This is your sign to finally start your meditation practice.
Let's take five minutes to see this week in a new light. This is your sign to finally start your meditation practice. And before you think, "I can't sit still for that long" or "I don't think it's worth my time," hear us out. Meditation can be a simple daily practice that takes no more than five minutes of your time. It doesn't require fancy pillows or expensive subscriptions to an app. Best of all, meditation has countless benefits that will serve you well today, tomorrow, and years into the future. Meditation is merely the act of observing and calming all the thoughts and emotions that arise in us as humans so that we can see what is real and true." — LORI SNYDER, MEDITATION TEACHER Meditation is simple enough that anyone can do it anywhere. Here are the basic steps: - Sit or lay somewhere comfortable.
- Set a timer for two to five minutes.
- Close your eyes and bring your attention to your breathing. Maybe try breathing in for four counts, hold for four, breathe out for four, hold for four, and repeat.
- Focus on the way your breathing feels. If your mind wanders, that's OK—just gently draw your attention back to your breath.
If you prefer, you can try a guided meditation (many are available for free on YouTube), put on some calming music, or sit outside and listen to nature. As you build your practice, you can try meditating for longer periods or experiment with visualizations, body scans, or mantra meditations. We know that meditation can calm our minds, but the benefits don't end there. - Reduces Stress: A racing mind can create negative thought spirals and unnecessary worry. Meditation helps us regain control over our wondering thoughts which can minimize stress and anxiety.
- Bolsters Relationships: Meditation invites us to be patient toward everyone we encounter, which can help strengthen our relationships.
- Boosts Creativity: Our most creative thoughts arise when we take a moment to pause. Meditation creates more space for us to tap into that creative spirit.
- Improves Heart Health: Research tells us that meditation lowers our blood pressure, which is important for our heart health.
- Promotes Brain Power: Meditation can rewire our brains, also known as neuroplasticity. It can also improve our ability to process information and slow the effects of an aging brain.
Ways to Stay Positive This Week Ways to Nurture Your Mind and Body -
This week, make it a priority to meditate for five to 10 minutes. Maybe it's in the morning while your coffee brews, or perhaps it's on Saturday afternoon when things have already slowed down a bit from a hectic workweek. Make a note about how you feel beforehand, then observe how you feel afterwards. If you enjoy it, carve out some time in the coming days and weeks to practice. -
If you prefer a guided meditation, try the Morphée Meditation Box. Meant for pre-bedtime use, this non-digital device features 210 meditation combinations across eight themes (body scan, breathing, movement, visualization, cardiac coherence, napping, relaxing music and nature sounds.) If you missed last week's episode of The Verywell Mind Podcast with Charlamagne Tha God, you'll want to check it out. He shared personal stories about his struggles with anxiety and depression, his growth journey, and how therapy has helped him along the way. Tune in on your favorite podcast platform. Follow Now: Apple Podcasts / Spotify / Google Podcasts / RSS Share the newsletter with someone you know to make their day a little brighter. We're open to suggestions! If you have any feedback about this newsletter, let us know at feedback@verywell.com. You are receiving this newsletter because you subscribed to the Healthy Mind newsletter. If you wish to unsubscribe, please click here. If someone forwarded you this email, you can subscribe here! A DOTDASH MEREDITH BRAND 28 Liberty Street, 7th Floor, New York, NY, 10005 © 2022 Verywellmind.com - All rights reserved. Privacy Policy |
