I would like to offer you a challenge in this month of March, to bring mediation into your life. Once a week I will show you ways to meditate, to slow down your thoughts and promote mindfulness. There will be four different techniques, hopefully you find one that works for you.
Meditation is hard at first but hopefully over the weeks it will get easier. The best way is to start slowly and gently, don’t be put off if it doesn’t go according to plan. Just keep trying a little every day. Firstly find a time in your day which works for you. A quiet moment in a warm, comfortable place where you won’t be disturbed or distracted.
The first weeks practice takes approximately 3 mins so no need to set a timer. Be aware of the peaceful, calming effect this mindful meditation brings. Counting each breath in this way helps to occupy a distracted mind by giving it a job to do. Focusing on the breath helps to calm the body and mind, keeping you in the present moment.
•Lie or sit down •Place hands comfortably on your belly •Inhale slowly, count 1
•Exhale slowly, count 1
•Inhale slowly, count 2
•Exhale slowly, count 2
•Continue breathing and counting the breaths up to 10
•Then count backward from 10 down to 1
Sit quietly and enjoy the feeling of peace.
The benefits of meditation are immense
Controls anxiety Meditation can reduce stress levels, which translates to less anxiety.
May help fight addictions
The mental discipline you can develop through meditation may help you break dependencies by increasing your self-control and awareness of triggers for addictive behaviors.
A meditation style called “mindfulness meditation” reduced the inflammation response caused by stress.
Helps you develop a stronger understanding of yourself, helping you grow into your best self.
Lengthens attention span
Helping to increase the strength and endurance of your attention.
May reduce age-related memory loss Improvements in attention and clarity of thinking may help keep your mind young.
Can generate kindness
Some types of meditation may particularly increase positive feelings and actions toward yourself and others.
Becoming skilled in meditation may help you control or redirect the racing or runaway thoughts that often lead to insomnia
Helps control pain
Providing a greater ability to cope with pain and even experienced a reduced sensation of pain
Can decrease blood pressure
Meditation can also improve physical health by reducing strain on the heart
The bottom line Meditation is something everyone can do to improve their mental and emotional health.
You can do it anywhere, without special equipment or memberships.
Alternatively, meditation courses and support groups are widely available.
There’s a great variety of styles too, each with different strengths and benefits.
Trying out a style of meditation suited to your goals is a great way to improve your quality of life, even if you only have a few minutes to do it each day.