Meditation is Not For Everyone - Try This Instead

In our fast-paced, device-driven world, finding moments of stillness and rest can seem like an impossible task. While meditation has gained popularity for its numerous benefits, it's essential to recognize that it may not be the perfect solution for everyone.

In fact, it is important to distinguish between giving your mind a break versus giving your brain one.  Meditation and mindfulness center themselves around managing our thoughts and the feelings they evoke.  But it is also helpful to think about our brain’s neural activity and how that contributes to how we think and feel as well.  

For those of us looking to recharge throughout the day, there has to be something between doing nothing and becoming a master-level monk.

The History and Benefits of Meditation

Meditation has a rich history dating back thousands of years, with roots in various cultures and religions. From mindfulness meditation to transcendental meditation, the practice has evolved and adapted to suit different needs and belief systems. Research suggests that regular meditation can have positive effects on mental well-being, reducing stress, anxiety, and even improving cognitive function. The practice has become a cornerstone in our culture for those wishing to pursue a more balanced, less stressful life.

Despite its widespread acceptance and proven benefits, meditation is not a one-size-fits-all solution. Many individuals struggle to embrace this practice due to its perceived complexity, time commitment, or the challenge of quieting a restless mind. It's important to recognize that there are alternative approaches to achieve mental rest and rejuvenation.

The Need for Brain Rest in a Device-Driven World

In today's frenetic device-driven world, taking a break is not just a luxury; it's a necessity. The constant barrage of notifications, emails, and social media updates can leave our minds overwhelmed and fatigued. From the time we get up to the time we go back down, we are hopping from screen to screen to screen, dealing with social, professional, and leisure activities at a rapid pace.  For many of us, this habit has just become second nature.

In fact, a recent article in Time mentions research from Gloria Mark, a professor of informatics at UC Irvine:

“In the early 2000s, she and her team tracked people while they used an electronic device and noted each time their focus shifted to something new—roughly every 2.5 minutes, on average. In recent repeats of that experiment, she says, the average has gone down to about 47 seconds.”

Our thoughts are speeding up and it seems unlikely that we will ever go back.  However, the good news is that there are simple and effective ways to give your brain the break it craves.

Napping as a Lifesaver

One scientifically proven method of rejuvenating the mind is through napping. Numerous studies have shown that taking short naps can significantly improve alertness, mood, and performance. And the benefits of napping extend well beyond a momentary boost of energy.

Researchers from Harvard and the University of Athens Medical School in Greece, found that regular naps can significantly lower the risk of dying from heart disease and heart attacks.

Not enough proof for you? Check out this list of famous nappers from history.

So, the next time you feel the afternoon slump, consider taking a short nap to recharge your mental batteries.  Keep it to less than 30 minutes, do it in the early afternoon, and find a quiet, cool place to yourself.  Here are some quick do’s and don’ts from the Mayo Clinic.

But what if napping itself is a hard enough commitment to make?

Closing Your Eyes to Downshift Your Brain

If napping isn't feasible, even the simple act of closing your eyes can provide substantial benefits.  Our brains are constantly processing information received from our 5 senses along with all of the crazy thoughts we have going on inside.  But on the whole, it is vision that dominates a lot of our brain processing.

As David Williams, the director of the Center for Visual Science at the University of Rochester puts it, “More than 50 percent of the cortex, the surface of the brain, is devoted to processing visual information.”

The simple act of closing your eyes for a few minutes gives a huge part of our brains a break and can have enormous benefits.  Studies have shown that closing your eyes can enhance motor skills, creativity, and memory.

Giving your brain a visual break from the constant stimuli it receives throughout the day is one of the easiest and most effective ways to quiet the mind and give yourself a renewed feeling of wakefulness.

The "Silent Seven" Technique

For those who find it challenging to integrate longer periods of rest into their schedule, a practical approach is the "silent seven" technique. This involves dedicating just seven minutes to disconnect from the outside world. 

Okay, there is no such thing as the “silent seven” technique - I just made it up :) - but I wanted to give you something easy to remember.

I also think starting with 5 minutes or less is a cop out - you can do more!  Change takes commitment after all.  

Set an alarm for 7 minutes, put your phone on silent, find a comfortable place to lie back or sit down, and close your eyes. 

During this time, don’t worry about tracing your breath or having great posture or slowing your thoughts - just keep your eyes closed. The goal is not to achieve anything specific but to provide your brain with a brief respite that comes from no longer having to process visual information for a few minutes.

Conclusion

In the pursuit of mental well-being, it's crucial to recognize that meditation is not the only path to a rested mind. While it has a rich history and proven benefits, it may not be suitable for everyone. The demands of our device-driven world necessitate alternative approaches to rest and rejuvenation.

Whether it's through the scientifically-backed benefits of napping or the simplicity of closing your eyes for seven minutes, there are various methods to give your brain the break it deserves. 

In a world that often glorifies constant productivity, taking time for rest is not only beneficial but essential for long-term mental health and overall well-being. So, the next time you feel the need for a break, consider exploring these alternative approaches and discover what works best for you.

Looking for a longer-term solution to your frenetic mind? Check out this antidote that also can give you a leg up in your career.