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
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.
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.