Meditation (& Mindfulness)
Mind Your Mind: Meditation & Mindfulness helps to calm the mind which in turn calms the body. This mind-body connection enhances a person’s overall well-being. Meditation has been practiced by many cultures & religions over thousands of years. There are various forms of meditation. Some focus on breathing, a sound, an image, a word, a phrase or a simple repetitive activity. With daily practice, a person becomes more compassionate about themselves, other people and the world.
Mind Health: Although the benefits vary from person to person, meditation practice has shown health benefits such as reducing anxiety, stress, depression, pain and blood pressure. It has also shown improvements in sleep, emotional regulation, self-awareness & discipline, memory, attention, concentration, cognitive functioning, immune system, physical health, creativity and life satisfaction. It has also helped to build stronger & compassionate relationships and keeps one grounded in the present with less negative thinking about past & future events.
Meditation & Mindfulness: Meditation, in its broadest term, encompasses various forms of techniques and practices to cultivate relaxation, focus, self-awareness and compassion. Mindfulness can be cultivated via meditation; however, mindfulness practice, by itself, can be integrated into a daily life activity and brings awareness to the present moment by observing thoughts, emotions and sensations without reacting to them.
Meditation Types: There are many types & variations of meditation; yet, they all have one thing in common. They work best when practiced everyday. Some common forms of meditation are Transcendental Meditation®, Mindfulness, Spiritual, Focused, Movement, Mantra, Progressive Relaxation, Loving-Kindness & Visualization. Find the one that works for you and start by practicing for just 5 minutes per day and slowly increase to 20 to 30 minutes until you start feeling and seeing its benefits.
How To Start: 1.) Decide what benefit you are seeking, 2.) Start with short, timed sessions & gradually increase the time, 3.) Choose a consistent time of day, 4.) Create a quiet & comfortable space, 5.) Choose a type of meditation that interests you, 6.) Choose a comfortable body position, 7.) When your thoughts wander, bring your attention back to your selected focus, 8.) Daily practice is more important than the duration, 9.) Journal your experience, insights & overall well-being, 10.) Try & learn different types of meditation techniques, 11.) Join a meditation group, 12.) Evaluate & adjust your practice to make it successful. Developing a meditation practice is a gradual proces, and the benefits may not be immediately apparent. Be patient and over time, you will begin to experience the positive effects of daily meditation.
Meditation, Beware: Although it rarely happens, some people might experience a negative impact from meditation. These negative effects have been reported during intensive practices or extremely long periods of meditation. The negative effects may be experienced as heightened negative thoughts, release of repressed emotions, anxiety, depression or physical discomfort from sitting still, over-reliance on meditation to fix problems, conflicts with religion or spiritual perception or psychosis. To avoid any negative experience, gradually add time to your meditation practice and reach out to a trained practitioner for guidance and support.