MEDITATION AND MINDFULNESS: RETURN TO YOUR CENTER THROUGH THE BREATH

Meditation techniques have existed for thousands of years and have been practiced in different cultures and religions. There are various meditation techniques, linked to schools of thought and philosophies, each of them with its own specificity and intent. However, they present common elements in the implementation of this practice. Furthermore, meditation can also be used as a technique in psychotherapy.

Meditation is practiced with the intention of emptying the mind from the many thoughts that are elaborated every day and at every moment, bringing the attention to the breath, to reach a new state of awareness, to increase the psycho-physical well-being of the individual. Furthermore, according to mindfulness theories, meditation requires total presence in the present moment, beyond any form of judgment.

The practice of yoga and meditation work together synergistically as they both lead towards individual introspection which is implemented focusing on the breathing process. Furthermore, since yoga is practiced using the rhythm of the breath and in some practices, such as Yin yoga in immobility, it prepares to direct individual focus in the direction of the breath. In practical terms, meditation can be practiced at the beginning of a yoga practice, as a method of grounding, to free oneself from the many superstructures or thoughts that the individual accumulates. It can also be practiced at the end of the class as a relaxation technique, at the discretion of the teacher. Additionally, it can be practiced in movement in particularly dynamic yoga practices such as Ashtanga and Vinyasa.

Furthermore, yoga and meditation are also closely related to mindfulness practices that work on the psychology of the individual. What is mindfulness? The term means awareness or bringing the focus into the present moment. Mindfulness is therefore a psychological technique, and it is also used as an approach in cognitive and behavioral therapy.

Thanks to this technique, the individual observes himself, without identifying with their own emotions and thoughts. This can be particularly beneficial in trying to release a series of thoughts and emotions that are negative in nature. In the words of Jon Kabat Zin:

“Mindfulness practice means that we commit fully in each moment to be present; inviting ourselves to interface with this moment in full awareness, with the intention to embody as best we can an orientation of calmness, mindfulness, and equanimity right here and right now.”

Therefore, practicing mindfulness is an intentional and conscious act that the individual chooses to carry out to manage their mind and emotions. It helps to reduce stress and anxiety and manage those behaviors that can harm the individual, but which are repeated with a certain regularity as part of the automatisms, which perhaps we have learned since childhood or in the places we grow.

Yoga, meditation and mindfulness techniques can be combined together, and they are tools that can be used depending on the need and on the situation.

Meditation and mindfulness techniques have multiple benefits on health; they can improve the quality of life: for example, helping people manage anxiety, stress, depression, pain, etc. Some studies, which require further analysis, have highlighted the effects of these practices on the quality of sleep and weight control.

An analysis (2019) of 18 studies including a total of 1,654 participants reported that mindfulness meditation improves sleep quality, and it is as effective as other techniques such as cognitive behavioral therapy.

Other studies have found that meditation and/or mindfulness programs may have possible benefits for weight loss and in the management of eating disorders.

A 2017 analysis of 15 studies that included a total of 560 participants looked at the physical and mental effects of mindfulness-based practices on adults with obesity or overweight problems. The study found that these techniques were very efficient in managing eating habits but were less efficient in helping people lose weight. Additionally, these practices had helped people manage symptoms of anxiety and depression.

In conclusion, as in any experiential discipline, in order to observe the effects and benefits on the personal mind/body system, regular practice is necessary.