Meditation: Unveiling Myths, Uncovering Facts — and Introducing a Heart-Healing Practice

"Peace isn’t found in the absence of noise, but in the quiet presence within."

Have you ever felt like the external world is making you feel shrunk inside? You may find life stressors growing so rapidly that they push you inside, leaving you feeling drained, exhausted, and lacking motivation and satisfaction in life. If yes, then you need to practice meditation daily. Even if not, you still need it to prevent any state of burnout, which is a serious problem in the modern busy days. In any case, practicing meditation is far more beneficial than not doing it.

What does meditation mean? According to the Merriam-Webster dictionary, meditation means: “to engage in mental exercise (such as concentration on one's breathing or repetition of a mantra) for the purpose of reaching a heightened level of spiritual awareness”

Simply put, meditation works like iCloud for our brain. Our mind has a limited capacity to store information. Meditation is like connecting your mind to a vast, unlimited space to function better and more efficiently. Who doesn’t want that, right? Then why haven’t you tried it yet?

Any new experience can be difficult to start. Why? Because our brain is designed to preserve its energy in any way possible to ensure our survival. In our brain’s world, building a new habit means generating new neuropathways, which consumes energy and effort, and guess what, our brain is not fond of that! What should you do then? Start with small steps, which means practicing it for 5 minutes a day until it becomes a habit.

Myths:

Meditation is scary, I don’t know where my mind will go!

Many people think sitting in meditation might connect them to some unknown realm and they might not be able to come back again to their daily life! This is not true. Meditation is simply a different mode of being in time that fosters wellbeing and expanded focus and is not necessarily a spiritual or intense practice of traveling to different realms. Although, I have to say that if you are under the influence of any substances, you might experience different content of your unconscious memory resurfacing, and if you are not experienced enough, it’s not recommended to practice meditation in these states.

I need a mentor or a guru, I don’t know where to start!

While it is always good to acquire new skills and routines under the guidance of some experienced mentors, it is not necessary. You have all the resources to do it yourself! It’s just a matter of choice and dedicating time and space to it. All you need is a quiet, distraction-free space where you can sit with your eyes closed and anchor your attention to your breaths. Take long deep breaths for 5 minutes every morning and every night. As simple as that!

Meditation is Zen or Buddhism!

Not true! Meditation is label-free. It’s like oxygen; at hand to everyone, regardless of their beliefs, race, nationality, or gender. It’s up to you to consume this oxygen mindfully and regularly or block it with limiting beliefs.

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Facts:

Meditation is challenging

Meditation can be challenging, especially for beginners. It’s normal to experience discomfort, restlessness, or frustration. These challenges are part of the process and can lead to growth and deeper self-awareness. It’s always helpful to start with small steps and then expand them.

Meditation is beneficial to the brain

True! Numerous studies have shown that meditation can significantly reduce stress levels by lowering the production of stress hormones such as cortisol. Brain scans of those who practice meditation daily have shown significant differences compared to those who don’t.

Brain scans of meditators and non-meditators. Areas of the brain affected by aging (in red) are fewer and less widespread in people who meditate, bottom row, than in people who don’t meditate. ( Source: neurosciencenews)

Meditation practices, particularly mindfulness meditation, have been shown to enhance attention span and increase the ability to concentrate. Mindfulness meditation involves maintaining continuous openness to the present moment and can be achieved through regular daily practice.

It’s always beneficial to practice meditation under the supervision of a trained professional. I am a certified hypnotherapist and a clinical counsellor who uses various modalities to teach simple meditation techniques to my clients. If you are unsure where to start, contact me, and we can discuss the best ways to support you on this journey to a deeper connection with your inner world.

Heal the Heart Through Ho’oponopono: A Path to Deep Connection & Release

One of the meditative practices I personally love and have returned to many times is Ho’oponopono. It intends to connect you with your heart—especially the wounded parts of your heart which may be yearning for connection, or listening, or even hearing from a loved one you no longer are in touch with.

This simple practice draws you into the awareness of the subtle, often unseen interconnection we have with every person we meet. Even if we feel hurt by them, they remain part of the mosaic of our identity and life memoir. When we reconnect with those wounds, we can truly heal our hearts, forgive, and move on.

"Returning home to the heart through Ho'ponopono."

What is Ho’oponopono?

Ho’oponopono is an ancient Hawaiian spiritual practice of reconciliation, self-responsibility and healing. The word itself roughly translates to “to make right” or “to bring into balance.” Underlying the practice is the idea that internal disharmony often reflects in our relationships, environments and wellbeing—and by turning inward we can restore harmony outward. You don’t need to call up the person you’re hurt by or say “I forgive you” at a superficial level. The healing begins within: through meditation, we connect with the deeper part of ourselves, our heart-wounded parts, and gently invite them into healing and wholeness.

I’ve been practicing this through one of my favorite guided sessions — a powerful 9-minute Ho’oponopono meditation video on YouTube. Don’t miss it!

How it works

Here’s a simple version of how to engage the practice (you will tailor this to your own somatic/hypnotic style if you like):

1. Sit quietly, breathe deeply, allow your body and heart to soften.

2. Bring to mind the person, the memory, or the wound you carry (even if you can’t contact the other person).

3. From your heart, say (silently or out loud):

   • “I’m sorry.” — an acknowledgment of what has happened, and your part in it (perhaps your feelings, your reaction).

   • “Please forgive me.” — a humble request for forgiveness (of yourself, the other, the situation) so the energy can move.

   • “Thank you.” — gratitude for the lesson, the healing, the being open to love again.

   • “I love you.” — a release of love to the wounded part, to the person, to the connection itself.

4. Continue repeating these phrases, allowing whatever comes (tears, memories, peace) to be present. Let your body, your intuition, your breath guide you.

5. End with a few breaths, a gesture of closure (perhaps touching your heart centre), and allow your awareness to rest in a state of presence and love.

Through this short yet potent practice, you’ll feel how the heart opens, how the subtle ties between you and others transform, how your internal world aligns more harmoniously with the external. It’s not about erasing the story—it’s about loving the story, integrating it, and letting it serve your growth rather than holding you captive.

Final words

When we connect inside so deeply, saying “I’m sorry” to our wounded heart, “Please forgive me” to the parts of ourselves that reacted, “Thank you” to the lessons, and “I love you” to the whole being, we reclaim our power to heal. We mirror that healing into every relationship and dimension of life. May Ho’oponopono become for you a sacred bridge—between what was and what can now be; between the wounded heart and the empowered heart; between the story that shaped you and the freedom you are choosing today.

I'm Nikta Niazi. Ready to explore the benefits of meditation and receive personalized guidance? Book a totally free discovery call with me today. Click the link below to get started on your journey to inner peace and well-being.

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