The world is stressful, as anyone who’s lived through the last 10 or so tumultuous years in the United States could tell you.
In fact, 2024 Gallup polling revealed 49% of Americans report “feeling frequently stressed,” which is the highest percentage the poll has ever recorded.
The dangers of chronic stress are well-documented and affect every part of the human body, meaning that finding a way to unwind and release tense feelings is of utmost importance to a healthier, happier life.
Meditation has become a popular topic in recent years, moving beyond religious and wellness circles to become a mainstay recommendation for those looking to “beautify” their mind.
To learn more about the practice, which research suggests improves brain function, immune health and longevity, we’ve obtained insight from two Baltimore-area experts.
Overview
Meditation is thought to date as far back as 5,000 BCE, according to Psychology Today, and the general concept can be found within all major religions, though as a practice, it is most associated with Buddhism.
And within Buddhism, “meditation technique varies between different Buddhist traditions,” explains Heather Grant, education program coordinator at Kadampa Meditation Center, who is a 15-year practitioner of the Kadampa Buddhist meditation practice.
“Meditation practices can be categorized based on their underlying view or purpose,” adds Chris Kreeger, director at the Baltimore Shambhala Meditation Center.
These purposes/views include stress reduction, loving-kindness, fundamental goodness (a focus of the Shambhala tradition, which he practices), and even the Christian centering and contemplative prayer.
Despite its extensive history, and surging popularity, many Westerners still carry misconceptions about what meditation is and is not.
“In my experience, the most common misconceptions people express about meditation is that it is difficult, and that meditation means blanking our mind/stopping all thought,” notes Grant.
These two concerns are often related, she explains, as, of course, shutting off thoughts entirely would be difficult for most people. This is not, however, a requirement of most meditation practices or the Kadampa tradition.
“Instead, our goal is to focus our mind on one object of meditation. An object of meditation can be the sensation of our breath, or a beneficial thought or feeling we want to become deeply familiar with, such as compassion, love, or patience.”
Practitioners focus the mind on this one object, and when distracting thoughts arise, make a point to let them go and bring attention back to the object. It’s normal, she notes, to repeat this many times, especially when starting out.
Kreeger reiterates the prevalence of the “mind emptying” misconception, noting that, “In reality, meditation trains us to observe thoughts without attachment or being driven by them. It helps us notice thoughts arising, abiding briefly, and then dissolving naturally. This practice is more about calmly coexisting with thoughts rather than eliminating them entirely.”
He also assuages concerns about length of time needed to practice and the idea that physical discomfort is necessary to succeed.
“Short, regular sessions of about 10 minutes daily can yield significant positive results, especially when consistent,” and participants should “strike a balance” with posture that’s neither too tight nor too loose, melding discipline and relaxation.
Don’t expect instant relaxation, either. “Initially, meditation might surface suppressed emotions or thoughts, creating temporary discomfort,” relays Kreeger. “However, bringing loving presence to these emotions can be deeply healing.”
Benefits
“Historically, the best evidence of meditation’s effectiveness comes from its thousands-of-years-old practice, indicating sustained personal benefits long before modern scientific validation,” notes Kreeger.
For the still skeptical, he assures that scientific research has provided substantial evidence of its efficacy, finding that a meditation practice can do everything from lowering cortisol levels and improving sleep quality to enhancing school children’s learning and improving classroom behavior.
“Absolutely everyone can benefit [mentally and physically] from practicing meditation regularly,” says Grant. “Since our mind and body are connected, as our mind gradually becomes more calm and peaceful over time, our body also relaxes, becomes more balanced, and is able to better heal itself and maintain a healthy state.”
Relieving stress is not the only goal of meditation, though, as the practice is founded in spiritual benefits.
Grant adds that the tool of meditation also offers a route to profound inner peace and transformation — including development of universal love and compassion, patient acceptance, and, eventually, freedom from suffering and lasting peace and happiness.
Where to Begin
To those who might be interested in starting a meditation practice of their own, Grant suggests dropping into a meditation class.
“It is difficult to start a meditation practice on your own, but if you attend a meditation center with an authentic lineage of meditation instructions, experienced teachers [and practitioners], it’ll be a crucial support to you. Meditating in a group is helpful, as is being able to ask questions and hear good advice about meditation.”
For those who may be unable to visit a center, she recommends online guided meditations, which can be found on YouTube and other sites.
“Start small,” recommends Kreeger. “Begin with short daily sessions, around five minutes each day, making regularity achievable and sustainable.”
After all, he emphasizes, “Consistent, committed daily practice — similar to nurturing a long-term relationship — brings substantial personal benefit through regular engagement, despite life’s fluctuations.”
More Information
To learn more about the Baltimore programs within this article, please visit the websites below:
Kadampa Meditation Center
900 East Northern Parkway, Baltimore, MD 21212
meditationmd.org
Baltimore Shambhala Meditation Center
Programming offered via Zoom and with select sessions in-person, locations of which can be found on baltimore.shambhala.org.