May is National Meditation Month, which means it is a great time to add meditation to your self care routine if you haven’t already.
What is meditation?
Meditation is the practice of an individual training the mind and being fully conscious of the mind. Broadly, it covers a variety of practices and techniques to promote relaxation and wellbeing. It is often used to clear the mind of concerns such as pain, anxiety, stress. Many religions also include meditation as part of their faith.
What are the health benefits?
Meditation has many health benefits including:
- Slows heart rate
- Increases blood flow
- Deeper relaxation
- Blood pressure normalizes
- Decreases muscle tension
- Reduces headaches
- Builds confidence
- Reduces anxiety attacks
- Helps with emotional distress
- Helps with PMS symptoms
- Increases mood
- Helps with healing
- Helps with chronic diseases
- Helps immune system
How do I meditate?
Your first time engaging in the practice of meditation may be awkward. Keep at it and eventually it will become easy and productive for you.
- Find a quiet place. You want a place free of distractions. Sit down and rest your hands on your lap. If it is comfortable for you, sit cross legged.
- Begin breathing. Take slow and deep breaths, inhale with the nose and exhale with the mouth. Focus on this for a few minutes.
- Be aware of your breath. Focus on your breath. You will become calmer and more relaxed as you continue to breathe in and out.
- Gently remove thoughts. When you notice something else on your mind, try to gently let them go and focus on the breath.
- Focus on your body. As emotions (fear, anger, shame, sadness) come over you, focus on your body feelings. Your anxiety could bring a tight band around your chest. Let go of the stories that may come to mind and focus on your body.
- Enjoy the calmness. Sit in silence and rest.
- Start slow. Try it for 10 minutes the first time and then you can try extending it. Do what works for you, some people can’t sit still for that long.
- Try different meditation techniques. Guided meditations can be great. Or if you enjoy having relaxing sounds or music you can use music or noise such as crashing waves or rain.
Have you tried meditation? Do you find it beneficial?
Source: The Conscious Life
