Understand the benefits of meditation that does not require an 'empty mind'

In increasingly connected and accelerated times, finding moments of peace and emotional balance has become an increasing challenge. In this context, meditation is slowly gaining popularity.

“Meditation is a broad term comparable to sport. When practicing sports, be it swimming, football or athletics, the same should be defined. Meditation“, explained memory expert Marcelo Demerso Summit Health and WellbeingPromoted by Estado This Sunday, the 13th.

He highlights that there are many meditation techniques, from concentration to analytical meditation, each with different cultural and philosophical contexts. Mindfulness, in turn, is one of these methods, with a special focus on the practice of full attention. “Mindfulness is like a small drawer in this vast meditative universe,” compares the expert. According to him, the practice is “attention muscle training”.

“Just as we train the body, we can train the mind. Focus is so important in our daily lives, research shows that on average, we spend half of our time distracted”, highlighted Demerzo. In mindfulness, the focus is not on emptying the mind or seeking deep peace, but on noticing what is happening – whether it's a difficult emotion, a feeling of pain, or an ambient sound.

“There is no such thing as an empty mind. Mindfulness teaches you to let your thoughts flow, but not to be attached to them, to be in the moment, even if your mind is active”, he clarified. “To allow thoughts to flow in the background is to acknowledge their presence without dwelling on them. When you notice your mind thinking about something specific, you decide to notice those thoughts and redirect your attention”, added the expert.

It can be done in a quiet place, in practice, in traditional meditations, or during daily activities, even while walking or eating. “One of the principles of mindfulness is to focus on breathing, noticing the air going in and out. In this process, mind wandering is normal, the secret is not to fight it, but to notice and accept the thoughts. Befriending them, then guiding them and focusing on the present moment”, Demersau explained.

According to the mindfulness expert, there is scientific evidence for the practice. He explains that it was developed in the late 1970s in the United States by Dr. John Kabat-Zinn, who developed the Mindfulness-Based Stress Reduction (MBSR) program. The program was initially used in hospitals to treat a variety of conditions such as chronic pain, depression and anxiety disorders, receiving positive results and expanding into other areas such as education.

Many studies have emerged from this research. An example is a study Published no JAMA PsychiatryIt studied adults with untreated anxiety disorders.

The participants were split into two groups: Half received 10 to 20 milligrams of escitalopram, a generic version of Lexapro, a drug widely used to treat anxiety and depression. The other half participated in an eight-week mindfulness-based stress reduction program. As a result both groups had reduced anxiety symptoms at the end of eight weeks.

As Kabat has demonstrated, one of the benefits of 'mindfulness' is stress reduction. Demarzo, in turn, highlights that exercise can help improve focus, improve memory, and reduce insomnia.

All of these are useful to avoid mental health problems or act as a complementary treatment for anxiety, depression, and contribute to positive responses to health treatments. Despite this, he suggests that the practice should be started in more stable periods.

“If I have severe depression or grief, for example, seeking medical help is recommended. After that, at a more stable moment, it is more useful to start the procedure”, the expert highlighted. For those looking to get started, the expert offers some guidance:

• Start with breathing: One of the pillars of mindfulness is full concentration on the breath. Focus on feeling the air entering and leaving your body, not forcing it, just noticing the movement.
• Acceptance training: During practice, it is natural for thoughts, feelings or emotions to arise. Instead of pushing them away, notice them closely, acknowledge their presence, and turn your attention to your breathing.
• Choose the time of day: Spend a few minutes every day practicing proper mindfulness. Marcelo Demarzo recommends starting with 5 to 10 minutes and gradually increasing.
• Focus on the present: During daily activities such as eating, walking or brushing your teeth, try to focus on the present, noticing the details of each action and preventing your mind from wandering.
• Comfortable posture: For proper practice, sit in a comfortable position with your back straight and your feet firmly planted on the floor. The posture helps keep the mind alert and receptive.
• Be kind to yourself: Memory does not require perfection. The expert reinforces that it is natural to lose focus sometimes; It is important to realize this and return to practice without self-criticism.

“Health and Wellbeing Summit – Has the Future of Health Arrived? Today and tomorrow the 14th from 8am to 6:30pm Shopping in São Paulo takes place at the Events Space at JK Iguatemi. To register, access this connection.