Mindfulness and Meditation

The modern world is full of distractions that we intentionally choose to carry with us every waking minute. Although an amazing marvel of human technology, our cell phones may be the reason focusing has become so difficult in recent decades. Today, we’re going to learn how to implement the practice of meditation. Spending mere minutes a day meditating will teach you the powerful advantages of living in the moment.

What’s the Purpose of Meditation?

The practice of meditation has shown promising results to reduce stress. In the 21st century life moves faster than ever. Our jobs keep propelling us forward at an inflationary work pace. Our brains struggle to keep up with this speed of life.

Meditation is a practice to slow. life. down. It allows our mind and body to live in the present moment. This is why many therapists recommend meditation to their patients who deal with mental health disorders like depression and anxiety. Becoming present reassigns mental energy from the future (anxiety) back to the present.

A goal of meditation should be to lower your mental noise. Our brains fill with stresses of tomorrow, mistakes of yesterday, and tasks for tonight. The ability to focus on the “now” brings our mind peace.

How Do I Start Meditating?

Getting comfortable is the first step to successful meditation. Comfortable clothes, a chair, and a peaceful environment are essential. Once you're set, you’ll want to prepare a timer to the desired amount of meditating time.

Begin by focusing on your breathing. An effective exercise includes inhaling for 4 seconds, holding for 4 seconds, and exhaling for 4 seconds. As you count the seconds, you’ll realize your mind and heart rate will automatically slow down. Our brains are terrible at multitasking so when you focus on your breathing, you’re able to rid your mind of the stresses of daily life.

Once relaxed, focus on your body and find points of tension. Common areas are jaws, shoulders, and feet. Focus on one area at a time and slowly relax the body part in unison with your breathing. Continue your slow breathing and free your mind of external thoughts. This is difficult but becomes easier with time. Once the timer is up, return back to your day with a renewed state of mind.

Tips for Beginners

Meditating is difficult. Our brains crave constant stimulation making our days filled with Tik Tok, TV, and for some, nicotine (or other drugs). Taking a step back from these habits is a great way to become more aware of your mind and body. When first practicing meditation you’ll want to find a quiet area you won’t be bothered for at least five minutes.

Get Comfortable

A quiet area is a must when meditating. If you don’t have a silent escape, try and create one with noise cancelling headphones or ear plugs. Sitting or lying down in a comfortable chair, couch or bed is ideal when practicing. Put yourself in a position you can remain still for 5-10 minutes.

Determine a Length of Time

Before you start, you’ll want to determine a set amount of time you’re going to meditate. Five minutes is a great start for beginners. You’ll quickly realize how slowly five minutes passes your first few times.

Close Your Eyes or Focus on One Item

When you meditate it’s best to either close your eyes or focus on a single object if you choose to keep them open. This allows our brains to stay present without darting across the room constantly.

Try to Completely Relax Your Body

People often carry more tension in their body than they realize. One tip you could try is to pretend you're floating in water. When trying to float, you need to trust that water will keep you buoyant. Pretending like you're floating when sitting or lying on your bed will completely relax your body.

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