Meditating in a time of crisis: survive or thrive?

What are the benefits of long-term meditation?

Meditation in a time of stress
Meditating in a time of stress

As a meditator and a meditation scientist, I have been frequently asked in recent days, what is the best meditation to do right now? This can be a hard question, there are hundreds of different meditation practices. I also need to consider ‘fitness for purpose’, that means balancing the goals and abilities of the meditator with an appropriate method. People generally approach me with two objectives, either boosting their health or working directly with disturbing emotions such as fear and anxiety. Whilst meditation can offer some short term benefits in both cases, stable improvements to mental and physical health are long term projects.

The rush to translate meditation into a modern cure-all, integrated into a materialistic lifestyle has often ignored relevant neuroscience. Radical changes to our mental health are rarely resolved by short term brain training. However, transient changes may be crucial in offering the meditator some stability in challenging moments. I know this to be true for both myself and many of my students. But to take my own case, although short-term meditation allowed me to survive. It was long-term practice that changed my life for the better. The reasons for this can be understood by looking at the science of meditation. In essence, the longer we practise meditation the more profound the changes to brain function and structure are likely to be. While some meditation scientists will tell you that even short periods of meditation lead to ‘brain changes’, they generally fail to mention that reorganisation in the brain’s connections happens all the time. And that these alterations can be positive, negative or neutral in terms of the quality of our life. So up to a point, it is long term practice that holds the potential for sustained benefits.

“Regular nondual compassion meditation transformed my life, it has had the same effect on many others I know personally. Although I started meditation simply to gain some mental stability, the long term results have led to unimaginable changes. “

Stephen Gene Morris

person holding head facing body of water

Using meditation as a short term ‘pick me up’ is a positive thing to do. Your mind (brain) is your own, you are free to use the systems which are right for you. Getting through today is a really important goal. But if you use meditation just to survive, you risk missing the big picture. Long term meditation tends to reveal the underlying problems that cause stress, anxiety and poor health. I still follow the maxim that the only bad meditation is the one you don’t do. But rather like eating fresh fruit and vegetables, if meditation is good for you, you might want to do it regularly.

The essence of meditation, it’s ultimate purpose as far as I’m concerned, is to reduce suffering and lead to greater happiness. Each person has to decide how they want to use brain training. In a time of crisis, survival is a worthy goal, but challenges are part of the human condition. Long term meditation practise enables us to thrive by altering the neural networks that lead to problematic thinking and bad mental habits. Enduring changes help us to thrive even in crisis, reducing suffering no matter what challenges life throws at us.

 

Notes

1Whilst there are many different methods available, my own research supports the use of nondual compassion as an antidote for fear. With regards to boosting health generally, most reliable meditation methods, if undertaken regularly, should contribute small improvements to our health in the short term.

 

Meditation for self-isolation: overcoming coronavirus fear with compassion

Meditation expert recommends compassion meditation as a way to tackle Coronavirus linked fear and anxiety. Use compassion to support wellbeing during social-isolation.

Rock tower
Meditation to support self-isolation, generate wellbeing through compassion.

Follow this link if you’re looking for the online compassion meditation or other relevant resources. However, read on for more information about why compassion is essential at this difficult time.

Humans have all the necessary tools to overcome challenges, that’s self-evident from looking at our history. Not that we should underestimate the threat from Coronavirus, we must take appropriate precautions. But excessive stress and anxiety will not help us deal with difficult situations. In fact, fear is likely to undermine our ability to make good choices and may weaken our mental and physical health.

A growing body of scientific evidence supports claims that pro-social behaviours such as kindness and compassion are linked to reduced suffering. Compassion is an enduring quality present in almost all societies. Traditional meditation practices, particularly in Buddhism, are built on the foundations of kindness and compassion. This suggests that one of the worst things we can do in a time of threat is to turn inwards, to ignore the needs of others, the bigger picture.

As support for people self-isolating or anxious about the current situation, I’ve recorded a simple compassion meditation. It’s one I teach regularly and is based on a well known, traditional practice. It has been secularised so is suitable for almost everyone. It contains two of the cognitive elements central to successful meditation methods, compassion and a non-dual view. Put simply, it increases compassionate feelings for self and others.

We will be posting more free resources during these difficult times, contribute your comments below or send any questions to us here. Feel free to share our resources with anyone who is likely to benefit from them. People who feel alone, vulnerable or are self-isolating may find this kind of meditation particularly beneficial.