Meditation is the pursuit of deep focus within the mind. It is often associated with various religious practices, most notably Buddhism, but it is also a secular activity. Taking a walk in the park or listening to music can be considered meditation in the right circumstances, but here more classical forms of the practice will be explored.

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There are two main categories of meditative practice: concentrative and mindfulness. In the concentrative approach, narrowing one’s focus is the catalyst to achieve deep concentration. The attention may be drawn to the breath, a sound, or an image. Sitting silently and focusing only on the chosen object will bring stillness and awareness. In the mindfulness approach, the focus is widened as opposed to narrowed. The meditator takes in all of the information inundating the senses, but then keeps it at arm’s length. Passively witnessing one’s interaction with the surrounding world aids in the calmness and clarity associated with this concentration.

While meditating using the concentrative or mindfulness technique, it is common to sit comfortably in a quiet place. When first beginning, try to meditate for just 10-20 minutes. If your focus strays, simply acknowledge without judgment that this has occurred and gently bring it back to the optimal place. Meditation is truly a practice—one does not simply find (or keep) a state of deep concentration immediately and without effort.

Evidence

Studies have shown promising links between meditation and brain preservation. This has important implications for fighting dementia and other age-related brain decay. Additionally, recent studies have shown an improvement in those with treatment-resistant major depressive disorder who began meditating. More scientific research is in the works to show the important benefits of meditation.

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Black, David S., and George M. Slavich. “Mindfulness Meditation and the Immune System: a Systematic Review of Randomized Controlled Trials.” Annals of the New York Academy of Sciences, vol. 1373, no. 1, 2016, pp. 13–24., doi:10.1111/nyas.12998.
 
Sharma, Anup, et al. “A Breathing-Based Meditation Intervention for Patients With Major Depressive Disorder Following Inadequate Response to Antidepressants.” The Journal of Clinical Psychiatry, vol. 78, no. 01, 2016, doi:10.4088/jcp.16m10819.