Dec 10, 2014 6 min read

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How many times have you reminded yourself to take a deep breath when you’re upset?

That advice has roots in meditation and can be a building block to a healthier, happier, more mindful life. Meditation is an ancient practice that gained momentum in the 1960s and ’70s but never went mainstream. That’s beginning to change now with celebrities, corporate executives and health and education experts touting new studies on its benefits.

Patti Spadaro of Houston is living proof. “Personally, I can say a regular meditation practice has brought tremendous benefit to my life,” she said. Spadaro is a busy mom and owner of Sri Yantra Yoga, which offers meditation classes.

“I feel very happy these days,” she said. “I’m feeling good emotionally, mentally and physically. Meditation has made me a better person and a better parent.” Spadaro dove into meditation eight years ago when her kids were young and now uses it daily to help manage stress and feel more confident. “I’ve even used meditation in the dentist chair and it really helped during the birth of my second child,” she added.

Shannon Hemmingson of McMurray studies meditation at Sri Yantra Yoga and started meditating 15 years ago because she felt rested and calm after yoga classes. She says meditation allows her to let go and simply be. “Like anyone else, I have a full-time job, a spouse, children, a house and aging parents,” Hemmingson says. “There are times when I wonder how I am going to be able to get through the day. I have learned that I cannot carry all of that around with me. I meditate and get on with my day and try to be present wherever I am.”

There are different types of meditation and techniques, but all center on the ability to focus your mind. John Bruna has a background as a counselor and school teacher and now runs meditation and mindfulness workshops. He said the starting point is to clear your mind, concentrate and put your mind where you want.

“Meditation is a tool to really start living the life you choose,” Bruna explained. “Most of our lives are on autopilot. There’s stuff to do and we have lists in our heads. With meditation, you can train your mind to be present in what you’re doing and be aware.”

In other words, meditation is a tool you can use to become more mindful and focused. Bruna added, “You walk into a room and forget why you walk in there. Your mind is not present in the situation. Stress, worries, fears, concerns … all of those are in the mind. You can’t sleep at night because your mind is busy. In those cases, your mind is running your life. Meditation allows you to train your mind to attend to what you choose.”

Meditation is the practice of quieting your mind from the messages and repeated thoughts you play in your head. “What is real is the present,” Hemmingson added. “Accessing this space is what meditation is about. We are pulled by distraction in our minds and from the 24/7 access to television, texts, emails and social media. It is important to recharge.” That’s one reason the meditation movement is gaining momentum as people seek solace and a way to unplug from their electronic devices and the related stress.

“I think that these days we value fast and loud and meditation is all about slow and quiet,” said Butler County resident Gineen Jarnevich, a meditation teacher and registered nurse. “I think as more people in the public eye who meditate talk about it, it will grow in popularity like yoga.”

Jarnevich says she’s experienced mental and physical benefits from meditation. “I am less reactionary, more focused and have more compassion for others and for myself,” she said. “I still get frustrated, angry and impatient at times, but now I have a way to deal with those emotions so I don’t waste so much energy on them.”

As a home health care nurse, Jarnevich also teaches patients to meditate to help relieve anxiety, pain, stress and respiratory problems. “Meditation helps us become more conscious of our bodies and how to take care of them,” she said “Very experienced practitioners can even alter their heart rate and body temperature through meditation. There is real science behind it, not just touchy-feely mumbo-jumbo.”

Jarnevich is seeing more local doctors recommending meditation for patient care and she has given meditation workshops for therapists, dentists and psychologists to help patients suffering from chronic pain, fear, anxiety, drug addiction, and post-traumatic stress disorder.

Meditation is even gaining ground as a tool for educators. Bruna said, “We want kids to cultivate their attention skills so when they study they are able to maintain information. That’s what meditation is: the ability to cultivate attention.” Studies show meditation can help students and teachers focus better and help foster healthy relationships, control emotions and manage stress.

Sixth-grade teacher Hemmingson said, “I see that in the era of high-stakes testing the pressure on both students and teachers has never been greater. While there is not a course in meditation, guidance counselors teach students ways in which they can manage stress. Naturally, breath awareness is one of the techniques.” Some schools in California introduced meditation into their curriculum and found an increase in test scores and grade-point averages along with improved teacher moods and student attentiveness.

Bruna recommends anyone interested in meditation sign up for a class to learn the basics. Spadaro said a good way to start meditating is to focus on your breath. “Your mind will start to wander, so notice your thoughts and bring your mind back to your breathing,” she said. Here are her five tips to get started:

• Find a comfortable seat and sit up straight.

• Allow your body to relax. Focus on different body parts.

• Concentrate on your breathing.

• When thoughts pop into your head, bring your attention back to your breath.

• Start with 10 minutes a day.