In the constant rush of our daily tasks, how often do we notice our feelings and emotions? How often do we observe them? Usually, we only pay attention to the most intense emotions. When we are angry, anxious, or stressed, it is difficult to ignore these states.
Regular meditation gives you the opportunity to notice your emotions, become aware of them and finally take control of them
Such intense emotions negatively impact every area of our lives: our emotional well-being, relationships with others, performance at work, and even our sleep. Joyful, happy events, on the other hand, help us counterbalance the negativity. But can becoming aware of our emotions help us tame them?
Regular meditation provides the opportunity to notice our emotions, become aware of them, and ultimately bring them under control. When we feel anger rising, the practice of mindfulness helps us notice it at the earliest stage and restore balance to our state of mind. Mindfulness meditation, loving-kindness meditation, and concentration on the breath are all tools aimed at enhancing emotional intelligence and taming the mind and emotions.
Meditation is a practice for training the mind, improving concentration, and redirecting thoughts in a positive direction. For many people, meditative practices help in leading a more mindful life and coping with physical and psychological conditions.
A large body of research focuses on the benefits of meditation for reducing stress and anxiety, but regular practice also improves mood, sleep quality, and cognitive abilities. Studies show that meditation develops emotional awareness, compassion for oneself and others, and increases emotional resilience12.
A Study on the Influence of Meditation on the Perception of Emotions
In 2010, a study was conducted at the University of Toronto3. Thirty-six participants were divided into two groups. For eight weeks, the first group followed the MBSR (Mindfulness-Based Stress Reduction) program. The second group was the control group.
The groups were then shown short videos: half were neutral (for example, about gardening), while the other half were designed to provoke an emotional response (sad scenes fr om Hollywood movies). Afterward, a survey was conducted, and both groups rated the emotions they experienced similarly. However, the results fr om the brain activity scans were completely different.
The meditating group was less likely to personally identify with the emotions and viewed them with a degree of detachment, whereas the control group became heavily involved in what was happening on screen. This difference is related to brain function. In the control group, greater activity was observed in the left hemisphere of the brain, which is associated with memory retrieval and linking experienced emotions to personal history. In the meditating group, brain activity was more balanced between the left and right hemispheres.
In other words, they were less attached to their emotions as they experienced them. This meant that in emotional situations, they were better able to distance themselves fr om their feelings and make more considered decisions.
Impact on Brain Neuroplasticity
People who regularly practice meditation show higher levels of brain neuroplasticity. Neuroplasticity affects the functioning of various brain regions associated with emotional regulation, concentration, and self-awareness.
This enhanced neuroplasticity is linked to an increased production of brain-derived neurotrophic factor (BDNF). BDNF supports the survival and growth of neurons as well as synaptic plasticity, which in turn improves learning and memory4.
Changes in Brain Structure
Regular meditative practice leads to an increase in the thickness of the cerebral cortex, particularly in the prefrontal and anterior cingulate cortices. The prefrontal cortex is involved in decision-making and emotional regulation processes. The anterior cingulate cortex plays a role in crucial aspects of attention and self-regulation.
Such structural changes indicate that mindfulness meditation strengthens the brain regions responsible for stress reduction and emotional responses45.
Studies have shown that meditative practices contribute to a reduction in the size and reactivity of the amygdala. This change impacts emotional regulation, particularly by lowering levels of stress and anxiety56.
A reduction in the size of the amygdala also influences impulsive behavior in stressful situations, meaning the practitioner's mind becomes calmer and more resilient456.
Impact on Neurotransmitters and Hormones
Regular practice stimulates the production of the neurotransmitter gamma-aminobutyric acid (GABA), which inhibits neural activity. High levels of GABA reduce anxiety while simultaneously improving mood.
Serotonin, which regulates mood and a person's overall sense of well-being, is also released during meditative practice.
Finally, the practice of mindfulness is associated with a decrease in the levels of cortisol, the primary stress hormone47. The reduction in cortisol, combined with the neurobiological changes described above, demonstrates the profound impact of mindfulness on both the brain and the body.
Meditation not only improves psychological health but also positively affects overall brain function by enhancing emotional regulation, cognitive functions, and resilience to stress.
Meditation is the practice of practicing mindfulness, concentration and redirecting one's thoughts in a positive direction
If you regularly practice at least one of the following techniques, you can improve your emotional control, resilience, and awareness. Let us explore some of them:
Mindful Breathing implies focusing your attention on your breath, its rhythm, and the accompanying sensations.
Important! This is not a breathing exercise wh ere you need to alter the breathing process in any way. The practitioner's task is to calmly and attentively observe the natural rhythm of the breath, concentrating on each inhalation and exhalation.
This exercise helps the mind and body relax and allows consciousness to return to and anchor in the present moment. This makes the process of recognizing and accepting emotions simple and natural. It also reduces the frequency of impulsive emotional actions, which can be beneficial for people with eating disorders related to overeating8.
The advantage of this practice is that it can be done anywhere, at any time, and in any emotional state. With regular practice, even a few mindful breaths can help you quickly return to a calm, aware state.
Mindful breathing helps to relax the nervous system and lower stress hormone levels. Regular practice improves emotional regulation skills, helps manage anxiety, and enhances overall well-being.
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Body Scan Meditation (Bodyscan) involves systematically shifting your focus to different parts of the body, fr om the toes to the crown of the head.
By returning attention to the body, a person becomes more aware of their emotional state, as the body always sends signals in the form of physical sensations. Have you ever felt anger rising in your chest or anxiety twisting in your stomach? The body scan technique helps to detect the formation of an emotion at an early stage and transform habitual, automatic emotional reactions, thereby increasing emotional awareness. Body scan meditation, especially when guided by experienced instructors, effectively reduces stress and anxiety, calms the mind, and enhances emotional stability9.
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Loving-Kindness Meditation (Metta), during which you are invited to focus your mind on phrases such as: “May all living beings be happy. May they be at peace.”
This technique helps to cultivate positive emotions and improve one's emotional state. This practice enhances activation in brain areas involved in emotional processing and empathy10.
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Mindfulness Meditation involves focusing attention on the present moment, observing and accepting your thoughts, feelings, and emotions without judgment.
During mindfulness meditation, practitioners observe their thoughts and feelings as they come and go, without getting attached to them. By developing present-moment awareness, a person gains a better understanding of themselves and their experiences.
This meditative technique can be performed on a mat in a stationary position and then carried into daily life. For example, you can practice it while walking (dynamic meditation), while eating, or while performing other routine activities.
Mastering mindfulness meditation may take some time, but even a few minutes of practice a day can significantly reduce stress and improve your mental state1112.
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The Mindfulness-Based Stress Reduction (MBSR) program was originally developed to combat stress.
Today, it is used as an auxiliary tool in the treatment of anxiety, chronic pain, cancer, diabetes, hypertension, and skin and immune disorders13.
The program combines mindfulness meditation and yoga. It is an eight-week course developed by Jon Kabat-Zinn, aimed at reducing stress, improving emotional regulation, and enhancing overall well-being14.
Meditation not only improves psychological health, but also positively affects brain function in general, improving emotional regulation, cognitive function and stress tolerance
Regularity and Duration
Regularity is the key to success when it comes to the long-term benefits of meditation. It is important for a beginner to honestly assess their capacity and desire to meditate. The mind loves to set ambitious goals but often fails to follow through on them.
If you immediately aim for forty minutes of practice daily, the risk of quitting prematurely is very high. Dedicate time to meditation every day, but start with ten to fifteen minutes, increasing the duration only when a natural, calm desire to extend the practice arises.
In this way, through small steps, you can achieve long-term results. If you cannot meditate every day, you can create a schedule and stick to it. In learning meditation, the principle that “more is not always better” holds true. Our minds are very active, and long practice sessions can lead to boredom, so it is necessary to train the mind gradually.
Choosing a Time and Place
Time for practice. Initially, it is best to choose a specific time for practice and try to stick to it, as this will help maintain regularity. The best time for meditation is early in the morning when the mind is not yet as active and is easier to manage. The minimal amount of noise and other distractions at this time is also conducive to practice.
However, if you cannot find time for solitude in the morning, you can practice in the evening before bed. At this time of day, the mind's activity naturally slows down, making it easier to enter a meditative state.
For beginners, practicing during the day can be more challenging, as work-related tasks can be very distracting. Therefore, it is better to meditate in the morning or evening. Once you become more established in your practice, you can try shifting the time or meditating at different times each day.
Place for practice. If you are practicing at home, it is beneficial to create a meditation space that you will want to return to. Find a quiet corner wh ere you can be with yourself for a while.
Arrange it as you like: perhaps something minimalistic, without distracting elements. Choose a nice mat, a meditation cushion, and a blanket. Let this space become your place of power, wh ere you can fill yourself with tranquility and awareness every day.
Variety of Techniques
Depending on your situation and state of mind, different meditative techniques will work differently. Therefore, do not lim it yourself to a single meditation technique: try various ones and find what works best for you at any given moment.
Over time, by mastering a range of different techniques, you will be able to adjust your practice independently when necessary.
Finding a Mentor and Community
Begin your journey into meditation with experienced instructors. This will help you work through objections more quickly and find answers to the questions that arise for newcomers. If you do not like the instructor's personality or teaching style, try attending classes elsewhere. Look for someone with whom you feel comfortable practicing.
Also, attend group classes. If you cannot practice with a group regularly, join in whenever you have the opportunity. The support of like-minded people and the exchange of experiences are an important part of learning.
Sometimes it may seem that meditation is not for you, but talking with fellow practitioners can help you realize this is not the case. You may simply need to pay more attention to a certain aspect or try a new concentration technique.
Preparing the Body and Using Applications
To avoid physical discomfort during meditation, perform a short yoga sequence beforehand to prepare your body for a stationary position. A regular hatha yoga practice prepares the body and sets the mind to a calmer state. In this way, a simple warm-up can become not only a physical practice but also a way to tune in for meditation.
Use mobile meditation applications for practice reminders and to track your progress. We spend so much time on our phones every day, and meditation apps are an excellent way to use that time beneficially. Typically, these apps have large libraries of articles and guided meditations; this will help you establish a practice routine and study the topic in greater depth.
Begin your introduction to meditation with experienced teachers: this will help you to work through objections faster and find answers to questions that arise in beginners.
What should I do if my thoughts are distracting?
There is a belief that there should be no thoughts during meditation, but this is not entirely true. It is impossible to completely stop the mind's activity; that is how it is designed. The important thing is to learn not to run away from thoughts but, on the contrary, to notice them without becoming involved.
For beginning practitioners, the mind is very active, with one thought replacing another. If you simply observe this whirlwind of thoughts and are aware of them, this in itself is mind training. However, if you "run after" a particular thought and start pondering life's problems, the meditation has been interrupted. You must then gently return your attention to observation.
In the beginning, meditative practice largely consists of simply bringing your attention back to observation, as if guiding a small child. But with experience, the situation changes; thoughts are no longer so distracting, and you can catch that moment of silence when the mind voluntarily slows down.
However, even if you have been meditating for a long time, your state of mind can sometimes be very unstable. This is related to your internal emotional state and external circumstances. Be patient with yourself during these times and just keep going.
You should also not run away from your feelings and emotions: experience them mindfully, give them space—then you will be able to tame them.
How long should I meditate?
It is important to increase your meditation time gradually; even five minutes of practice a day is very beneficial. Beginners are advised to add five to ten minutes to their practice when they feel an internal, stable readiness to meditate longer.
At the same time, it is important to listen to yourself. If you feel you have added too much time, do not be afraid to take a step back and reduce your practice time.
For a person living in society, meditating for about an hour daily is very beneficial. This is a realistic amount of time to fit into a schedule, and it is a duration one can sit still without harm to health or psyche.
A continuous meditation practice longer than an hour is more of an exception to the rule; it is possible, but not on a regular basis. Even on retreats, instructors include breaks so that participants can rest a little.
Is meditation suitable for everyone?
Meditation is beneficial at any age, but it is important to consider a person's mental health.
Therefore, it is recommended to start with experienced instructors. Through conversation, they can further assess a beginner's condition and properly adjust the practice or recommend finding another way to manage stress.
How do I choose a pose for meditation?
It is best to begin learning meditative postures with Sukhasana (Easy Pose).
If you find it easy, you can try sitting in Vajrasana (Diamond Pose). This position is slightly more challenging, but it is also accessible to beginners.
When both of these poses no longer present a challenge, the practitioner can consider Ardha Padmasana (Half-Lotus Pose).
Meditation holds many benefits for the mind and body, including stress reduction, emotional regulation, and mood improvement. Among the variety of meditative techniques, find the ones that personally resonate with you.
Start with short sessions (five to ten minutes), but practice every day, and the positive effects will soon follow. Approach the practice with patience, but do not forget to be gentle with yourself, especially at the beginning of your journey. Strive for mindfulness, not for records—then meditation will become not just another exercise, but a way of life.