Emotional Benefits of Meditation

By: Rosana Sotile, Chopra Certified Well-Being Coach

Having Too Many Thoughts?

One of the biggest misperceptions about meditation is that you are supposed to empty your mind of thoughts during your practice. Nothing could be further from the truth, as it’s humanly impossible to not have a thought. Even thinking about not thinking is actually a thought!

Instead, the goal of meditation is to become the observer of your thoughts. The average human has over tens of thousands of thoughts each day. When we begin our meditation practice, it’s very common to feel overwhelmed with the amount of thoughts that come up when we are sitting still. But instead of chasing after each thought and assigning meaning or analyzing the thought, it’s more beneficial to simply acknowledge the thought and then let it go.

Become the Observer

When we become the observer of our thoughts, we expand our self-awareness, which in turn allows the body to release emotional and physical stress. We become the “silent witness” of our innermost self, realizing and recognizing how our thoughts create emotions, and how our emotions affect our physical health.

It’s important to note that being the “silent witness” also includes the practice of non-judgment. Witnessing and releasing our thoughts and emotions, without judging them, creates emotional stability and allows us to carry that stability into our daily lives. This type of self-awareness fosters a greater sense of compassion and understanding for ourselves and for others.

Stress "Dumping"

Emotional release during meditation is also another form of stress release from the body. Having a lot of thoughts during meditation is a sign that your body and mind are releasing stress. When you slip into your internal silence and your body becomes still, it's natural for the mind to "dump" whatever it's been holding on to. With a consistent meditation practice, you’ll soon discover that your mind will be able to let go of emotionally charged thoughts and feelings with more grace and ease.

Over time, emotionally heavy things in life feel a lot easier and lighter. Conversations don’t feel as difficult, because your self-awareness opens up your ability to speak your mind authentically and consciously. It becomes easier to make decisions and remain calm in emotionally heightened situations. You'll notice that you experience less depression, less anxiety, and a greater sense of joy and vitality.

Your Built-In Guide

Using your breath as your guide during mediation is the best way to practice being the “silent witness”. Long, slow inhales and exhales will activate the “Restful Awareness” biological response, signaling to the mind and body that it’s time to relax and reset. When your thoughts become overwhelming, simply return your attention to your breath - pay attention to how it feels moving in and out of your body. By keeping your attention on your breath, your thoughts come and go in the background, like white clouds drifting over a blue sky. The clouds are your thoughts and the sky is your mind.

With a consistent mediation practice, witnessing your thoughts becomes easier. Then, when you come out of your mediation, you can use the same technique to observe your interactions with others and how you respond to life’s experiences. This type of daily mindfulness will help heal most mental health issues. 

And remember, meditation is a practice, and consistency is KEY!. The more you practice it, the more you’ll experience its benefits, even if it’s for a few days a week just starting out. Five minutes of meditation each day is better than zero!

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Rosana Sotile is the founder of Sacred Space Health, LLC and holds certifications as a Well-Being Coach, Primordial Sound Meditation Instructor, and an Ayurveda Health Instructor from the Institute for Integrative Nutrition and Chopra Education. She has a passion for helping people discover their inner sacred space and embrace the power of manifesting new realities. She also enjoys spending her free time in nature, especially at home in South Louisiana with her four children and one cat.

Rosana can be reached at info@rosanasotile.com, or direct message on LinkedIn