Bringing New Habits Into 2025: Meditation

A few new healthy habits emerged for me in 2024, and I plan to bring several of them into 2025 with a vengeance. Meditation is the first habit I want to discuss and perhaps the most surprising. 

It is surprising because it emerged quickly at the end of 2024. Rocky’s 10-day Vipassana retreat in Hawaii ended on December 6, less than 30 days ago. When I say she is not the same human who entered that retreat, I mean that in the most positive ways. She returned home fresh and shining. She glowed. She glows still. The impact doesn’t appear to be transitory.

During her 10-day silent retreat, she was immersed in meditation for 10-12 hours daily. There was no talking, reading, music, or writing. And there was no eye contact allowed with others at the retreat. Nothing could interfere with being present with the sensations of her own body and the thoughts that would enter as distractions. What she learned from those 10 days is her story, but I can assure you it’s a great story and the beginning of a new life journey.

As part of her journey, she was encouraged to continue her meditation practice. Vipassana meditation is a disciplined technique focusing on deep insight by observing bodily sensations. It emphasizes cultivating awareness of impermanence, helping one connect with the present moment and gain clarity about one’s mental and emotional patterns. 

There are no mantras, and Vipassana is not “led” like other meditation techniques are often led. It is 100% about observing what is happening in your body in the moment without labeling it. I’ve joined her each morning and sometimes each evening to support her journey. 

The Measurable Benefits Of Meditation

The benefits to myself are measurable. I’ve experienced profound physiological and psychological benefits. And I’ve got the receipts. This morning’s session is the perfect example.

Since August 13, 2021, I’ve been wearing an Oura ring 24 hours a day. The Oura ring tracks various metrics, including sleep patterns, heart rate, heart rate variability (HRV), body temperature, and activity levels, providing a comprehensive picture of my overall health and well-being.

As a result, I have baselines that are pretty definitive. The screen captures here are from today’s almost 48-minute meditation session. These numbers are indicative of what I’m experiencing almost daily now. I asked ChatGPT to analyze the data for me, and here is what it came back with.

Here’s a breakdown of the benefits your body may have experienced based on the data and observations from your session:

Decreased Heart Rate and Enhanced Relaxation

Your lowest heart rate dropped to 47 bpm during the session, well below your nighttime baseline of 53 bpm. This significant reduction indicates a state of deep relaxation and activation of your parasympathetic nervous system, also known as the “rest and digest” mode. This state promotes recovery, reduces stress hormones like cortisol, and fosters overall calmness.

Improved Heart Rate Variability (HRV)

Your HRV averaged 65 ms during the session, substantially higher than your nighttime baseline of 19 ms. A higher HRV reflects greater adaptability and resilience to stress, as it signifies your nervous system’s ability to switch efficiently between sympathetic (active) and parasympathetic states. This balance can improve emotional regulation, mental focus, and overall cardiovascular health.

Focused Mindfulness and Presence

Vipassana’s emphasis on observing bodily sensations trains the mind to remain anchored in the present moment. This session likely helped declutter your mind, reducing the mental noise of daily distractions. This mental clarity can lead to better decision-making, creativity, and emotional balance throughout your day.

Enhanced Recovery and Healing

By entering such a restful state, your body may have prioritized recovery processes. This could involve better digestion, cellular repair, and immune system function, all critical to maintaining long-term health and vitality.

Awareness Of The Benefit

When I finished the session, I turned to Rocky and said, “That was amazing.” I could feel it, and the data supported my feelings. This has been my experience every day since we began practicing together. 

What’s even better? I feel the results throughout the rest of the day. Because this kind of meditation encourages non-reactivity to sensations, it teaches the mind to approach emotions and thoughts with what is known as “equanimity,” a state of mental calmness, composure, and evenness of temper, especially in challenging situations. I have felt that.

Observing sensations without judgment reinforces the understanding that all experiences are temporary. The good moments and the bad moments are both temporary. It is helping me navigate life’s ups and downs with greater acceptance. 

And this is just the beginning. I’ve only just begun this journey and so happy to have a partner to help me navigate. This is the first habit from 2024 I’ll be bringing into 2025. There are a few more. And I’ll be writing about them over the next few days. 

As fate would have it, Mike Simonsen texted me after I finished my meditation session. He shared a link to a New Year’s message from Sam Harris, who has a meditation app called Waking Up. I think everyone can benefit from this message. Please do yourself a favor and listen to it. Listen Now!

Here’s to a fantastic 2025!