I don’t know anything about the cognitive science behind meditation, but I imagine the benefits you can reap from it rely heavily on body awareness relative to the the occupied and empty space around you
I never understood what it meant to meditate till I looked into ”mindfulness meditation” — realized I get into meditative states often and didnt realize it’s part of a practice- its impossible to “empty” the mind - but being aware of what is pulling your attention can be the first step to being present -
It can be guided. It can be during yoga. It can be fully embracing the present moment doing dishes. The only way to hear the quiet wise voices within is to give them space to be heard.
