ABC News, but he experienced an unexpected change in his life. While being live on air with five million viewers, Harris suddenly began to stutter and slur his words because of stress.

Although this incident was a shock, it wasn’t an isolated event. It was the result of years in war zones and depression. Harris didn’t recognize these symptoms because he had been busy with his work. After a brief attempt at self-medicating with cocaine and ecstasy, the on-air meltdown forced him to make changes in his life by turning to meditation.

Harris was initially skeptical of meditation, but he found that it had a lot of benefits. It could reduce stress and help people recover from depression, anxiety and PTSD.

Harris also found data to support the idea that meditation strengthens the immune system and rewires neurons in the brain.

Big Idea #2: Meditation is about finding inner peace by focusing on a sensation that works for you.

Meditation is a way to clear one’s mind and focus on the present moment. The first step of meditation is always to get comfortable, so you should take a few deep breaths as you straighten out your spine and posture. It’s good to start off with a five-to-ten minute meditation session because it will help calm your nerves; however, if that seems too long or short for you, feel free to adjust accordingly. Remember that this practice isn’t about being right or wrong but rather finding peace of mind—that means leaving behind any competitive feelings and preconceived notions about what meditation should be like. If you find yourself getting annoyed by some noisy neighbors or easily distracted by negative thoughts, don’t give up! There are no rights or wrongs in this experience; just try to stay calm and open during your practice.

The next thing to understand is that meditation involves focusing your attention on a single sensation. The most common and traditional sensation is the act of breathing, so you can just focus on how the air moves through your nose into your lungs and expands and contracts in your chest or stomach. Or you can make it more general by just paying attention to the rhythm of your breathing.

When you’re in the zone, just relax and enjoy it. It’s like eating a nice meal or drinking something delicious.