Meditation, a Lifeskill For Thriving
One of the things I value the most is the practice of meditation and mindfulness in my daily life. It's like a little oasis of calm in the midst of all the chaos that can happen day-to-
day. You know, you don’t have to link meditation to any specific spiritual journey unless that’s what you’re into. There are so many ways to approach it, and honestly, it can feel a bit overwhelming at times. But for me, I like to keep it simple and just focus on my breath. It’s like the easiest way to get started!
When you tune into your breath, it’s amazing how much you start to notice about your body and mind. It’s almost like peeling back layers of an onion. You become aware of how your body feels, the little twinges and sensations, and you also get a peek into what’s going on in your mind—those racing thoughts, the worries, and even the moments of clarity. It’s a pretty intimate experience, and it helps me connect with myself on a deeper level.
Plus, taking just a few minutes to breathe and be present can really change your whole day. It’s like hitting a reset button. So, whether you’re a seasoned meditator or just curious about it, remember that it doesn’t have to be complicated. Just find a quiet spot, take a deep breath, and see where it takes you!
Meditation Is Not...
Meditation is not about 'stopping the mind.' Seriously, that’s a common misconception! The truth is, our minds are like that friend who just can’t stop talking, constantly chattering away with thoughts, worries, and random ideas. Instead of trying to silence that inner voice, meditation is more about acknowledging it and learning to sit with those thoughts without getting caught up in them. It’s like watching clouds float by in the sky—you notice them, but you don’t have to chase after each one. So, rather than aiming for a blank slate, the goal is to cultivate awareness and find a sense of calm amidst the mental noise, allowing you to experience a little peace even when your mind is buzzing.
A Simple Ordinary Thing
The simplest thing to zero in on is your breathing. Just pay attention to how it feels as your breath goes in and out of your nose. If your mind starts to drift, no worries—just gently guide it back to your breath. It's totally normal for your mind to wander often, so just keep bringing it back. You don't have to change your breathing or breathe any deeper. Just notice how it feels in your nose as you breathe naturally.
Your mind's actually on your side, not against you. Every time you drift away from focusing
on your breath and start engaging with your thoughts, you get that "AHAA" moment—the instant you realize you're not concentrating on your breath anymore! That AHAA moment is what it's all about. It's when you become aware that you're tangled up in a thought. You might have dozens of these moments (or even more), and we embrace them. Then, we just chill out and gently bring our focus back to our breath.
Some Things That Will Help
Posture-
It's not necessary to twist the body into a pretzel, in fact that can interfere with your meditation. Most people find that sitting in a straight back chair with the spine erect and your hands gently resting in your lap. Whatever posture you use it's important to keep the head, neck and spine aligned. If you are comfortable bending into a pretzel that's ok too! It helps to stay as still physically still as possible throughout the meditation, and in addition, it can help to keep your eyes under your closed eyelids still also. Just let your eyes sink into their sockets and remain stationary. If you have to move, or say, scratch in itch, treat it as another AHAA moment and gently go back to the breath.
Length of Meditation-
Begin with a meditation time that feels right for you and slowly extend it. You might find that longer sessions have their own benefits, but just add a few extra minutes each week. Starting with just five minutes is fine. This way, you give your body and mind time to adapt, helping you build a consistent habit without feeling overwhelmed or losing motivation.
When to Meditate-
Initially, I discovered that meditating right when I wake up or just before hitting the hay at night was super beneficial.
It's a simple way to fit it into my daily routine since there's usually extra time if I wake up a bit earlier or stay up a little later. Try not to meditate on a full stomach if possible.
A "Good" Meditation-
Whether you've had a successful meditation session isn't about how often your mind drifts away from focusing on your breath. A good meditation is simply one where you stick with it and stay seated for the time you planned.
The Benefits of Meditation
Meditation can help bring down your blood pressure by taking some of the load off your heart, both during and after you meditate.
It also helps you sleep better by calming those racing thoughts, so you can fall asleep and stay asleep more easily.
Plus, it can help you handle chronic pain better by changing how your brain processes pain signals, especially when paired with regular medical treatment.
Those are just some of the physical benefits, additionally mental benefits include:
Boosting your mood: It helps you stay positive, understand yourself better, and manage your emotions.
Improving focus: Practicing concentration lets you stick to tasks longer and tune out distractions. This is especially important for neurodivergent folk.
Cut down on stress: Doing it regularly can lower your stress hormone levels.
Help with anxiety: Calming your mind can reduce worries and ease social anxiety or panic symptoms.
Takeaway
I really hope you find this intro to meditation interesting and that it motivates you to give it a try. Plus, there are tons of other benefits for Executive Function and other brain stuff that would take too long to dive into here.
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