How to be mindful using meditation

Meditation is a mental exercise that trains attention and awareness. Meditation does not require any equipment, no physical activity, and no prior experience. Meditation can be practiced practically anywhere in a quiet space at home, in the office, while traveling - as long as YOU aren’t the one doing the driving.

Meditation is the act of allowing you to bring focus and attention to the present moment. Meditation can also be referenced as a tool to calm the Monkey Mind. You have over fifty thousand thoughts that go through your mind in any given day, just one thought can spur your mind into thousands of different directions. The act of meditation is used to help calm your mind so you can be present with your thoughts.

What are the benefits?

The vast benefits of meditation can be seen when practiced on a regular basis, like everything else. You can’t expect to eat a salad for lunch and lose 5 lbs, you shouldn’t expect your first meditation session to have you feeling completely zen. It will take time, and you may find yourself uncomfortable with your thoughts - this is all part of the practice.

• The evidence is clear meditation can help:

• Reduce Anxiety

• Lower Blood Pressure

• Decrease pain

• Ease symptoms of depression

• Improve sleep

What are the kinds of meditations?

There is no one size fits all when it comes to meditation styles. You may prefer to focus your attention on an object or any of your 5 senses [focused meditation], pay attention to your thoughts [mindfulness meditation], grow spiritually through prayer [spiritual meditation], take a walk through the woods [movement meditation], repeat a word or phrase [mantra meditation], or practice transcendental meditation.

The goal is the practice, the daily practice of meditating. “You should sit in meditation for twenty minutes every day - unless you’re too busy. Then you should sit for an hour,” according to an old Zen saying.

How to get started?

If you are a beginner, start by sitting in a comfortable chair with both feet on the floor/ground. You don’t need to focus on your posture being perfect, just be comfortable. Place your hands gently in your lap and try to release any tension in your body.

For your first session I recommend a few tips:

• Find a comfortable location, your favorite chair, or with your favorite blanket

• Choose a quiet time and quiet location - try to minimize distractions of pets and people moving around you

• Set a timer on your phone for 10 mins, turn the volume down so it won’t startle you. With your timer set you don’t need to worry if you will be late for anything!

• Inhale a deep breath - hold it for a count of 2 - let it out slowly and just be, enjoy the next 10 minutes.

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