What Exactly IS Meditation? You’ve heard the term, but what is it? Meditation is a process that has many variations and teaches you to relax your body and mind. By learning to calm your body and mind, you can build resilience against and better cope with any physical and emotional stress that may come your way. Yes, sounds way too easy, doesn’t it? Well, meditation affects your body the exact opposite way that stress does. When you are trying to find ways to relieve things like stress or anxiety, and other activities you’ve tried just don’t do enough, these are amazing techniques to give yourself that much needed “you” time. A helpful article from verywellmind talks about meditation and how it offers you the chance to break away from everyday life stressors, find your calm and relax. We all need that sometimes, don’t we? Who Doesn’t Like a Little History? Meditation is thought to have originated throughout the Middle Ages as a form of prayer for various religious establishments. It was also found in cave wall art dating back as far as 5000-3500 BCE. When you practice meditation regularly and make it part of your everyday routine, sometimes even numerous times throughout your day, it can give you the opportunity to think outside the box, re-evaluate your situation, deal with whatever it is and then let it go. Just Go for It There are many beneficial forms of meditation. If you decide to try Meditation techniques like Mindfulness, where you learn to live in the moment and appreciate what you have, or relaxation breathing but if it doesn’t seem to do anything the first couple of times, some of the best things to do are… Be Patient with Yourself and Stay Focused. Think of it this way, when you are worked up, can you really focus on much of anything? Give yourself a break and keep doing it, even if it doesn’t seem to work the first couple of times. Meditation and relaxation techniques can take time to do well, but with practice, you can bring yourself to the state of mind you’re looking for. If you’re at work and something has really frustrated you, while you’re doing what you do, pop in an earphone and put on a meditation. Sometimes just hearing the music or words will help relax the stressful situation. Be Calm and Practice Clearing Your Mind. We all know how life’s distractions can sometimes get the best of us. Believe me, with five dogs in the house, I know all about trying to get things done and being distracted. Whether it’s the phone, the kids, the pets, or the 25 other things that still need to be done. Finding the time to meditate and help myself refocus, even if it’s just 5 or 10 minutes, is a must. Don’t Let Other Issues Distract You. Haha, I know easier said than done, right? The project you started will still be there, and the kids/pets will be fine for ten minutes while you take care of you. Unless they are beating each other up or tearing your house apart (if this is the case, take 20 minutes), I am sure while you take a few “me” minutes, everything will be good! You will truly notice a difference in yourself, and who knows, they may too! Stick with the Meditation Until it’s Done. If you’re at home and the kids and the pets have really gotten to you, stay calm. If you’re worked up, can you really focus on what you need? Pick a room or part of the room you’re in, select a meditation, take 10 minutes to re-evaluate your situation and relax (decompress). Do not let the outside issues going on, distract you from relaxing. Stick with the meditation until its complete. If it helps, tell the kids, your spouse, you need to take a few minutes for yourself. If you can’t break away for whatever reason, who knows maybe you can convince them to do it with you. Check out the app Insight Timer! They have some awesome programs and insightful processes under a variety of topics, including those for children! Check out this link for other relaxation techniques for children. Being Able to Accept Change as It Comes Everyone experiences lifestyles changes whether something physical, emotional or mental. It’s important to identify any concerns you might be experiencing, realize them for what they are, work through them, and accept them for what they are. As much as you may think you have to get everything done for everyone and help other people, you are NOT a superhero and with special powers and your body is telling you to de-stress. You will thank yourself, feel so much better and after a while, your family may notice a difference too. How Does Meditation Benefit You When practiced regularly, meditation can make a world of difference in how you handle those challenging, stressful and anxiety-ridden situations life throws at you! Meditation has been shown to have proven mental, emotional and physical health benefits. It can aid in relieving depression and anxietyRelax your muscles and help reduce your stress, or at least the way you react to itHelp ease your mind in stressful situationsCould even reduce age-related memory lossImproves your Self-AwarenessEncourage Kindness, Empathy, and CompassionIncreases levels of activity throughout the brainHelps improve your attention span and focus Meditation can also: provide a greater sense of selfincrease your focus and mental clarityimprove emotional intelligenceactivate your brain’s relaxation response To find the benefits of meditation, start each morning, even if it’s just 10 minutes, and simply focus on your breathing. There are also guided techniques and programs available on apps like Insight Timer. You will be amazed how much more relaxed you can feel. On Insight Timer, the largest free library of meditations available, there are over 19,000 types of meditations from 4 minutes to over an hour. Some of the topics covered include gratitude, relaxation, stress, happiness, and love. They have music only meditations as well as guided. Some Added Benefits of Meditation: As you learn to meditate, you will find that the thoughts and feelings you have are allowing them to influence your present life. A study done by Stanford University showed that individuals who practiced Mindfulness Meditation, or Mindfulness-Based Stress Reduction (MBSR) reduced their stress and anxiety levels even years after taking the 8-week course. Regular practice of Mindfulness and other meditations can truly change your life. There are a variety of meditation types, from deep breathing, reciting affirmations, creative visualization, mindfulness, or just taking the time to relax and let thoughts pass through your mind without thinking about or letting them bother you. This leaves you feeling better, refreshed, and ready to face the challenges of your day with a healthy attitude. With regular practice over weeks or months, you can experience even greater benefits. Mindfulness gives beginners the opportunity to focus on specific things, provides many health benefits both mentally and physically as well as reach a deeper awareness of your surroundings as they truly are. The best part, you can practice mindfulness pretty much anywhere! To check out your level of mindfulness click here. This site gives you a bunch of facts about mindfulness and a quiz to see where you range in living for the moment. When you free up these stressful thoughts and emotions through meditation, you will take back your control and relinquish the power those thoughts have over you. Over time, this practice of meditation can reduce stress tremendously, and give you a happier, healthier way to handle situations. Taking this time, to meditate or just getting away for a few minutes from whatever the stressful situation may be, leaves you feeling better, refreshed, and ready to face the challenges of your day with a healthier attitude. With regular practice over weeks or months, you can experience even greater benefits and build up a resilience to normally stressful situations. Now that you know, take 10 minutes right now to put away the electronics, relax, and take some time for you.
