Meditation Myths Busted: A Guide to Everyday Mindfulness with Ann Swanson

Graced Health Podcast

Host: Amy Connell

Guest: Ann Swanson

Amy: Ann, welcome to the show.

Ann Swanson: I'm glad to be here with you.

Amy: It's so nice to finally meet you. We have been trying to connect for a year.

Ann Swanson: Yes — a baby later and natural disasters later. Here we are.

Amy: So you have had a baby. Is this your first?

Ann Swanson: Yes, first baby.

Amy: Congratulations! New mom — I love that. And then I think we were supposed to meet in July, which is when Hurricane Beryl hit my house. Nothing terrible happened to the house itself, but the property definitely took a hit. We had a lot going on. All of that to say, a year later, I am really glad you're here. I have been looking forward to this conversation about meditation for a long time.

You've written this book called Meditation for the Real World, and if you're watching on YouTube, I'm holding it up. If you're listening, I love this cover. I think it is such a great representation of what the book offers — it shows someone on public transportation, maybe a subway or a bus, with all these people hunched over looking at their phones, and there's one lone person just sitting. She has her backpack on, headphones on, and her eyes closed. She just has a look of peace on her face in the midst of all the chaos.

What I love about this book is that you've incorporated all of the real-life stuff into it. But before we get into that, I'd love it if you could back up and tell us some of the benefits of meditation. I know there are so many, but maybe include some that people aren't as familiar with or that might be surprising.

Ann Swanson: Yes. A lot of people come to meditation to improve their focus. It's like bootcamp for your brain — it's a skill, not something you're born with. You learn it, keep refining it, and get better at it. Then it opens up new doors and affects every aspect of your life. When you're able to focus better, you can build on your relationships, improve your work, and pursue your dreams with more clarity.

We also see many physiological benefits: helping to manage blood pressure, improving heart and cardiovascular health, building new neural pathways, breaking bad habits, and reinforcing good ones. There are benefits to pretty much every system in the body — improving immunity, reducing sick days when you're able to manage stress. And obviously, stress management pervades every aspect of our lives.

Amy: It's quite remarkable how many physiological benefits there are, considering it's "just breathing" — and I know it's not just breathing, but it seems like it should be more complicated than that, because it's so accessible. I like how you said it's a skill you learn, and you likened it to reading.

One thing I hear from a lot of people — and I'll let you speak to this — is, "I can't meditate because I have monkey brain" or "my mind just goes a million miles a minute, and I'm not good at this." Can you talk to us about what to do when that happens? Not even if, but when.

Ann Swanson: It's definitely going to happen — and it's actually a win when you notice it. It's a simple practice, but it's not easy, because research shows that our minds wander 47% of our waking hours. That's a lot. Whether you're doing the dishes, in a conversation, or watching your child, you're often thinking about something else entirely.

The amazing thing about this research, published in the prestigious journal Science, is that mind-wandering was correlated with unhappiness. It seems to actually cause unhappiness when you're not present. We all know the feeling of flow state — when you're fully engulfed in something, you feel motivated, happy, and connected. Being present is happiness, but it is a skill you have to learn.

A lot of people think meditation is just about focusing on a focal point — your breath, body sensations, a word or prayer you're repeating. That's the first step, but it's not the whole thing. The second step — inevitably, no matter how experienced you are — is that your mind will wander. The third step is what makes it different from ordinary daydreaming: you notice that your mind has wandered, you catch it, and you ask yourself, "Is this important right now?"

Say you're repeating the word love to cultivate a sense of love, and your mind starts thinking about what to make for dinner. Is that important in this five or ten-minute meditation? No — you can circle back to that. But if you start to smell smoke and think the house might be on fire? That's important. Abandon the meditation and come back later.

So you determine whether it's important, and if it's not, you redirect back to your focal point. It's a cycle — it keeps happening over and over again. But the more you practice, the better you get, and the longer you're able to stay focused and present.

Amy: I appreciate how you named that fourth step of redirecting, because what's very easy to do — and what I have done — is notice the mind going and then immediately think, I am terrible at this. I shouldn't even bother. I'm not doing this anymore.

Ann Swanson: Yes!

Amy: Can you speak to that?

Ann Swanson: That's natural. It happens to everybody. It just means you're human.

Amy: Right. I appreciate how you normalize it and then say, "Here's the next step — just repeat the process." Knowing it's going to happen brings down the expectation that it has to be perfect or that you're supposed to clear your mind completely. I do some mindful breathing every morning; I set a timer for five minutes. I also have a therapist who encourages taking three conscious breaths once an hour, and I love that idea — I just don't actually do it. So I probably should.

There are a lot of different ways to approach this. Before we get to those, I was wondering if we could back up a little. As someone who educates others about meditation, you've probably encountered some common misunderstandings. Could you address a few of those? Things where people think, "This is what meditation is," and you could say, "Actually, no — that's just a misunderstanding."

Ann Swanson: Sure. Well, we already covered the first one: that you have to clear your mind completely, or else you're not really meditating. It's a process, not a performance.

The other thing people think is that they have to carve out 10, 20, or 30 minutes a day. But throughout Meditation for the Real World, I have one-minute meditations — or even less. You don't have to spend a long time to get the benefits. I would actually argue that strategically placed one-minute meditations can be more impactful in many ways than one longer session.

Say you arrive a couple of minutes early to a stressful Zoom meeting. Instead of scrolling your phone, you sit tall, take a few deep breaths, notice your surroundings, and settle your energy. When the meeting starts, you'll be clearer and more engaged. Or your child is throwing a temper tantrum — taking one breath, tapping into your intuition, and then responding rather than reacting can make a real difference.

My third misconception is that you have to sit on the floor with incense and chanting in the background. Really, anyone can meditate — of any background, in any setting. You can sit in a chair, you can be at your desk. I can guide you through a one-minute meditation right now if you'd like.

Amy: Okay, I'm going to take you up on that — let's save it for the end of our time together. Don't let me forget.

I want to ask what might sound like a silly question, but for those of us who want to do things right: when you say "take a deep breath," is there a right way to do that? Because I know that if I'm stressed and I go [tense breath] — if you can't see me, my face is tight, my neck is stiff, and I'm breathing from my chest — that's probably not what you mean.

Ann Swanson: Exactly. I have a whole section in the book on how to breathe. My copy is in Korean, so it looks a little different, but the guidance is the same.

The first thing is to breathe through your nose — in and out — unless instructed otherwise. Nose breathing filters the air, warms it to the right temperature, and encourages the release of a chemical called nitric oxide, which helps lower blood pressure, dilates blood vessels, and can even kill certain pathogens. So there are real physiological benefits to nose breathing.

The second thing is to breathe low and slow. What you just described — that stressed breath — is a high breath, up in the chest and collarbone. That's not it. We want the breath to go low, into the lower part of the ribs, so that even the abdomen is moving. And then slow — not so slow that it's uncomfortable, but slow enough to be useful, without forcing it.

Let's try a couple of breaths together. Sit so that you can breathe — not slouched over. Sit as tall as you comfortably can. Even if you're driving, you can sit a little taller.

Take a few deep, slow, low breaths through the nose. You might even hear a subtle whisper sound, like the ocean, if you tune in. Allow and feel your abdomen move with your breath — expanding on the inhale and releasing down and inward on the exhale.

That is the low-and-slow breath. Make it easeful, not forced.

Amy: Thank you. Who knew we'd get to fully relax in the middle of an interview?

One of the things I've been learning recently is how important the breath really is. I find it interesting as someone who grew up always worried about her body and making sure her stomach wasn't sticking out — I spent years holding in my stomach or keeping my core engaged. That might be fine when you're doing squats and deadlifts, but not so great just going about your day. Could you speak to the benefits of releasing the abdomen when it doesn't need to be engaged?

Ann Swanson: Absolutely. We're told to "suck it in" from a very young age, especially as women. When I watch my baby breathe — and I just had a baby five months ago — or even when you watch a cat or dog breathe, you see their abdomen expand on the inhale and release on the exhale. They allow that natural movement.

This is diaphragmatic breathing. The diaphragm sits right at the lower part of the rib cage, dome-shaped. On the inhale, it domes downward to make room for the breath. On the exhale, it returns upward. When we're constantly sucking in, we don't recruit the diaphragm properly.

The diaphragm helps massage the internal organs, improves digestion, and encourages a deeper, fuller breath — you get more oxygen, and it goes into the lower parts of the lungs. It also supports the shift into the parasympathetic nervous system, the rest-and-digest state. So allowing that abdominal movement really matters. Take inspiration from babies and puppies, who nobody told to suck it in.

Amy: I love that visual. I can picture my newborns — it was almost the entire lower torso expanding and contracting, not the rib cage or the upper half.

Ann Swanson: Yes! Now everybody's going to watch their dogs, cats, and babies today and be inspired.

Amy: Exactly. Okay — so if someone is now convinced they want to start meditating, where do they begin? I'm pretty sure your answer is not going to be "get on the floor, light a candle, sit cross-legged for thirty minutes."

Ann Swanson: Definitely not. Under ten minutes is where I'd start. It's a skill you're learning, so the beginning will be a little harder — and that's okay. At meditationfortherealworld.com, I have a free five-day meditation challenge for your listeners, less than ten minutes a day. That's a great place to start. And the book is filled with one-minute meditations for specific situations.

The other thing I'd suggest is to think about what you're already doing in your life and attach the meditation to that. If you meditate right before picking your kids up from school, you'll be more present with them. Before a big interview, you'll be more articulate. Before bed, you may sleep a little better. And a lot of people meditate before or after prayer so they feel more connected.

We often think of prayer as speaking to God, but meditation can be the listening. Take that time to also listen.

Amy: That's really aligned with habit stacking — have you read Atomic Habits by James Clear?

Ann Swanson: I quote him in the book about exactly that.

Amy: I love this book. It is so visually appealing. What I noticed while reading through it is that it's very different from what I expected — there are colors, diagrams, and what I'd call easily digestible sections. You can skim, find a headline or chapter that applies to you, and go from there. It makes for a peaceful, enjoyable way to consume your vast and well-researched knowledge.

One thing I noticed was the rainbow example. Could you share that? Even though most of my community have grown children and grandchildren, I know many have younger grandkids — and honestly, when I read it in the book, I thought, I could do this. I don't even need a four-year-old present.

Ann Swanson: The book is very visual, and this technique is a classic. My publisher is DK — they do a lot of beautifully illustrated educational books like the LEGO and I Spy series, so everything is very visually engaging, even for adults.

With this technique, you have a child draw a rainbow. It's also tactile — you take your finger and trace along one arch of the rainbow, inhaling as you go, then trace back along the other side while exhaling. You just go back and forth, breathing slowly and following the colors from red to purple.

Another version of this is on your hand. Hold your palm facing you and use a finger to trace down around the thumb on the inhale, then back down on the exhale — working your way across each finger. Finding something to engage all the senses is especially helpful for children, but it works for adults too.

Amy: I thought that was just fantastic.

One of the biggest complaints I hear from women in my community — my age group — is difficulty with sleep. I've heard various things about breathing and meditating for sleep. A common one is: a woman goes to bed and falls asleep just fine, but then wakes up at three or four in the morning and the lights turn on in her head. It's not even that she's particularly stressed — her mind just starts going and she can't stop it. Do you have any techniques to help with that?

Ann Swanson: Yes! I just experienced this during pregnancy and postpartum. It's a hormonal thing — whether you're in menopause or at a particular point in your cycle, it's very much related to that for women. That time of night is sometimes called "the witching hour."

What I'd like to share — and this would actually be perfect for the one-minute meditation we'll close with — is a technique I think of as "down."

We already talked about bringing the breath down. We're going to bring several other things down as well.

First, settle down — adjust your pillows, get comfortable, maybe lie on your back. Do whatever wiggles you need. Then squeeze down — you'll tense your muscles from head to toe, working down the body: face, shoulders, arms, belly, legs. I'll guide you through it in a moment. It's a progressive muscle relaxation technique.

You can also scan down — instead of squeezing, you visually imagine a light slowly moving down the length of your body, releasing tension as it goes. Then slow down your breath.

You don't have to remember the exact order — it's in the book under the sleep section. Just do what you remember. Maybe the squeezing works best for you. Maybe the scan. Maybe just the slow breath. In the middle of the night, you don't want to be reaching for your phone.

And then my secret weapon: count down. Instead of counting sheep, count your breath — starting at 100 and working backward. I have never made it to one. If you lose count, you start over. Your mind might wander into dream territory and you fall asleep before you ever finish.

Amy: Okay! I love that. Why don't you go ahead and guide us through that one-minute closing meditation.

Ann Swanson: Let's do it. You're probably seated right now. If you're driving, just keep your eyes open and do what's safe for you.

Settle down. Get comfortable. If you're seated, release the shoulders down, let the hips settle, and maybe rest your palms facing down on your legs — grounding your energy.

Bring the breath down. If it's safe, feel your eyelids grow heavy and close. Allow the abdomen to move with the breath. Slow the breath down. Low and slow.

Now we'll work down through the body. Start with your face — pucker your lips, squint your eyes, make a silly face. Squeeze... and then sigh it out. Ahhh. Release. Feel your jaw drop down.

Bring the shoulders up toward your ears. Squeeze... squeeze... and drop them down. Sigh it out. Ha. Let them go.

Make your hands into fists. Squeeze your arms, bend the elbows, squeeze... and then release. Drop the arms down.

Draw your belly button in. Deep squeeze... and now allow the belly to move with the breath again. Bring the breath back down.

Bring awareness to the thighs, the calves, the feet. Squeeze everything... and release. Feel your legs soften and settle.

Now let's count backward from 10. Each inhale and exhale is one count. Ten... nine... eight... Feel the energy settling down, low and slow.

Whenever you're ready, open your eyes.

Amy: Thank you. I don't think I've ever fully relaxed in the middle of conducting an interview. That was something. I will absolutely keep that technique in mind for the middle of the night.

Ann Swanson: And you don't have to remember every part of it. Just remember the word down — bring the breath down, squeeze down, count down. Whatever comes to you in the moment is enough.

Amy: Perfect. For those who want to explore further and experiment — I love that word — tell us where to find the five-day meditation challenge.

Ann Swanson: Go to meditationfortherealworld.com. You'll find links to the book and the free challenge right there.

Amy: And the book is available pretty much everywhere?

Ann Swanson: Everywhere books are sold, yes.

Amy: Now, it's funny you mentioned DK as the publisher. When I first saw the logo, I recognized it immediately — I just couldn't place it at first. Then it hit me: my boys and I had no shortage of LEGO books and Star Wars titles in our house, all with that same DK logo.

Because it's been a full year since we first connected, we've focused today on Meditation for the Real World. But since then, you've had another book come out, and I told you before we started that I just have to tell people about it. It's called Science of Yoga. For those of you who love learning about muscles and what's happening underneath the skin, this book is remarkable. It shows different yoga poses alongside the muscles being activated — illustrated beautifully and labeled clearly. If you've ever wondered what's happening in your body during movement, this is the book for you. It's honestly one of the coolest books I've ever seen.

Ann Swanson: A fitness perspective for the real world!

Amy: Exactly. Well done with both of these. If you want to learn more, grab Science of Yoga wherever books are sold. You can also visit scienceofyoga.com.

Ann Swanson: Yes! And from there you can see the whole DK Science of series — Science of Weightlifting, Science of Stretch, Science of Pilates. Science of Yoga was the first in the series, back in 2019, and it's grown from there. Thank you for the kind words. DK is a wonderful publisher and I'm really proud of these books.

Amy: Truly excellent. Okay, I have a couple of questions I ask all my guests. First — I love learning about people's tattoos, because those who have chosen to put them on their bodies usually have a story behind them. Do you have a tattoo? If so, what's the story? And if not, if you had to get one, what would it be and where would it go?

Ann Swanson: Funny story — when I was 16, I convinced my mother to let me get my belly button pierced by promising I would never get a tattoo. And I've actually lived up to that promise. I do regret the belly button piercing, especially after recently having a baby — things look a little different now.

But if I were to get a tattoo, I think it would say "this too shall pass." It's a phrase that applies in any circumstance, good or bad. It keeps you present. During the beautiful moments — watching my son giggle — it reminds me that one day he won't be this tiny. And during the hard times, it reminds you that those will pass too.

Amy: Where would you put it?

Ann Swanson: Probably on my forearm, somewhere I could actually see it.

Amy: And we'll assume your mom is fine with it at this point!

Ann Swanson: At this point, I think so.

Amy: Do you have a Bible verse you'd like to share?

Ann Swanson: Yes — let me pull it up. Hebrews 10:24: "And let us consider how we may spur one another on toward love and good deeds."

Amy: I love that one. Thank you. And finally, how can people connect with you — especially on social media?

Ann Swanson: I have a YouTube channel — Swanson Wellness — with lots of beginner-friendly yoga, tai chi, and meditation content. A lot of chair yoga and accessible practices under ten minutes. And the best way to actually reach me is through Instagram DMs at @scienceofyoga.

Amy: That's great to know. I have people asking about yoga from time to time, and while I've had a local instructor on to lead a class, it's not something I teach myself. I'm glad to have you as a resource.

Alright, Ann — I'm going to give you the last word. We've talked about a lot today. If you could share one simple thing from our conversation that you want people to walk away with, big or small, what would it be?

Ann Swanson: Our theme today was really down. Bring the breath down, settle down, squeeze and release downward, count down. Those tools work not just in the middle of the night when you're trying to sleep, but any time you need to settle during the day. If you take nothing else from today, just remember the word down.

Amy: Wonderful. That's all for today. Go out there and have a graced day.