Why Meditate? 

The Science and Practice of Inner Mastery

Meditation, at its core, is about training the mind—offering a space to observe thoughts, emotions, and sensations with clarity and balance. In both Korean Buddhism and neuroscience, we recognize that self-awareness is the foundation of growth. Meditation cultivates this awareness, fostering emotional regulation, resilience, and deep insight.

Neurological studies reveal that meditation physically changes the brain. Professor Mark Williams, a leading researcher in mindfulness and clinical psychology, highlights how mindfulness practices reshape the prefrontal cortex (responsible for decision-making and focus) and reduce activity in the amygdala, the brain’s fear and stress center. MRI studies at Massachusetts General Hospital confirm that long-term meditation leads to increased grey matter density in regions linked to memory, empathy, and emotional control.

As Zen practitioners describe it, meditation feels like setting down a heavy suitcase after a long journey—an immense but quiet relief. This ability to create mental space is why the practice is increasingly recommended in medical settings, helping patients with conditions like anxiety, depression, and chronic pain. Schools are also incorporating meditation, finding it improves student focus and behavior.

The Tibetan master His Holiness the Gyalwang Drukpa and scientists like Williams share a common realization: meditation is not about religion or belief but about training the mind for optimal functioning. "It is a great meeting of minds," Williams observed, emphasizing meditation’s potential for mental health and performance enhancement.

The Practical Path

Meditation is not about emptying the mind but about focusing it. The simplest technique is breath awareness—sitting quietly and counting breaths from one to ten, then repeating. Distractions will come, but returning to the breath strengthens mental discipline. Advanced practices, such as Zen kōans (deep questions like “What is this?”), challenge habitual thinking and deepen self-inquiry.

Master Dae Heng describes meditation as reconnecting with the "Ju In Gong"—the awareness behind our thoughts. "Believe that only the Ju In Gong can solve all the problems that happen to you," she advises. These echoes Western coaching principles: clients already have the answers within; they simply need the right space to uncover them.

Beyond Sitting

Meditation is not confined to a cushion—it extends into daily life. It is in truly seeing, feeling, and experiencing reality as it is—without the mental chatter of self and other. Meister Eckhart, the Christian mystic, described enlightenment as "when time drops from you." This mirrors the Zen state of presence—acting without overthinking, responding rather than reacting.

Sri Nisargadatta Maharaj famously said, “In my world, nothing goes wrong.” This is the promise of deep meditation: not the elimination of challenges but the transformation of our relationship to them. In coaching and leadership, this translates into a grounded, non-reactive presence—a mind that sees clearly and acts with wisdom.

Meditation is the journey inward, the quiet revolution that rewires the brain and reclaims the self. In the words of an ancient Chinese saying, “A journey of a thousand miles begins with a single step.” Perhaps that step is simply taking a deep, mindful breath.

Copyright Elizabeth Galton, 2025 

*This Column was provided by Elizabeth Galton, a Buddhist from Yeonhwasa Temple in England.