Millennials' Misconceptions About Meditation

Being a millennial myself, I understand the struggle of living with a hyperactive mind. Thoughts are always darting around, piling up in our heads. Our minds have been blessed (maybe also cursed) with the ability to multitask and focus on a million things at once. It's easy for us to feel like SpongeBob in this scene:

But, this shouldn't stop us from meditating! It's exactly why we should be taking some time to clear our minds every day.

In this article I will be addressing the most common misconceptions millennials and Gen Zer's have about meditation, while outlining a step-by-step guide to getting started with the practice.

I will begin by defining meditation, which will hopefully clear up some preliminary judgements you may have about it. To meditate means to "focus one's mind for a period of time". One misconception about meditation is that it requires you to get rid of all your thoughts and that you should stop thinking completely during it. The goal of meditation is actually quite the opposite.

Meditation is used to get you to focus on things like your breathing or other bodily sensations so that when a thought arises you have something to refocus on other than that thought. The goal here is to train your brain to witness your thoughts and feelings and allow then to pass by without getting lost in them. The practice carries over into daily life by allowing us to witness our thoughts and feelings BEFORE reacting or responding to them. In turn we are better equipped to face life's challenges in healthy, proactive ways and are left with a greater sense of peace and awareness.

If you are not fully convinced to give it a shot yet, here are some proven benefits of meditation:

• Reduces stress
• Reduces anxiety
• Improves mental clarity, including memory and focus
• Increases awareness of the self and the world
• Grounds you in the present moment
• Strengthens intuition

Now that you have a clearer understanding of what meditation is and some benefits to doing it...

Here is a 5-step meditation guide designed for millennials:

STEP 1: Let go of the "I can't" mindset

The most common responses I get when I speak to friends about meditation are "meditation isn't for me, I'm way too fidgety" or "I can't stay focused for that long my mind just can't do it" or "I don't know how to". These are completely false narratives that actually fail to understand the point of meditation itself. The art of focusing your mind does not come easy, to anyone. This is because our minds have adapted to be hyperactive, so we can take in the environment around us, make quick decisions about it, and ultimately survive. This is why meditation is called a practice, because it takes time and consistent action to obtain its benefits.

Everyone can meditate. You CAN meditate. Start telling yourself that.

STEP 2: Find a secluded space

This could literally be anywhere you can find some space for yourself without direct distractions.

STEP 3: Sit in a comfortable position and close your eyes

This could be laying down or sitting, just make sure that your back is straight, no slouching!

STEP 4: Take a deep breath

Breathe in slowly with your nose, following the path of the air into your lungs, expanding them and your stomach to maximum capacity. Hold it at the top for four seconds, then slowly exhale out of your mouth while following the path of the air out of your lungs and into the atmosphere.

STEP 5: Continue this deep breathing for a few minutes, then return to your natural pace for the remainder of the meditation

Notice any thoughts and/or feelings that arise, letting them flow through you without attachment. If you get lost in thought, that's OK, just bring your focus back to the breath when you notice this has happened. Try to bring your awareness more into your body rather than your mind. Your meditation practice should be at least five minutes, but the longer it is, the better.

Alternative option:

If you find meditating in silence too difficult for you in the beginning, try listening to some meditation music or even a guided meditation (there are tons on YouTube and Spotify) instead. This may make it a bit easier or more enjoyable for you.

Congrats, you are now officially a millennial who knows how to meditate!

I hope that you give it a try and will continue pursuing this wonderful practice.

Enjoy.