Not too many years ago, I would have rolled my eyes at the idea of meditation as a practice for better health. Meditation is for monks, yogis, and hippies, right? No, that's not really accurate (and kind of judgy). Today, I've come to believe—based on the science and my personal experiences—that meditation is as important to good health as diet and exercise. Probably more important when it comes to mental health. And what's good for your mental well-being is typically good for your creative well-being, too.
10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works – A True Story (paid link) is a book that got me to think more openly about meditation. It's written by Dan Harris, a former ABC news journalist. Harris left ABC in 2021 to focus full-time on spreading good meditation vibes through his company, 10% Happier. In his book, Harris details his personal struggles and how meditation was a key to getting his life in order. His company now features a website, courses, podcasts, guided meditations, and an app all aimed at helping others be just a little bit happier through meditation and mindfulness. I like Harris's approach. He understands that meditation feels weird to most people and tries to meet them where they are. His other popular book is Meditation for Fidgety Skeptics: A 10% Happier How-to Book (paid link). Hear more from Harris in a couple of animated videos below.
What is meditation?
Simply put, meditation is the practice of focusing your mind on a specific thought, object, or activity like breathing for a period of time. Although your mind may be tempted to wander, meditation prompts you to bring your mind back to a single focus.
Here's a simple, straightforward explanation.
Meditation 101: A Beginner's Guide, Gobblyne, 2:00
What's the difference between meditation and mindfulness?
Meditation and mindfulness are related practices aiming to enhance awareness and well-being. Meditation uses structured techniques during dedicated sessions to promote self-awareness and inner peace; it is a dedicated and time-bound practice of controlling your thoughts. Mindfulness is a way of being in the real world and can be practiced throughout the day. For example, if practicing mindful eating at a meal, you might notice the texture and flavors by chewing slowly and focusing on what you're tasting. Or you can be mindful of your emotions, recognizing when something frustrates you, but focusing on the feeling itself rather than letting the feeling control you. Meditation is a type of mindfulness. Both meditation and mindfulness promote non-judgmental awareness.
Another simple, straightforward explanation...
Why Mindfulness Is a Superpower: An Animation, Twill, 2:43
What are the different types of meditation?
Did you know there are more than a dozen different types of meditations? I did not. Here are five of the more common types that are good for beginners.
Mindfulness meditation. When practicing mindfulness meditation, you pay attention to your thoughts and feelings without judging them. This practice combines a focus on your breath or an object with awareness of body sensations, thoughts, or feelings. This kind of meditation is easy to do solo and may help with self-control, mental clarity, and emotional intelligence.
Loving kindness meditation. Loving-kindness meditation can boost feelings of compassion, kindness, and acceptance for yourself and others. It's about opening your mind to receive love from the people in your life and sending well wishes to others. It can be helpful if you're dealing with anger or resentment.
Mantra meditation. In this type of meditation, you repeat a word, phrase, or sound (like "om") to clear your mind. Speak the mantra aloud or quietly. After chanting, you’ll be more alert and in tune with your environment.
Progressive relaxation (a.k.a., body scan). Here, you simply tighten and relax one muscle group at a time. You can also imagine a gentle wave flowing through your body to help release tension. This form of meditation is often used to relieve stress or to unwind before bedtime.
Visualization. A visualization practice involves imagining positive scenes, images, or figures
as vividly as possible, using all five senses to add as much detail as you can. Visualization can also help you imagine yourself succeeding at specific goals, which is intended to increase focus and motivation. This type of meditation can boost your mood, reduce stress, and lead to inner peace.
How do meditation and mindfulness improve creativity?
The science is mixed about the real benefits of meditation and mindfulness when it comes to creativity. These are the connections and benefits that get the most attention:
Reducing stress allows more "brain space" for creativity to surface and thrive
Practicing focused attention can make it easier to get into a creative flow state
Opening your mind supports divergent thinking and idea generation
Now it's time for the disclaimer: I am not a meditation expert. I wrote this article because I've experienced health and creativity benefits from a simple meditation practice. If you have questions or concerns or are dealing with significant health issues, it's always best to start with your doctor or licensed health professional.
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