Working hard has a toll, and you won’t pay it only at the end

Post-Covid economy taught us that having chronic mental health troubles is no longer taboo, and I’m deeply convinced this could be among one of the top achievements of our society this decade. As a consequence, speaking of opportunities, the mental health market is also on an exponential rise, which is fantastic.

How meditation saved my life, for real

For as long as I can remember, calming my nerves was a Herculean task. Was it because I was an “energetic” child or because I always found myself competing? The diagnosis was elusive, leaving me to wonder if I was a missed ADHD case.

Milanese life, with its fast pace and constant pressure, seems to take pride in stress. But pride quickly fades when you find yourself seeking refuge in a meeting room to stave off a panic attack. Yes for real, and most people have it much more often than you would imagine! That’s when I discovered the simple yet profound power of breathing.

Breathing 101: You're Probably Doing It Wrong

Why would you need to be taught how to breathe? It's something we've been doing since the moment we arrived in this world. Yet, mindful breathing is not as instinctual as one might think.

Mindful breathing can recharge your brain and body, offering an 'oxygen reset' that boosts energy and focus. It's like finding the body's hidden refresh button, tucked away in the act we take for granted. My go-to breathing meditation is this one, and I suggested it already to many who asked me in the past. But don’t limit yourself to one, try a few and see which style, voice, pace and background music is best for you.

Why Deep Breathing? An Intro to Its Science

Deep breathing exercises are a simple yet powerful tool for improving health by influencing the autonomic nervous system. This system controls involuntary functions like heart rate and digestion and is divided into the sympathetic nervous system, which triggers the fight-or-flight response, and the parasympathetic nervous system, which promotes rest and relaxation. Exercising deep breathing mindfully, aka consciously, helps us reduce stress and anxiety by calming the sympathetic nervous system and enhancing the body’s relaxation response.

Practicing deep breathing involves taking slow, deep breaths from the stomach, which can counter the rapid, shallow breaths often associated with stress. By focusing on longer inhalations and exhalations, and consciously breathing from the stomach, we immediately experience a tangible reduction in stress levels. Doing this regularly, is the real secret though! It not only helps our acute peak stress management but also enhances overall emotional resilience, contributing to better mental and physical health over time.

From Beginner to Zen Master Wannabe

YouTube was my gateway to meditation, brimming with free guided sessions. Yet, as my practice deepened, I craved more. "Who are the masters of this practice?"

I pondered, leading me to search "Buddhism in Milan." Little did I expect to uncover a wealth of ancient practices and a vibrant community of lay practitioners united in the quest for understanding the nature of Mind, or as one might call it, happiness.

Self-Care Isn't Selfish: The Transformative Power of Quiet

Embracing ancient meditation techniques carved a path to balance and clarity that seems unparalleled by any other practice. It's a journey backed by thousands of years of wisdom, a trusted route to becoming the best version of oneself.

The real takeaway from all this though, is that there are no shortcuts. The real benefits will start manifesting after a while. We are talking about changes in your genetic expression, long-lasting effects on your deeper nature and balance (we’ll discuss more about epigenetics in coming articles, no worries!). What the experts call “homeostasis”, our body’s perfect balancing system. Many studies have now confirmed this and you no longer need to be a hippie to embark on this journey!

Navigating the Noise: Keeping Meditation Real

Meditation isn’t about achieving perfect silence but about learning to navigate life's chaos with a calm mind. It's about finding peace amidst the noise, both externally and internally. The simple fact that a deeply convinced atheist like me (and yes Buddhism is a philosophy, not a religion!) found peace and consistency in this practice can reassure anyone that it's okay to have 'noisy' meditation sessions. Or, as I often get reminded by more experienced meditators, the fact of acknowledging the mind's drifting away, is itself meditation.

90 seconds, it’s all it takes

Science now tells us that when a person reacts to something in their environment, whether positive or negative, the emotional reaction we feel is no more than a 90-second chemical process happening. Any remaining emotional response is just us choosing to stay in that emotional loop. Acknowledge this and you’ll be halfway into becoming a meditator.

Meditation isn’t reserved for the enlightened few; it’s a tool available to everyone, including you. If you practice it for a while, there will come a time when you'll wonder why you didn't start earlier. It’s one of the best gifts you can make for yourself.

What about you? Are you already experienced in this practice or looking to start from scratch? Drop a comment below and I’ll be happy to share more resources if helpful 😉