Most may say that meditation is the quieting of the mind, but it can be far more than stillness.
I'd like to think of meditation as "getting out of self", which could mean so many different things for an individual. Some may benefit from the stillness, and find their thoughts drifting away, but others may get anxious in this state. Find what works best for you. Meditation can be broken down into three categories, the physical body, the working mind, and the intuitive mind.
Here are some ways to meditate:
- Laying down and listening to a guided imagery
- Taking a bath
- Traditional, sitting cross legged in a quiet room
- Reading a book, or listening to music
- Laying in the sun and listening to the wind
- Lighting a candle and watching the flame
- Gentle breathing exercise
- Relaxing exercise, yin yoga perhaps
- "praying" which can mean so many different ideals
- Talking out loud in your car, getting your thoughts out.
- Saying a mantra "I can do this" " I am enough" " grant me the serenity"
Meditation helps:
- reduce stress
- reduce anxiety and depression
- increase energy
- reduce blood pressure
- and increase blood flow to the brain
Meditation in conjunction with lifestyle changes can be an effective way to manage the symptoms listed above [1]. Take a moment out of your day to shift your focus with a quick meditation, you'll find that your are more creative and efficient through your day. Meditation can help reduce the negative effects of psychological stress [2] and who isn't stressed this day in age! Meditation doesn't have to be the same for everyone, think of what makes you feel at ease, maybe sitting in your car for five minutes before you walk into your home. Give yourself time to rest and reset.
References:
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Sharma H. Meditation: Process and effects. Ayu. 2015 Jul-Sep;36(3):233-7. doi: 10.4103/0974-8520.182756. PMID: 27313408; PMCID: PMC4895748.
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Goyal M, Singh S, Sibinga EM, Gould NF, Rowland-Seymour A, Sharma R, Berger Z, Sleicher D, Maron DD, Shihab HM, Ranasinghe PD, Linn S, Saha S, Bass EB, Haythornthwaite JA. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014 Mar;174(3):357-68. doi: 10.1001/jamainternmed.2013.13018. PMID: 24395196; PMCID: PMC4142584.
