My first attempt to meditate lasted less than 2 minutes. 

But I tried again, and again, and again. Now most days I can do 10-15 minutes with no problems. My mind still wanders some but I’m not itching to open my eyes and grab my phone. 

Over the last few years, I’ve used meditation to calm my mind and body, listening for guidance. 

With all the chaos that was 2020, I dug in and learned about the real benefits of meditation. It wasn’t long before I could see the impact it had on me. I was blown away by how little I panicked and how little I felt impacted by the shutdown. 

I was sold on this thing I had previously thought was torture. 

What is meditation?

“Meditation is a practice where an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.” Wikipedia circa 2020. 

Meditation is believed to have originated in India but has spread all over the world and meditation in some form is used in many religions. Prayer is meditation as you concentrate on what you are grateful for, areas you want to improve in, or something you want an answer to...then you wait for a response.

For me, meditation is a calming tool. I wake up thinking of all the crap I have to do that day and what order is most efficient. Ideally, the order that I like best is coffee while I journal (get all that sh!t out to start fresh), meditate 12 minutes, and then a quick yoga video. 

What usually happens is one snooze button, the cats require extra attention (excessive litter box use overnight, a hairball needed to escape, or they trip me up…all the fun stuff!) so I have to meditate or do yoga. 

Going on 4 years of having a morning routine, I’ve learned that I can swap one or the other of the three things out and still be ready to tackle the day when time is tight.

Who should meditate?

Everyone. You, your partner, your friend, teens (LORD HELP THEM ALL TO MEDITATE FOR EMOTIONAL STABILITY!), and your coworkers. Don’t forget about your neighbor, your mom, your teenager, your siblings, and that grumpy guy that you see getting coffee all the time at work. Did I mention teenagers? 

As I mentioned before, this is a calming tool for people to use. Sitting in stillness allows our nervous system to take a break, lessens our anxiety, and generally helps our mood. I’m rarely walking in a room like I have rainbows and sunshine in my soul, but thanks to meditation, I no longer bring the tornado and thunderstorms. 

When should someone meditate and how long?

Multiple times per day if you can! As little as 30 seconds can make a big difference. 

The best times are:

• in the morning (so you start your day off with clarity and calmness).

• in the evening (to clear your mind from the day and allow deep sleep to enter)

• anytime you feel stressed or overwhelmed throughout the day. 

Simply close those pretty little peepers of yours, take several deep, intentional breaths, and release the BS that is causing your thoughts to be jumbled. The big stuff comes back but you can deal with it better now that you have a clearer mind. 

Aim for 2-5 minutes when you start. This allows you to get used to sitting silently and without your phone. Move to 5-10 minutes as soon as it feels easy. Proven results happen when you consistently spend 10 minutes a day meditating. You will find the right length for you. Each person needs a little more/less time than others. Mine is 12 and I have no idea why.

Why is meditation helpful? 

The same way charging your phone is helpful. We need to recharge, relax, and have time to think clearly. Science shows that our bodies, minds, physical health, and our emotional and spiritual well-being all benefit from taking the time out to just breathe. Like many a wise woman has said “It is simple but not easy.” 

There are many types of meditation but the ones I like the most are:

• Mindfulness meditation

• Spiritual meditation

• Guided meditation

• Movement meditation

Mindfulness and spiritual meditation are easy for me to start and end my day with. Both are also easy to practice alone and a guide is not needed.

Mindfulness Meditation

In mindfulness meditation, the goal is to pay attention to your thoughts without judgment as they enter and exit your mind. I find this most helpful in morning meditation or as I journal. It's tempting to get upset with the thoughts that creep into the mind, it shouts like an angry Adam Sandler reading the front page news. 

Adding a mantra (from Mantra Meditation), such as “You are gonna make it through this.” Or focusing on a word or feeling you want to focus on that day like “peace” gives your brain something to do but in a sneaky, helpful way. 

Sometimes you have bodily sensations or feelings that show up. Pay attention and take notice of any patterns. It could tell you more about what is bothering you. When my timer goes off I have my journal close by if needed to capture what I experienced. 

Spiritual Meditation

Spiritual meditation is more of what the Western world is used to seeing. It resembles prayer and involves reflecting in silence and seeking a deeper spiritual connection with God or the Universe. To enhance the experience, add your fave accessories such as oils, candles, and such. When I use this type of meditation, I focus on an issue that has been on my mind and seek clarity in what to do. Think or pray about it for a minute, then listen for guidance. 

Movement Meditation 

Anyone can do movement meditation! All you have to do is you find a gentle movement that allows your mind to wander during the day. It can be yoga, gardening, walking, swinging in your hammock, stretching, etc. The movement gets you into the moment and outta your future-anxious mind or to get a clearer picture of what your solutions are. You are more productive when you start back to work also. 

Guided Meditation

Guided meditation helps with things like pain, anxiety, and falling asleep. An instructor directs you through a visual scenario and instructs you to breathe, relax, and release. Your focus is on the instructor’s voice and all else falls away. I find these particularly helpful when it is time to go to bed and my mind is racing with the things from the day or for the day to come. 

What have you tried that you like so far? Let me know in the comments!

Peace and love,

Teresea

Photo credit: Unsplash