The Power of Meditation

Finding Stillness in a Busy Life

Meditation is a transformative practice that invites us to pause and create reflective space in our lives. It’s not just a moment of stillness but a skill that grows over time, allowing us to connect more deeply with ourselves and our spiritual beliefs.

I wanted to write about meditation because it has been an anchor for me in navigating life’s challenges. I began meditating in 2021, during a time of significant transition—starting graduate school and healing from a breakup. In the beginning, I struggled with physical discomfort, such as stiffness and numbness in my legs, as well as intrusive thoughts. Over time, however, I found that things improved, and my practice deepened. While I still have room to grow, I can confidently say that meditation has become an essential part of my well-being.

Making Meditation a Daily Practice

The key to integrating meditation into everyday life is intentionality. My first recommendation is to designate a specific time for it. In his book, The Way of Peace, James Allen suggests meditating in the early morning. He explains that the morning time is best for meditation because the world is quiet and unencumbered by the hustle and bustle of daily life. He highlights the example of Jesus, who rose before sunrise to connect with God as a powerful model for using this time to center ourselves spiritually.

While early mornings can be ideal, there’s no perfect way to meditate. The most important thing is to start, in whatever way works for you. The practice itself is what matters—not perfection.

A Personal Path to Mindfulness

Meditation is a deeply personal practice, and one of the most beautiful things about it is that it looks different for everyone—there’s no “right” way to do it. What matters most is finding an approach that resonates with you and supports your journey toward mindfulness and peace. For me, one particularly helpful strategy is setting a daily alarm as a mindfulness cue. When the alarm sounds, it prompts me to pause and acknowledge something I’m grateful for. This could happen during a work task, mid-conversation, or while walking my dogs. No matter where I am or what I’m doing, the alarm acts as a gentle reminder to pause and appreciate life’s blessings, keeping me grounded even on the busiest days.

In addition to these informal mindfulness moments, I also engage in more traditional meditation practices, such as sitting in stillness for an extended time. While sitting meditation requires practice and patience, it has been incredibly rewarding in helping me manage stress and navigate challenging situations with clarity and calmness. For some, meditation might mean focusing on their breath, repeating a mantra, or visualizing a serene scene, while for others, it could involve movement, like yoga or walking meditations. Whether it’s taking a few deep breaths between tasks, journaling your thoughts, or simply savoring the stillness of a quiet moment, there’s no wrong way to meditate. It’s all about finding what works best for you and embracing the practice as a tool for growth and self-discovery.

The Science Behind Meditation

Research shows that meditation positively impacts cognitive and emotional well-being. Numerous studies link meditation to improved attention, better emotional regulation, and significant stress reduction (see references below). These benefits make meditation not just a spiritual practice but also a scientifically supported tool for improving overall quality of life.

Start Your Meditation Journey

Whether you’re new to meditation or looking to deepen your practice, the most important step is simply to begin. In the spirit of helping you get started, I’ve shared a short guided meditation that you can incorporate into your day. You can access it here.

Take a few moments today to pause, reflect, and find stillness. Your mind, body, and spirit will thank you.

That’s all for now.

Thanks for reading,

Asiah R.

References:

Basso, J. C., McHale, A., Ende, V., Oberlin, D. J., & Suzuki, W. A. (2019). Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. Behavioural Brain Research, 356, 208–220. https://doi.org/10.1016/j.bbr.2018.08.023

Powell, T. (2023, February 23). Can meditation improve attention, memory, and cognition? Virginian Rehabilitation & Wellness. https://www.vaoptherapy.org/new-blog/can-meditation-improve-attention-memory-and-cognitionnbsp#:~:text=Increases%20Grey%20Matter%3A%20Studies,in%20the%20brain%2C%20particularly