What do you think of when you hear the word ‘meditation’? Often casually dismissed as a form of relaxation inferior to a sundowner, purely for those wishing to transcend the physical plane, inextricably tied to yoga, or simply something inherently effeminate, men have been missing out on the benefits of meditation. Although meditation is often touted as a way to relax, its benefits go far beyond merely unwinding, with true meditation and mindfulness aiding in improving your memory, mood, sleep quality, stress levels, and even athletic ability.
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Distilled down to its essence, meditation is a dedicated effort to concentrate on and be aware of the present. This is typically achieved by sitting in a quiet location, closing your eyes, calming your mind, and focusing on your breath. Akin to a workout for the mind, meditation isn’t easy, especially when you’re starting out. The mind is apt to wander, with men in particular tending to reflect on the past, ruminate on the present, and plan for (or worry about) the future. Rather than stressing about pushing these thoughts out of your mind, a good meditation practice allows you to recognise the distraction, then start over, turning your attention back to your breath.
As for how to get more men on board with meditation? “Men [in particular] don’t like to admit their faults or that they’re struggling, so rather than trying to convince them to ‘open up’, why not meet them where they’re at and show them how meditation can enhance their position,” recommends Luke McLeod, meditation and mindfulness instructor, and founder of virtual meditation studio Soul Alive. “By approaching it in this manner you’ll get their buy-in sooner, they’ll enjoy it more and it’ll also be subtly and indirectly helping them deal with stress or burnout.”
Fortunately, while consistency is key, you don’t have to meditate for decades to reap the benefits. A study undertaken by Harvard-affiliated researchers at Massachusetts General Hospital found that regular meditation of around 27 minutes a day had marked effects on the brain. After just eight weeks, participants showed an increase in grey-matter density in the hippocampus (the area associated with memory and learning) as well as a decrease in the amygdala (which plays a key role in anxiety and stress).
If 27 minutes seems like a stretch, start small and stay regular. Virtual meditation studio Soul Alive has on-demand guided meditations ranging from five to 15 minutes, as well as live guided meditations three times a week. The latter in particular helps with accountability and was a key reason McLeod launched Soul Alive, telling us that he “found a lot of the self-serving meditation apps out there weren’t delivering on the level of support and guidance I think that is often needed when starting out with meditation.”
However, if a meditation app is more your style, Headspace is a good option, labeling itself as ‘a gym membership for the mind.’ Ideal for beginners, meditations start from just three minutes a day, and range from dedicated stress and anxiety meditations to deep-breathing techniques and guided walking meditations.
To make meditation a daily habit, McLeod advocates finding enjoyment in the practice. “If you see it as a type of chore, something that you feel like you have to do, you’re unlikely to stick with it,” McLeod says. “I get excited to meditate. It makes me feel good, calm, and clear. Why wouldn’t other men want to do this if they saw it this way too?”
Visit Soul Alive here & Headspace here.
Words by John Deckard
Feature image courtesy of Daniel Jackson for GQ
