Meditation tends to be a temporary solution for a lot of people. What do we mean by that? Well, chances are you’ve felt the need to integrate meditation into your life a few times. Those times are usually following a traumatic experience or some form of a hiccup in your life. However, don’t take this as an insult. We have ALL been there and it’s a huge step to even be thinking about it.
Meditation isn’t easy and the practice takes a lot of patience. Our self-talk is what makes meditation seem like it’s impossible. A wandering mind causes a blockage in a meditation practice. How do we remove that blockage? It’s easier said than done but isn’t impossible. Keep reading to find out how.
Article Touchpoints:
What is meditation?
Why is Meditation Beneficial?
Beginners guide to meditation.
Meditation FAQs
What is Meditation?
Meditation is the practice of mindfulness. “In mindfulness meditation, we’re learning how to pay attention to the breath as it goes in and out, and notice when the mind wanders from this task” (Mindful.org). The act of recognizing when the mind wanders and returning to the task at hand is where mindfulness is practiced.
Now, this is easier said than done. It’s in our human nature for our minds to wander especially when doing an activity as easy as focusing on your breathing. Some experts say almost 95% of our daily thoughts and behavior come from autopilot. Our brain’s neural networks are efficient to say the least which means there is no room for the intentional side of the brian. Our default brain signals are always looking for a shortcut to get things done quicker and those are usually pulled from our old habits. By exercising your intentional brain more, you will then begin to create a shift into mindfulness. The power remains in control. Our autopilot is always going to try and take the driver seat even when our intentional brain knows what’s best. To avoid this, you must find a way to blockout our autopilot by either putting or removing obstacles that are in the path of the international brain. This is where the progress begins.
Why is Meditation Beneficial?
It’s safe to say we have all seen an Instagram post, TikTok, or some form of content that lists some benefits of meditation. But here’s a little recap (even though this may not be as visually appealing). According to Mayo Clinic, meditation can have physical and emotional benefits such as:
- Gaining a new perspective on stressful situations
- Building skills to manage your stress
- Increases self-awareness
- Focusing on the present
- Reducing negative emotions
- Increasing imagination and creativity
- Increasing patience and tolerance
- Lower resting heart rate
- Lower resting blood pressure
- Improving sleep quality
Still not sold yet? Meditation can also help with managing some medical condition symptoms. Especially ones worsened by stress, such as:
- Anxiety
- Asthma
- Cancer
- Chronic Pain
- Depression
- Heart Disease
- High Blood Pressure
- Irritable Bowel syndrome
- Sleep problems
- Tension headaches
Please consult with your healthcare provider about using meditation as a symptom manager. We are merely here as a mental health resource and are not in the position to offer medical treatment advice.
Beginners Guide To Meditation
If you take anything out of this, at least remember this: Meditation. Is. for. Everyone. Meditation comes from discipline and it only takes 5 to 15 minutes out of your day. However, our goal here is mindfulness. So don’t expect to be levitating 3 inches off the ground with a clear mind by the end of the week. We are observing the process of how long it takes for our minds to wander and practicing bringing attention back to the breath.
Before you continue reading, complete this 4-5 minute activity.
- Get in a comfortable position and sit still (1-2 minutes). Simply find your natural breath and prepare to sit for a few minutes.
- Focus on how you're breathing. Is it in your belly? Nose? Where do you feel it most?
- Now focus on your breathing for 2-3 minutes. Make sure there are no distractions- eyes can be open with a soft downward gaze or softly closed. Take deep breaths that expand and contract your belly.
If you completed the activity, how long did it take for your mind to wander? Were you able to maintain mindfulness the whole time or did you start thinking of miscellaneous things like ‘what am I going to have for dinner’? If your mind continues to wander, that is completely normal. But these sort of distractions show us the opposite of mindfulness.
The more you practice this activity, the stronger your intentional brain will get. As this gets easier, challenge yourself to go for longer periods of time. You can also practice mindfulness in your everyday tasks as well, such as taking a deep breath before going into work to put yourself into the mindset.
This breathing practice is only one of many forms of meditation and it’s up to you to find which is the best one for you. Regardless of which method you choose, it is important that consistency is maintained. Challenge yourself and do the practice above or any one of your choosing everyday for a month. Let us know or write down what you notice.
Meditation FAQs
Q: What is the best time to meditate?
A: First time in the morning is the best if you can. This is the easiest time to find a few undisturbed minutes and is a great way to start the day.
Q: Where should I meditate?
A: Wherever is comfortable for you, as long as there are no distractions. We recommend finding a quiet place.
Q: Can I lay down or should I sit to meditate?
A: We recommend sitting with your legs uncrossed, feet flat on the floor and your hands either resting on your legs or in your lap. However if that is uncomfortable for you, then you can lay down with your legs bent and feet flat on the floor (this will protect your lower back).
