I wrote an article on meditation two years ago, and since then many readers have asked for further guidance on how to practice. As I said in my original post, I generally recommend a method called vipassana in which one cultivates a form of attention widely known as “mindfulness.” There is nothing spooky or irrational about mindfulness, and the literature on its psychological benefits is now substantial. Mindfulness is simply a state of clear, nonjudgmental, and nondiscursive attention to the contents of consciousness, whether pleasant or unpleasant. Developing this quality of mind has been shown to reduce pain, anxiety, and depression; improve cognitive function; and even produce changes in gray matter density in regions of the brain related to learning and memory, emotional regulation, and self-awareness. I will cover the relevant philosophy and science in my next book Waking Up: A Guide to Spirituality Without Religion, but in the meantime, I have produced two guided meditations (9 minutes and 26 minutes) for those of you who would like to get started with the practice. Please feel free to share them.
September 26, 2013