Rest Pt III: Meditation

Meditation: A Practice of Focus, Awareness, and Restoration

Meditation is the practice of training the mind. Our minds are often filled with a constant stream of thoughts—self-dialogue shaped by external inputs, distractions, and demands. Meditation offers a way to slow that stream, creating focus, awareness, and sometimes a deep sense of connection—to ourselves, to others, and even to something greater.

Contemplative prayer is similar in many ways. Both involve quieting the mind, but prayer often includes conversation with a divine being, while meditation focuses more on observing or gently guiding consciousness itself.

Types of Meditation Practices

There are many forms of meditation. What they all share is simplicity and non-judgment: when your focus drifts, you simply notice it and return, without criticism.

• Mindfulness practices: These include body scans, where you gently shift your attention through different areas of the body, observing sensations without judgment.

• Sitting meditation: Sitting quietly for a set time, often focusing on the breath.

• Object meditation: Concentrating on something tangible, such as a candle flame or a distant point.

• Mantra meditation: Repeating a phrase or word—secular or religious. Examples include the rosary or the Lord’s Prayer.

• Walking meditation: Bringing awareness to your steps or to objects around you—trees, flowers, or nature itself.

Flow states—becoming fully absorbed in a task such as art, exercise, gardening, or playing with children—can also feel meditative, even if not formally described as meditation.

Why Meditate?

Modern life rarely encourages rest. We are overstimulated and under-restored. Meditation helps reverse this trend by teaching the body and mind to calm down. Research shows regular practice can:

• Improve sleep quality

• Support blood sugar regulation

• Lower the risk of high blood pressure

• Reduce stress and anxiety

• Increase attention and emotional balance

Simply put: meditation is restorative. It gives back more than it takes.

Meditation and Prayer: Similar, But Distinct

Prayer and meditation often overlap, but they aren’t identical. Prayer is usually directed toward God or another divine being, while meditation is often more about quiet observation of the self. Both, however, can deepen awareness, humility, gratitude, and connection.

Working In vs. Working Out

Paul Chek describes meditation and similar practices as “working in”—activities that restore energy—versus “working out”, which depletes energy.

• Working in: Meditation, yoga, tai chi, gentle walking. These practices are intentional but restorative.

• Working out: Strength training, running, or high-intensity exercise, which consume energy and require recovery.

Meditation, though restful, still requires intention and discipline. It’s a form of practice—a kind of work that gives more than it takes.

Guided vs. Unguided Meditation

Beginners may find guided practices helpful, since a teacher or recording can provide structure. As awareness grows, unguided practice may feel natural. There’s no “right” method—just experiment and adapt as your needs change.

What’s Worked Best for Me

During medical school, my most meaningful meditation practice was in our campus Zen garden. After workouts, I would sit alone, focus on a plant, and breathe deeply—no counting, no app, just belly in, belly out.

That simple practice of stillness gave me clarity and restoration at a time when my life was hectic. It remains the version of meditation that resonates most with me: sitting, breathing, and being present.

Summary and Takeaways

Meditation reminds us that we can only be in one place at a time. By focusing attention on something simple—our breath, a plant, a candle—we simplify life’s noise.

• It restores body and mind in a world of constant input.

• It teaches us to be present, aware, and appreciative.

• It has measurable health benefits, from better sleep to lower stress.

If you’re new to meditation, start small: sit quietly and focus on two or three breaths. Over time, experiment with different practices and find what feels right.

Even the smallest moments of calm can bring awe, wonder, and—if you’re open to it—a glimpse of the divine.