Mindfulness meditation is one of my favorite practices to incorporate into my life daily. I enjoy setting time apart and relish on taking this time for myself to nurture and energize my soul. It is a form of self-care, which in return helps calm my anxieties while nourishing my presence.
The good thing about meditation is that it can take place at any time. You have the freedom to choose when you would like to practice and where. It is up to us to prioritize implementing meditation into our everyday living.
Each time zones will have different intentions, but you will encounter the same benefits. Meditation helps in reducing stress as it will allow you to consciously practice living in the present moment by focusing on your breathing. Therefore, grounding your presence for that moment. Meditation improves attention, compassion, relaxation, sleep and mindfulness.
Start by setting a side and incorporate 5-10 minutes a few times during the week.
Humbly focus on your thoughts and your body. Bring awareness to your movements. Calmly rest your body, find a comfortable position to sit or lay down in, take one deep 10 second breath, let your body and mind enter a state of relaxation and let go. Allow any thoughts and feelings enter without trying to modified them in any way, gently acknowledge them and readdress your attention to your breath.
Play soft, toned-down, relaxation music or listen to the nature you are presented with, that will help you focus on your mind and body.
To help observe and focus on the moment:
- You will begin by counting your breaths
- Breathe in for 5 seconds, 1……2……3……4…….5
- Hold your breath for 2 seconds 1……2
- Exhale for 5 seconds. 1…..2…..3…..4…..5
- Repeat this pattern until your time is up.
Acknowledge any thoughts that surface without judgement or criticism, anything that comes up is completely okay and normal. Gently retrieve your mind to the sound of music and your breath. If you lose count simply begin from 1 and continue with the time you have remaining.
The benefits of meditation help aid a sense of wellness. Meditation aids to increase self-regulation which in return will help manage life stressors and we learn on how to manage decisions and consequences. In the beginning, it may be challenging to stay with the count of your breath as distracting thoughts will surface. This is completely normal as meditation is a skill that takes practice.
The goal is to gently acknowledge the thought and let go of it and re-focus your attention on your breathing. Slowly, you will progress and sooner or later, it will become part of your routine. There are way too many long-term benefits such as happiness, gratitude, self-awareness and feelings of comfort with anything you may have to face.
A good and relaxed way to start is by listening to the sound of nature, step in and allow yourself to visualize calmness and serenity just like nature presents. Stepping outside can help your mind enter a state of tranquility and peace.
Is meditation something you would like to begin practicing? If so, I would love to hear your thoughts or concerns.
Melissa Medina
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