How Meditation Makes Us Happier

What is meditation?

From a neuroscience perspective, meditation is about training attention.

“What we pay attention to determines our behavior and thus our happiness,” says Paul Dolan, professor of psychology at the London School of Economics and Political Science.

We feel happier when we focus on the physical sensations we receive from the right hemisphere of the brain, the "here and now." But it’s not easy to do if we obsess over the constant comments, ideas and worries of our left hemisphere.

What is the right way to meditate in order to worry less and feel happier?

How to meditate properly

Concentrate on inhaling and exhaling. When you notice that you are distracted and thinking about something, return to breathing. And so over and over again.

That's all. You don't need to do anything else. It seems that it is quite simple. But in reality, everything is somewhat more complicated: constant comments from the left hemisphere of the brain prevent us from focusing on breathing.

This is how it is explained in Daniel Siegel's book The Mindful Brain:

Often, during meditation, our brain is filled with an incessant stream of words and ideas. This is our left hemisphere working. Both hemispheres (right - physical sensations, left - thoughts and words) are constantly competing for our already limited attention. Mindfulness implies the ability to consciously shift the focus from the linguistic and speculative facts of the left hemisphere, to non-verbal images and bodily sensations, for which the right is responsible.

Why is it so difficult?

Left hemisphere

Even when we are not doing anything other than breathing, the left hemisphere continues to bombard us with ideas and experiences. We jump from object to object and cannot stop.

Many people give up meditation at this stage. Do not give up. Your brain is all right, insanity does not threaten you. You are simply confronted with a phenomenon called "monkey mind" in Buddhism.

This is how psychologist Mark Epstein describes the concept in his book Thoughts Without a Thinker:

Our undeveloped mind, or metaphorical monkey, is in constant motion, jumping from one thought to another. Everyone who begins to meditate is faced with his monkey mind - a restless part of the psyche, an endless stream of useless thoughts.

Remember, your left hemisphere is just an organ that does its job. The heart beats, and the left brain generates thoughts and ideas. And these thoughts, although they seem important at the moment, will become irrelevant if you don't pay too much attention to them. This is especially important if you have negative thoughts and feelings. Do not dwell on them, and they themselves will fade into the background.

Of course, this is not so easy if the left hemisphere reminds us of all the problems and worries. Our first reaction is to pick up the phone, check Instagram or mail, turn on the TV - in general, in any way to distract ourselves. Don't give in. Return to breathing again.

It happens in another way. Perhaps you are just terribly bored. But think about it, are you really bored? Or is it your left hemisphere? Boredom is just a lack of attention. How to deal with it?

Label your thoughts

Listen to the left hemisphere and label its experiences, and then return to breathing again.

Your internal dialogue can be like this.

Left hemisphere: "If you continue to meditate, you might be late for dinner."

You: "This is anxiety."

Left hemisphere: "I wonder if there is new mail."

You: "This is curiosity."

By labeling all thoughts in this way, you seem to put them off for later, and they no longer interfere with you.

How meditation relates to mindfulness

When you practice meditation regularly, it becomes a character trait. You gradually begin to apply the techniques of distributing attention and marking thoughts in everyday life.

Try to do this deliberately. For example, if you're stuck in traffic, try focusing on something else, at least the weather. And when your left hemisphere begins to angrily exclaim, "Why does this always happen to me!", Just put this thought in the category of "irritation." This will help cool the brain's amygdala and return control to the prefrontal cortex.

Gradually, the exclamations and complaints of the left hemisphere will become quieter and quieter. It will become easier for you to focus on the positive.

This is how awareness comes.

Summing up

How to meditate:

Sit back. Just not comfortable enough to fall asleep.
Concentrate on your breathing. You can repeat “inhale-exhale” to yourself if it helps you concentrate.
Label your thoughts. When the left hemisphere begins to overwhelm you with experiences, it will stop the flow of thoughts.
Always return to breathing. Again and again. Consistency in this case is more important than duration. It is better to meditate for two minutes every day than an hour a month.

What makes us happiest? According to research - relationships.

Meditation and mindfulness will help here too. Remember what our loved ones most often complain about (especially now, in the era of smartphones): "You do not pay attention to me at all."

This is where the skills gained during meditation will come in handy. When you stop spending so much time focusing on your own thoughts, you can truly listen to those around you.