Meditation: Why and How?
Why Meditate? The Science Behind It
Meditation isn’t just a wellness trend—it’s a scientifically-backed tool that enhances mental clarity, focus, and emotional resilience. But how exactly does it work?
🧠 Neuroscience of Meditation
Left Dorsolateral Prefrontal Cortex (LDL PFC): Responsible for analyzing bodily functions and making informed decisions about them.
Anterior Cingulate Cortex (ACC): Continuously communicates with LDL PFC to monitor body signals, such as heart rate and breathing patterns.
Amygdala: The brain’s fear center, which ACC helps regulate.
Insula: Works alongside ACC but focuses on external factors, ensuring the brain correctly interprets physical sensations like an increased heart rate due to physical exertion rather than anxiety.
Meditation enhances these connections, improving how efficiently your brain interprets body signals and controls stress responses.
What Happens to Your Brain During Meditation?
When you close your eyes and enter a meditative state:
Exteroception (external awareness) reduces—you block out distractions from the outside world.
Interoception (internal awareness) increases—you become more attuned to your body’s sensations, but the key is maintaining balance.
Spotlight Effect on Perception: Your attention is like a spotlight—you can focus on a single point (like your breath) or expand to include broader awareness.
Default Mode Network (DMN) deactivates: DMN is responsible for mind-wandering, jumping between past, present, and future thoughts. Meditation helps quiet this activity, increasing mindfulness.
Cognitive Control Improves: Expert meditators aren’t just better at staying focused—they’re faster at refocusing when distractions occur.
How to Meditate: Practical Techniques
1. Breath as an Anchor
Your breath is your primary reference point. Whenever your mind drifts, gently return to it without judgment. ✅ Start with 3 minutes (this is when benefits begin). ✅ No need to force long sessions—short but frequent meditation is more effective. ✅ Apps can be useful for guidance.
2. Third Eye Meditation
Focus on a point 2-3 cm behind your forehead for 13 minutes.
Enhances mood and sharpens focus.
This region, associated with the pineal gland, regulates melatonin production and influences deep states of awareness.
3. Breath Work & State Regulation
Adjust your breathing based on your needs:
Alertness: Long inhales, short exhales (triggers norepinephrine release).
Relaxation: Short inhales, long exhales (activates the parasympathetic nervous system).
Popular Methods:
Box Breathing: Inhale for 4 seconds, hold for 7, exhale for 8.
Biphasic Breath (Boxer’s Breath): Two quick inhales, one long exhale.
Wim Hof Method: Deep cyclic hyperventilation followed by breath holds.
4. Non-Sleep Deep Rest (NSDR) & Yoga Nidra
Similar to deep meditation but with the goal of deep relaxation.
Reduces cortisol levels more effectively than traditional meditation.
Boosts dopamine and promotes nervous system recovery.
Final Thoughts
Meditation is not about eliminating thoughts—it’s about controlling attention. Whether you’re an athlete, trader, or entrepreneur, training your mind to focus and reset efficiently is a game-changer. Start small, stay consistent, and trust the process.
🚀 What’s your meditation practice like? Ready to level it up? Contact me for your first session for free.
