Meditation, mindfulness, visualizations, and imagination are all words that you may have heard in relation to improving various physical, mental, and emotional states. I know for myself, when I started to explore the practice of meditation, I would almost always fall asleep during a guided meditation or completely lose focus and start daydreaming during a self-guided meditation (with just music playing). I would also often tell myself that I simply did not know how to meditate, however I was curious enough about this practice that I kept at it.
Part of what I have come to deeply appreciate about meditation is that there is NOT a one-size fits all. Everyone’s experience with meditation is as unique to them as their fingerprint or iris. Meditation is not only a practice that needs to be your own, but it GETS to be your own! I LOVE this, because that means there is no wrong way to meditate… there is just the YOU way!!
Here are some benefits that my students and I have experienced in our meditation practices… whether it was a daily, weekly or ‘whenever I think of it’ practice 😊 Again, I must impress the point that everyone’s experience is allowed to be unique and different… meditation should not be the same for everyone! Being unique to each person, in my opinion, is what makes it work!
Stress Reduction: Meditation with deep or rhythmic breathing can reduce stress by promoting relaxation and assisting the meditator with their response to stressors.
Improved Focus and Concentration: Regular meditation practice has been linked to enhanced attention span, concentration, and cognitive function. It can also contribute to better workplace performance and academic achievements.
Emotional Well-being: Meditation can foster a greater sense of emotional balance and well-being. It can help in managing and regulating emotions, reducing symptoms of anxiety, and promoting overall emotional intelligence.
Better Sleep: Thoughts not shutting down at night can interrupt the quality of sleep or sleep all together. Meditation done before bed (or even in bed) can be extremely effective in promoting relaxation and reducing the impact of busy thoughts to improve sleep quality.
Mindfulness: Meditation often involves cultivating mindfulness. What is Mindfulness?? My favorite definition is:
Mindfulness is the practice of being present in the moment without judgment.
This awareness can lead to a deeper appreciation of daily experiences and a reduction in mind-wandering.
Self-Awareness: Through meditation, I have observed my students gain a deeper understanding of themselves, their thoughts, and their behaviors. This self-awareness then led to self-acceptance, personal growth, and positive changes.
Improved Physical Health: Some studies suggest that meditation may have positive effects on blood pressure, heart health, and immune function. Meditation can complement a healthy, vitality-filled lifestyle.
Increased Resilience: Regular meditation practice may contribute to greater resilience in the face of life's challenges. One of the definitions of meditation is to simply observe your thoughts and direct them to a more positive focus. This practice alone can help individuals bounce back from setbacks and approach difficulties with a more optimistic perspective.
Positive Brain Changes: Neuroscientific research suggests that meditation can induce structural changes in the brain, particularly in areas associated with attention, learning, and emotional regulation.
Enhanced Creativity: Some of my students reported that meditation stimulated their creativity by providing a space for new ideas and insights to emerge.
It's important to note that while meditation can offer numerous benefits, it may take time and consistent practice to experience impactful effects. Additionally, individual responses can vary, your experience is uniquely your own.
I have found great benefit in exploring many different meditation practices, and deeply believe there is value in sharing those experiences ... remember, there is no one-size fits all. Here are some quick and easy meditation practices for you to explore and incorporate into your routine if they resonate with you. Remember, your meditation experience is YOURS and you are the only person who knows what truly works for you!
Mindful Breathing (Focused or Deep Breathing):
Find a quiet and comfortable place to sit or lie down.
This is a great one to do in bed (morning or night)
Close your eyes and take a few deep breaths to relax.
Focus your attention on your breath. Notice the sensation of each inhale and exhale.
If your mind starts to wander, thank your random thoughts and gently bring your focus back to your breath.
Continue for a few minutes, gradually increasing the duration as you become more comfortable.
Body Scan Meditation:
Sit or lie down in a comfortable position.
This is also a great meditation to do in the bath or for the last few moments as you end your shower.
Close your eyes and bring attention to different parts of your body, starting from your toes and moving up to your head.
Notice any tension or sensations without judgment.
Breathe into any areas of tension, allowing them to relax as you exhale.
End this by thanking your body for being so awesome!!
Guided Meditation:
Use a guided meditation app or find guided meditation recordings online (Insight Timer and Calm are 2 apps that are popular)
You can also check out our guided Moon Cycle Meditations that work on every system of your body!
Follow the instructions provided by the guide, which may include visualization, breathing exercises, or body awareness.
This is a great option for beginners as it provides structure and guidance.
Walking Meditation:
Find a quiet and safe place to walk, either indoors or outdoors.
Walk at a slow and deliberate pace, focusing your attention on each step.
Pay attention to the sensations in your feet and legs as they move.
If your mind wanders, thank your random thoughts and gently bring your focus back to your walking.
End by thanking your body for being awesome.
Loving-kindness Meditation (Metta):
Sit comfortably and close your eyes.
Begin by sending feelings of love and kindness to yourself.
Extend these feelings to others, starting with loved ones, acquaintances, and even those you may have conflicts with.
Use phrases like "May I/you be happy, may I/you be healthy, may I/you be safe, may I/you be at ease."
This is a great practice to do in bed at the end of the day as you allow yourself to drift off to sleep.
Mantra Meditation:
Choose a word or phrase that has personal meaning or simply use a traditional mantra.
Sit comfortably, close your eyes, and repeat the mantra either silently or out loud.
Allow the repetition to become a rhythmic and calming practice.
You may want to have some music accompany this practice… music that will help you keep time with the repetition of the mantra.
Mindful Observation:
Choose an object, such as a flower, a candle, or a piece of fruit.
Observe the object with full attention, noticing its colors, textures, and details.
If your mind wanders, thank your random thoughts and gently guide your attention back to the object.
Remember, the key to successful meditation is consistency and you giving yourself permission to meditate YOUR way! Start with shorter sessions and gradually increase the duration as you become more comfortable. Feel free to explore (and make up your own) different techniques to find what resonates best with you.
We end every Breath Therapy class with a guided meditation – come join us at our next class, Wednesday, February 14th where we will ‘Nourish Your Sweet Heart’. Click here for more info!
Happy Meditating Amazing YOU ❤️
Comments