Tips on how to get started with a meditation practice and why it benefits the whole body.
Meditation improves the quality of your mental and physical health.
I started meditating in 2022. The advantages I had read and heard about intrigued me, so I made the decision to give meditation a try. I used to think that in order to meditate effectively, I needed to be completely still, sit up straight, remain motionless, and center myself in silence. All of this is true, but it is not immediately attainable. I struggled to maintain a daily meditation practice because, among other things, I was uncomfortable with the idea of sitting still and having to face my own thoughts. Does any of this resonate with you? If so, allow me to share some helpful advice on how to start a meditation practice and explain why I genuinely enjoy it.
"May I be Safe. May I be Happy. May I be healthy. May I be loved".
Meditation is a great way to increase your focus, creativity, and clarity of thought. It can also help you reduce stress and anxiety, which are important factors in maintaining a healthy immune system. Practicing meditation on a regular basis can have a profound impact on both your physical and mental well-being.
Meditation Enhances the Brain's Neuroplasticity
The neuroplasticity of your brain is referred to by your mindset, behavior, and ability to adapt and change. Connecting with your inner knowing (of the soul-heart center) connects you with your truth, which changes your physiology. Meditation has a significant influence on the brain by increasing neuroplasticity, allowing for improved mental focus, better emotional regulation, increased self-awareness, and improved cognitive functioning. Furthermore, through meditation, the connection between your mind and body is strengthened.
Meditation and breathwork are potent stimulators of the parasympathetic (rest and digest) branch of the autonomic nervous system. As a result of completing a 10-day meditation challenge (With regular practice), I found that I was able to be much more productive in my work and relationships. The relaxation I experienced as a result of this focus enabled me to have more clarity and insight on how to better prioritize and handle life's challenges. Through consistent meditation, I gained the tools to not only manage my stress levels but also to enjoy the present moment.
Meditation & Breathwork helps me to:
Focus my awareness on diaphragmatic breathing
Increase my ability to concentrate and remain focused
Regulate my emotions, thoughts, and feelings
Express forgiveness (an action of letting go)
Improve the quality of my sleep
Decrease blood pressure
Cultivate empathy and compassion
"A Calm Mind is A Powerful Mind" – Lalah Delia
Here are some tips on how to begin a daily meditation practice:
Release all expectations and notions of what this "should" look like. We are constantly overstimulated. So, sitting down to meditate can feel hard. Acknowledge that this is a big shift. Meet your body where it's at and remain consistent with your practice to get to where you want to be. Be kind to your wandering mind.
Consistency is required for adapting to stillness and quietness. Choose the best time of day and a quiet location. This can take place anywhere in your home, and the earlier you do it, the better, before the rest of the world wakes up. Take a walk during a break, or simply lie down in bed when you wake up. Choose a location and time of day that works best for you, and schedule it as an important appointment. (I recommend you start with a realistic time length - for example, start with 2 minutes if that's all the time you have. Increase it by one to two minutes per week. Start small and work your way up to 5 - 10 minutes).
Observe your thoughts. It is difficult to empty the mind. Forget about silencing the mind (this takes time and not considered a failure) and free yourself from the disappointment and frustration that comes with this expectation. Develop the inner wisdom of observing your thoughts and returning to your breath each time - do not engage in thoughts. Simply observe and release them as they pass.
Treat yourself to a meditation cushion for support to sit on or a mat to lie on.
Relax each muscle, unclench your jaw, drop your shoulders, and sit or lie in a comfortable position to bring focus. Place your hands on your thighs or one hand on the center of your heart and the other on your belly.
Sit in with all of your experiences. Releasing labels of good or bad.
Select a guided or recorded meditation. I have been loving the Open app as it provides guided meditation and breathwork sessions, and gentle movement as an added bonus.
Meditation Might Help You Reach Your Goals
Meditation takes many forms. Mantra, Awareness, Insight, Loving-Kindness, Transcendental, and Walking meditation are a few examples. Finding one that works best for you may take some time, but it is well worth the effort. Determine what you want to gain from your meditation practice. Explore various methods until you find one that works for you. Stick with it once you've found it. You may be surprised by what you discover.
Mindfulness, Guided meditations, and Yoga (meditation in motion) can help with stress reduction and relaxation.
Mindfulness and Meditation in Motion can help increase concentration and focus.
Loving-Kindness meditation can help cultivate empathy and compassion.
Awareness meditation can help you develop insight and wisdom.
The goal of meditation is not always to quiet the mind (with time, it can get there). The main goal of meditation is to become aware of the thoughts and narratives that run through our heads. Meditation allows us to connect with ourselves more deeply and expand our awareness. This is beneficial in many aspects of our lives. Remember that the measurement of your meditation practice begins when the session ends and you return to the world. How do you put your knowledge into practice? Are you spreading kindness and the ability to remain calm in the face of difficult situations? With practice and dedication, we can use meditation to bring balance and peace into our lives.
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