Meditation and Mindfulness

After the holidays, we are all looking to start out the New Year with renewal. January brings a chance to start fresh, but we often overlook the toll that the recent holiday season has taken on our mental and physical health. We may be trying to start fresh, but we certainly don’t have a head start. So, regardless of your goals for the new year, it is important to work through your stresses and tension first. Meditation and mindfulness are fantastic techniques that can help you focus, calm, and work through difficult times.

What are meditation and mindfulness?

Meditation refers to a variety of techniques used to help a person learn to focus, calm the mind, and improve their overall sense of well-being. In meditation a person sets aside a period of time to meditate. There are many different types of meditation, some with the goal of letting go of all thought in others it is to keep your thoughts focused on the present moment.

Mindfulness refers to a state of mind where a person pays attention to the present moment, noticing their thoughts, feelings, behavior, and the environment, without judgement. Being fully present in the moment and being aware helps a person to not be over-reactive or overwhelmed. Mindfulness can be a part of the practice of meditation, this is called mindfulness meditation.

What are the benefits of meditation?

Studies show when practiced regularly, meditation may have a variety of health benefits such as reducing stress and helping people cope with chronic health conditions. Meditation may help improve symptoms for people who struggle with anxiety, depression, P.T.S.D, pain, poor sleep, fatigue, or high-blood pressure.

What do I need to know?

Letting go of all your thoughts or keeping your thoughts focused on the present moment can be difficult. Inevitably you will find that your mind has wandered during meditation. Having thoughts intrude or your mind wander during meditation is common, do not judge yourself or become frustrated or angry; just guide your mind back to the meditation. The more you practice, the easier it will become, however even with practice having your mind wander during meditation is normal. Part of the practice of meditation is noticing that your mind has wandered and bringing your attention back to the meditation without judging yourself.

What do I need and how should I start?

Fortunately, you don’t need anything to practice meditation but time. Ideally, meditation should be practiced daily. You may want to start with 5-10 minutes a day and work up to 30 minutes a day. You will likely not notice any benefit right away, but that’s okay - keep practicing.

Begin meditation with the following steps:

1. Choose a place to meditate that is quiet where you will not be disturbed or distracted if possible.
2. Find a comfortable position. You can sit or lie down, though sitting is recommended.
3. Scan your body and allow it to relax as much as you can.
4. Bring your attention to your breathing while breathing through your nose if possible.

Here are 3 basic meditation techniques:

Breath Technique:

1. Count 10 slow, deep breaths.
2. Bring your attention to your breath.
3. When you notice that your mind has wandered, bring your attention back to your breath and begin again without judging yourself.

Repeated Phrase Technique:

1. Select a short, simple, positive phrase that might be helpful for you such as "I am at peace/loved/relaxed/safe".
2. While breathing in, say to yourself half of the phrase such as "I am".
3. While breathing out say to yourself the other half of the phrase such as "feeling calm" or "at peace".
4. The phrase may either be said aloud or thought internally with attention being placed on the phrase.
5. When you notice that other thoughts have intruded, place them away without judgement and return your attention to the phrase.

Candle/Object Meditation Technique

1. Set up a candle or other object in front of you.
2. Focus your attention and your vision on the candle or object.
3. Let all other thoughts go.
4. When you notice you have become distracted, look back at the candle/object and put your thoughts away without judgement.