Beginner’s Guide to Meditation
As this global pandemic continues and we enter the new year, we reflect on all the lessons we’ve learned and what we truly appreciate. We’ve experienced a completely different way of living and working. Many of us, especially those with anxiety and depression, have felt overwhelmed and worried about what the future will hold. Whenever a new year arrives, we have a desire for change. We want growth within ourselves, our lives, and the world around us. Especially now, we want to go into 2021 with the ability to be more mindful, compassionate, and improve mental clarity.
One of the many ways we can do this is by meditating.
Overall, the main goals of meditation are to become more focused, mindful, and to essentially have more awareness of our thoughts and actions towards ourselves and others. Commonly, meditation is viewed as long and boring, something that we can’t see how much it can affect us if put to use daily.
It may be hard, especially for a beginner, but when practiced habitually and with intent, it can have numerous benefits for our mind, body, and soul. In a world of uncertainty, it’s easy to get lost in having anxious thoughts on the future or even how our past is affecting our lives now. However, meditation will allow us to remain in the present and without judgment. The goal we want from meditation is to become more mindful, especially when we are hit with difficult situations.
Benefits of Meditation
Apart from teaching us to be more mindful and open individuals, there are many benefits to our physical and mental health that come with practicing meditation. When done daily and correctly, meditation can make a big difference in the outlook on yourself and your surroundings.
A commonly known benefit that peaks interest in meditation is that it reduces stress. When our stress hormone, cortisol, is high it can affect our body and mind negatively. It may cause weight gain, high blood pressure, disrupt our sleep pattern, reduce our energy levels, and even contribute to diabetes. Stress can even affect our immune system, making it easier for us to catch infections which is something we want to avoid especially now. Meditation can reduce stress as well as improve symptoms of stress-related conditions.
Stress levels can usually lead to increased levels of anxiety and/or depression. This, in turn, means that meditation reducing stress can also reduce levels of anxiety and depression. Studies have shown that meditation can also increase a positive outlook on oneself and improved ability to cope with stress. This is due to meditative practice as well as it being a physical activity, therefore, increasing mood, self-esteem, and alleviating symptoms of anxiety and depression.
For those who struggle with insomnia, meditation is a great way to relax and control the thoughts and anxiety that disrupts or prevents a good night’s sleep. Meditating before bed can help relax the tension built up in the body throughout the day and place your mind and body in a peaceful state preparing you for sleep.
Everything in our body is connected, so, when our mind is under stress it can cause pain in the body. Meditation is beneficial in controlling pain. Of course, it may not be able to eliminate the worse of chronic pain, but studies have shown that meditation can diminish the perception of pain in the brain and aid in coping and easing pain.
Meditation can also help reduce blood pressure in people who have an increased risk of developing high blood pressure. Meditating stimulates the vagus nerve and increases the parasympathetic system.
Meditation is also proven to improve concentration and focus. Meditating can change the structure and function of the brain by relaxation. Essentially you’re teaching your brain to find better ways to conduct tasks and cope with the stress that comes from them. Doing this habitually can also improve memory and attention span.
How to Meditate
Find a space that is relaxing and won’t disrupt your mind during meditation. When you’re around clutter and noise it can be even harder to clear your mind. Also, if you’re not comfortable sitting in a cross-legged position, find whatever is comfortable for you, whether it’s sitting on your bed or with your back against the wall. If the silence is too deafening or the outside noise is distracting, try adding soothing background music.
Our thoughts can easily distract us while attempting to meditate. Finding a mantra and repeating it to yourself at the beginning of your meditation can help in focusing your thoughts. This mantra can either be a simple word or phrase that resonates with you or even something you want to manifest.
Try a body scan to release tension flowing throughout the body. Pay attention to what sensations and tension you feel and use deep breaths to loosen up.
Close your eyes and take a few deep breaths. Inhale through the nose and exhale out of the mouth. Once you’ve found the right flow in your meditation with your mind and body relaxed, continue to breathe at a good pace throughout the duration of your meditation.
Finish repeating your mantra after the first half of your meditation (or as long as you desire). Take the rest of this time to relax and release all the tension, stress, and anxious thoughts from your mind and body.
Patience is key. It’s natural to feel impatient when you start meditation, however, the longer you sit still the easier it will be to draw your energy inward and find peace in meditation.
Tip: if you’re still having trouble with concentrating during meditation try following a meditation app or a video on YouTube. These are also helpful if you have difficulties on choosing a mantra or how long you should meditate for.