It all started with a question…

I keep reading so much about the benefits of meditation but when I tried it, I thought I was doing it all wrong. So I did what any inquisitive mind would do - I went to goog…ChatGPT.

I asked the question - what is the difference between meditation and pondering?

Here were some answers:

Meditation is the practice of intentionally focusing your attention and eliminating the stream of thoughts that may crowd the mind, often with the goal of achieving mental clarity, emotional calm, and physical relaxation.

1. Meditation

• Goal: Awareness, presence, or inner stillness.

• Mental Activity: Minimal. The aim is often to observe thoughts without engaging them or to focus on a single point (like the breath or a mantra).

• State: Non-judgmental, open, often quiet or empty.

• Example: Sitting quietly and noticing your breath while letting thoughts come and go without holding onto them.

2. Pondering

• Goal: Deep reflection or insight about a specific idea, concept, or question.

• Mental Activity: Focused and deliberate thinking.

• State: Curious, reflective, often seeking understanding or meaning.

• Example: Reflecting on the meaning of a Bible verse or a life decision.

But I still wasn’t crystal clear. I kept asking and got this - meditation is unique in its invitation to let go of the usual thinking process and simply be.

I know there is science to back up that idea. But I kept wondering if the idea of meditation has changed over time. So I asked - What was the definition of meditation in the year 1800 or an old dictionary?

Answer: In the year 1800, the definition of meditation in English was rooted in religious, philosophical, and reflective contexts—distinct from the mindfulness or secular wellness meanings common today.

Here’s how Noah Webster’s 1828 Dictionary (one of the earliest American dictionaries) defines it:

Meditation (n.)

I asked if the historical definition of meditation is closer to the current word we use for pondering or reflection. It clearly seemed to be different in that it was quoting some bible verses as its evidence of use cases.

Answer - The historical definition of meditation in the 1800s closely aligns with what we now call pondering or deep reflection.

In that era:

• To meditate meant to dwell deeply on an idea—especially spiritual, moral, or philosophical truths.

• It involved active thought—turning something over in the mind, seeking understanding or insight.

• It was commonly used in religious or scriptural contexts (e.g., meditating on God’s word or one’s actions).

Today, the word meditate often implies mental stillness, breath awareness, or non-attachment to thoughts—a shift influenced by Eastern practices (like Buddhism and Hinduism) becoming more mainstream in the West during the 20th century.

Why do I share all of this? Because I think for some - the idea of focusing on nothing or just breath and no thought is lacking in helping someone experience all the benefits of meditation. I can tell you that for me - having a thought to focus on - to look at from every angle and really consider it from all sides, from all outcomes etc. - is not something that comes easy but is very worth it. If you believe in God or a higher power, I think this idea is different than the ideas of prayer or study.

But there are some serious benefits of this idea for slowing down, stepping away from the noise and meditating - whether free from thought or in this idea - using reflective meditation to ponder something and really contemplate and meditate on it.

Reflective meditation allows us to pause and process - not just to reduce stress, but to realign with our values, make better decisions, and build emotional resilience.

Here are some benefits of reflective meditation:

Why It Matters for Your Health

Modern research supports what ancient wisdom has long suggested: intentional reflection is good for the body and brain.

• Supports cognitive clarity – Regular contemplative practices improve focus, memory, and mental flexibility[1].

• Reduces chronic stress – Reflective meditation activates the parasympathetic nervous system, lowering cortisol levels[2].

• Improves emotional intelligence – Thinking through life’s deeper questions enhances self-awareness and empathy[3].

• Strengthens spiritual well-being – People who practice reflective meditation report greater life meaning and inner peace[4].

• Enhances heart health – Integrative studies show that reflective practices reduce inflammation and improve cardiovascular markers[5].

Takeaways: Integrating Reflective Meditation into Daily Life

Like me, you may have a few objections to one more thing in your schedule - i.e.

“I don’t have time.”

You don’t need an hour. Start with 5–10 minutes in the morning or evening. Pair it with something you already do.

“I’m not good at meditation.”

This version isn’t about emptying your mind. Choose a passage, a sentence, a question, or idea. Sit with it. Let your thoughts engage it with curiosity and honesty.

“It feels too spiritual or abstract.”

That’s the point. Reflective meditation reconnects you with your core values—whether spiritual, relational, or ethical. You can approach it through Scripture, poetry, journaling, or simply sitting with a meaningful memory.

How to Start Today

• Choose a time – Morning or evening, when you’re least likely to be interrupted.

• Create a cue – Get out in nature, play soft instrumental music, or simply set a timer.

• Pick a theme – A sacred text, a quote, journal prompt, or question like: “What matters most to me right now?” - I like to ask ‘what would make this day feel fulfilled at the end of it?’

• Reflect deeply – Think about it. Let your thoughts explore, unfold, and settle. No judgment, just pondering.

Reflective meditation doesn’t ask you to escape your life. It invites you to re-enter it more fully. With calm. With clarity. With strength.

I’d love to hear your thoughts on this topic. 👋

I write this newsletter each week because I feel my best when my body, mind and soul are all healthy. I want the same for you. If you feel like you’ve seen something valuable here, please do me a favor and forward this newsletter to a friend or let me know what you think by replying or texting me - (310) 879-8441

I think the world is in desperate need of healthy, happy men who love the strong women in their lives with a self-sacrificing type of love.

I have found the following four books to be the 4 books every man should read and every woman should want their man to read.

• Good Energy - What makes for a Healthy Body and Mind?

• The Masculine in Relationship - How to Win the Trust, Lust and Devotion of a Strong Woman

• The Man’s Guide to Women - The Science of Happy Relationships

• The Desire of Ages - Leadership in a World of Cowards

Here are a few other links to things that have changed my life:

Whoop - Track your HRV and REM Sleep

Function Health - Optimize Your Health via 100+ BioMarkers

Here are a few topics I think you’ll love if you haven’t checked them out before:

How to Breathe for Better Health

How to Supercharge Your Sleep

The Power of the Sauna

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

Footnotes

[1] Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213–225.

[2] Pascoe, M. C., Thompson, D. R., Jenkins, Z. M., & Ski, C. F. (2017). Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. Journal of Psychiatric Research, 95, 156–178.

[3] Weng, H. Y., et al. (2013). Compassion training alters altruism and neural responses to suffering. Psychological Science, 24(7), 1171–1180.

[4] Pearce, M. J., et al. (2015). Religion, spirituality, and health: The role of reflective practices. Journal of Health Psychology, 20(11), 1431–1442.

[5] Black, D. S., & Slavich, G. M. (2016). Mindfulness meditation and the immune system: A review of randomized controlled trials. Annals of the New York Academy of Sciences, 1373(1), 13–24.