Meditation & Mindfulness Are a Must for Self-care.
What comes to mind when you think of Meditation and Mindfulness?
There is no way that I can empty my mind; I can’t even sit still!
I can’t possibly sit in that contorted way.
I have no time for something so silly.
I can’t afford it.
It’s not for me.
These feelings are common, and when I was first introduced to meditation in my early 20’s, I thought WTF is this and was convinced that someone would force me to shave my head, and I would never be seen again. Luckily, I overcame this ignorance and have embraced a regular meditation and mindfulness practice.
They are significant components of my self-care tool kit. Both have helped me recover from trauma and develop an awareness of my trauma triggers. My practice did not cure my anxiety and depression but have given me the ability to manage my symptoms. I feel that I’m mostly in tune with what is going on with me emotionally and I usually know when I’m about to spiral and prevent a full-on relapse. Overall, when I’m consistent, I feel happier, more creative and clear, and can work through most struggles and stress with some ease.
I want to encourage you to make meditation and mindfulness part of your daily life. They are free, completely accessible and are for everybody no matter where you are at in your life.
Meditation and Mindfulness should be a part of your self-care tool kit because of the numerous physical and psychological benefits. Both offer multiple ways to practice so you can find a method that works best for you. The goal is not to empty your mind but to become aware of your thoughts and emotions and create some space so you can figure out where you are at and what you need.
What is Meditation?
Meditation is an effective stress reduction technique that involves intentionally setting aside time to sit still. It allows individuals to slow down their thoughts and be aware of the present moment.
It’s a practice that connects the body and breath and offers many physical and emotional health benefits.
Meditation gives you a simple way to take a break from your life and check-in with yourself. You will gain clarity and tap into your wisdom and creativity by creating space between the chatter.
What is Mindfulness?
Mindfulness is the practice of living in and accepting the present moment and having an awareness of what is happening as it is happening without dwelling, judging or trying to change anything.
Our minds are constantly full of thoughts about the future or past; what are we going to do next, or how well or poorly we just did. This means we’re often not that aware of what is around us and what is happening here and now. So there’s likely to be a lot of good stuff that we miss or not so good stuff that we need to pay attention to.
What’s the difference between Meditation and Mindfulness?
They are interconnected and often seen as synonymous. A regular meditation practice will help you become more mindful, and mindfulness will help your meditation practice.
Meditation is mindful by nature, although it might be said that meditation takes us beyond our minds and deeper.
Mindfulness is a form of meditation, but the practice of mindfulness is not always meditative.
Benefits of Regular Practice
Improves circulation, lowers high blood pressure and reduces heart rate.
Decreases any tension-related pain, such as tension headaches, ulcers, muscle or joint problems and helps individuals cope with pain.
Strengthens the immune system.
Increases energy.
Increases serotonin production that improves mood, helps individuals manage symptoms of anxiety, depression and trauma.
Improves memory.
Improves breathing.
Improves sleep.
Creativity increases.
Intuition and clarity develops.
Decreases tension, anger and frustration.
Feel happier and more satisfied with life.
The Basics for a Meditation Practice
It’s critical that you are comfortable. If sitting cross legged on the floor concerns you, then sit on a comfortable chair with legs crossed or feet firmly on the floor. Ensure your back is straight, clasp hands together or rest them on your lap.
Make sure you are comfortable.
Consistent practice will have the most benefits.
If possible, meditate at the same time. Make it part of your daily routine.
Start with 5 minutes and increase over time to more extended periods.
Experiment with different styles of meditation.
Honour where you are at.
Depending on what is happening in your life, sitting still with your eyes closed might not feel safe or even possible, especially if you are dealing with some heavy stuff or using other ways to escape and numb. If this sounds like you, honour where you are, and spend more time on mindful activities. There have been many occasions in my life when I’ve taken long breaks from my mediation practice and focused more on walking, yoga, gardening and knitting.
Activities That Promote Mindfulness
Do Activities that you Love that Require Mindfulness
· Walking in silence and enjoying nature (not looking at your phone)
· Cycling
· Reading
· Anything creative-playing an instrument, writing, painting, drawing, colouring, woodworking, knitting
· Swimming
· Yoga
· Gardening
· Puzzles
What activities do you enjoy that keep you present?
Avoid multitasking. When you eat, are you checking your devices? Try everyday activities like eating, doing the dishes, or brushing your teeth, completely immersed in the activity.
Your Breath
If you’ve ever taken one of my yoga classes, you know my classes are breath centred. Nothing will bring you into the present moment easier than tuning into your breath.
We all tend to hold our breath without even realizing it. Your breath is strongly connected to your emotions. What is your breath doing when you are crying or angry?
“If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly.”
Dr. Andrew Weil is an internationally recognized expert on mind-body interactions and the author of nine books.
If you would like to read more on proper breathing check out My Blog Post on Breath
There are many types of meditation, and I will write about some of them over the next few weeks. For today, I’ll focus on guided meditations. I feel that they are the best for those new to meditation. Some guided meditations will involve body scans, others will focus on your breath, and some focus on particular issues-decreasing anxiety, letting go etc.
There are also numerous meditation apps available. Most offer a free introductory period. I’ve tried Headspace, and would recommend it. Meditation Apps
There are a large number of mediation and mindfulness teachers and experts. The following have all written excellent books, have comprehensive websites and offer many free meditations and other tools.
2. Pema Chodron
4. Tara Brach
6. Dalai Lama
If you are interested, feel a bit nerdy and want to understand the neuroscience of mediation and mindfulness, check out this youtube video.
The Scientific Power of Meditation
Stay tuned for future blogs on different types of meditation.
Be well & present.
Anita
DISCLAIMER; The information provided on County Yoga Loft’s website blog is for general health care informational purposes only. All information on the site is provided in good faith. However, it should not replace consultation or advice from a physician and/or other healthcare practitioners. The use or reliance of any information contained on this site is solely at your own risk.
