What comes to mind when you think of meditation?
Does it seem trendy? Something that only yoga lovers are into? Does it feel a little intimidating?
Meditation is a practice that has been around for centuries. It’s certainly not a trend or fad, and is scientifically proven to have many benefits. From stress reduction, to improving sleep quality, to reducing blood pressure, meditation is a powerful health tool that we can all use! Best of all? It’s FREE and can be done by anyone – anywhere at anytime!
So, how do you meditate?
- Sit or lie comfortably. You may choose to sit on the floor, a couch, or your bed. Wherever you feel the most comfortable is a good place to start!
- Close your eyes and begin to ground yourself.
- Breathe as you normally do. With each breath, try to make the breath deeper and longer.
- Focus your attention on the breath and on how the body moves with each inhale and exhale. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus back to your breath.
- Maintain this for two to three minutes to start, and then try it for longer periods when you’re comfortable!
Many people give up on meditation because they think that it’s time consuming and you must dedicate a lot of time to see any benefits. However, being consistent (even if you can only get in short bursts of meditation) is actually more effective than long sessions of meditation. Quality is more important than quantity when it comes to mindfulness practices!
A great way to get in that consistent practice is to partner it up with another act of self-care that you already do! Maybe you can add it in while you’re practicing legs up the wall, or add it in at the end of a workout or yoga session. Make it work for you!
Not convinced yet? Do you suffer with consistent aches and pains? Maybe chronic backaches, migraines, arthritis, or fibromyalgia? Recent scientific evidence suggests that regular meditation practices can actually relieve physical ailments caused by tension and stress. The relaxation response triggered by meditation reduces muscle stiffness and increases blood flow, allowing muscles to heal faster. Isn’t that amazing?!
And if you needed any more proof that you should be meditating, it can also boost your immune system, improve your mental health, and slow down or even prevent some neurodegenerative diseases. According to a study done in Boston, there is a link between meditation-induced stress reduction and slowing diseases like dementia and Alzheimer’s. Over the course of the study, participating Alzheimer’s patients showed a slower progression after eight weeks than patients who did not participate. Our bodies and minds are so incredible!
If you haven’t meditated in a while (or ever!), I challenge you to try tonight. Follow the steps above and try for 3 minutes. Now, 3 minutes doesn’t sound like much, but you’ll be surprised how quickly your mind will want to wander!
Ready for more or would like some guidance? I offer meditation sessions in my private group! We use an app that you can access from your iPad, laptop, or phone 24/7. Anytime you want, you can pull up the meditation session and follow along. Email me or DM me on instagram to join my private group! **PSST.. enjoy the freebie meditation video here! Just a sneak peek of what my group members have access to!**
You’ve got this!
- H2
