Share Pin Email
feature image
Live Free

How Meditation Can Help Us Evolve

A longtime meditator and renowned yoga teacher opens up about the evolution of her practice.

Author Image
Contributing Writer

When I first began my meditation practice in 1998, each time I’d sit I’d experience tiny little twitches. My hands, mostly, and my arms, would suddenly and involuntarily pop up out of the stillness of my seat. There were times I thought something might be wrong until I heard Thom Knoles, a master teacher of Vedic meditation, talk about the actual real-time function of the practice.

Stress is a chemical cascade in the body caused by mental or physical demands. Our response to a stressor is often determined by bundles of thoughts that have been repeated over time. These thoughts point to inner suffering related to doubt, fear, and anger. Each thought creates a particular chemistry in our system, and when our mind gets accustomed to thoughts such as those, we begin to develop “stress chemistry,” which feels like nervousness, anxiety, haste, doubt, and fear. As our bodies acclimate to this chemistry, we’re more likely to become nervous and anxious more readily and frequently.

The good news is that each time we sit, we let the body land in a space of healing, wherein our cells are freed up to release long-stored, maladaptive habits. This is the essential function of meditation. After several months of self-observation, I learned that my tiny twitches were actually indicative of the moments in my life when I felt the need to hurt myself—literally to hit myself in a sad attempt to garner more attention and love. The sad, desperate habit is being released from my cells as I practice; now I’m able to sense the sweet luxury of stillness. From time to time a little mild twitch appears, and I now know that it’s a necessary part of releasing that, which needs to go.

In the same way that we build up habitual anxiety and stress, we accrue time in the space of calm when we sit, and that calm becomes increasingly familiar and likely. I’ve spent too much time frustrated and short-tempered—whether internally or overtly—and I’ve wasted valuable energy on these negating behaviors. I’ve always wanted to know how long this process of transformation takes, so when I sat with Thom Knoles recently, I asked him with some impatience, for a timeline.

“Thom, when am I going to finally really be done done done with getting angry at myself and my son? I sit, I am mostly calm, but still these bursts come. I’m ashamed, I’m apologetic, and I’m ready to pave a new path inside my mind. How long will this take?”

Related: The Most Important Question to Ask About Meditation

He chuckled and sparkled as he always does when he responds to questions such as these. There I am, feeling silly, knowing that I’m rushing myself through my own evolutionary process. But his subsequent response changed how I see all of it, and helped me take a good deal of pressure off myself.

He told me that my stress reactions are not the issue.

“Elena, the question you’ll want to ask yourself is, ‘How long do I want to stay in this reactivity?’ If you find that you’re reacting beyond the relevance of the circumstance, that’s an issue.”

And so, if I find myself continuing to belabor these reactions for the better part of an hour or a day, then I’m really doing damage. He went on to talk about how even though everyone perceives him as very relaxed and easeful, he too has all kinds of little bursts inside. The question he asks himself is the same as the one we must ask ourselves: “How long do I want to hold onto this?”

This inquiry reveals that my evolution depends on how fast I can turn things around in my mind and get back to a relevant response. It’s not about how bad I am for going back to that negating habit in the first place. Feeling bad never helps.

The author, Elena Brower, leads a meditation session at The Path in New York City.

Here’s the gold of this teaching: The act of meditation is to offer the mind something that’s more charming than the usual train of thought, and give it a new direction. Steer the mind away from irrelevant thoughts and habits in order to turn it towards a more relevant, adaptable way of being.

This week, the few times I noticed myself going into that tight, impatient, irrelevant space, I called upon my memory of an earlier meditation to connect with that far-more-charming space inside. I was able to turn several moments of stress into calm responses. To evolve is to expand in the direction of elegance, and meditation gives us time each day in that space, so that calm fluidity becomes the new habit.

The Art of Attention Audio Meditation Course has been lauded as a way in to begin or boost your own practice of meditation. It’s self-directed, more than five hours of meditations over four modules. The modules include gorgeous imagery, archives to help you keep track, contemplations to keep you creative, and points of focus to keep you both steady and spacious. May this course help you cultivate TRUST, a quality of ADVENTURE, an appreciation of your innate ABUNDANCE, and a sense of HARMONY in all you do. Visit to learn more.

“The course is a game changer on so many levels. Your words, the music, and the sittings gave me the space to reconnect to a deep, unshakable trust and belief in myself… I’ve experienced a palpable shift that continues to guide everything I do.” 

– Erin, London

Photos by Pete Longworth



Comments (0)

An Expert Guide to Crow Pose

Download Sonima’s comprehensive guide to this exciting “reach” posture and enjoy the benefits of expert instruction at home!

Get the Guide

Load More

Find us on Instagram

  • Looking for a quick at-home workout? Try "The Tens" from Stacey Pierce-Talsma, DO, RYT: Start with 10 burpees, 10 pushups, 10 sit-ups, 10 lunges, and 10 squats. Then you do nine of everything, then eight, then seven, all the way down to one. "I like to time myself and see if I can get it done in record time. I enjoy this workout because it usually takes about 10 to 15 minutes, yet I’ve totally gotten a good workout in and strengthened most major muscle groups of my body," she says.

#homeworkouts #WorkoutFromHome #fitness #exerciseroutine
  • During times of uncertainty, it can be a struggle to find time for self-care. But a few minutes of quiet can do so much for your well-being. In our guided meditation, Deepak Chopra, M.D., invites you to take a few moments of mindful attention so you can center yourself and make space in your mind to avoid feeling overwhelmed. Click the link in our bio. 
#meditation #selfcare #mindfulness
  • Many yogis chose to decorate their bodies with intellectual and emotional reminders of the practice. The symbology of the yogic tradition from chakras to Sanskrit letters has been paired with universal symbols of love, life, breath, and oneness to create a yoga-tattoo canon of sorts. The symbology has been overturned and reinterpreted over time, so that the scope of a “yoga tattoo” has actually become quite wide. Here we present a collection of body art, which honors the diversity of the many yoga lineages and the masterful and artful creativity of the modern yogi:

Check out the link and then tell us: Do you have any yoga tattoos?

#yoga #tattoos #bodyart #yogaart #bodyink
  • Start your day with this empowering mantra. "It sets the tone for the morning and can help me come back to my truest self and feel like I can take on anything," says @sophie.jaffe. 
What's your favorite mantra to kickstart the week? Tell us below!

#mantra #mondaymantra #quotes
  • Have you ever noticed that spas tend to smell of flowers such as lavender and ylang ylang? Studies show that these scents increase calmness, which is right for that setting. If you were to look for an essential oil that had the opposite effect—one that made you more energized and alert—choose peppermint. This distinct odor has the opposite effect of soothing essential oils, although it’s still a pleasant scent. Peppermint can even enhance your memory. #energyboost #boostenergy #essentialoils #memorybooster #naturalhealth #naturalremedies
  • If you find it hard to concentrate, try this practice from @alive.awake.empowered at least once a day: Count breathing cycles. Inhale, exhale, one. Inhale, exhale, two. Inhale, exhale, three. And so on.

You may be able to get only as far as two or three at first. But with practice, you will improve, and so will your ability to concentrate. Do what you can, and when a thought interrupts, go back to one.

#meditation #concentration #focus #mondays
Receive fresh content delivered to your inbox every week!