Good afternoon everyone! Today I would like to talk about meditation in a continuation of last week's discussion on stress Management.
As we discussed last week, meditation can be a helpful tool in managing stress.
Meditation generally involves deep breathing and relaxation techniques to achieve a state of complete awareness where the mind is cleared and tension is released from the body. Many experts regard meditation as the fountain of youth for both the body and the mind.
Never did good at it
Hi Linda! Can you explain what you mean by that?
Many people avoid meditation because they feel they can do it correctly, but the truth is meditation can take many forms, some types of meditation can be done anywhere at any time, for a few minutes or for a few hours. There is flexibility with meditation.
I will give you an example. If you are sitting in a traffic jam, standing in a long line at the supermarket, or dealing with some other event that you perceive as stressful, you can take slow deep breaths, close your eyes only if it's appropriate to do so, move your attention inward and visualize yourself somewhere that makes you feel completely relaxed, engage as many senses as possible. In a matter of seconds, you will probably feel less stressed. This is a form of meditation, and it can be very helpful in the moment of a stressful situation.
The key though, is to give it some thought and practice it when you're not stressed. Take some time when you are home to figure out what works, where can you mentally go that makes you feel completely relaxed? Somewhere where you can engage your senses as much as possible is best. Like sitting on a park bench observing the beautiful greenery, smelling the scent of pine, hearing the birds chirp.
This is called visualization and it's one of the easiest types of meditation to start with. Starting all meditation sessions, long or short, with slow deep breathing in through the nose and out for the mouth, instantly helps the body to relax. Combining visualization with this is helpful so that your mind doesn't wander and your brain doesn't feel with unwanted thoughts.
Sorry for the typos, *Slow deep breathing in through the nose and out through the mouth. *Combining visualization with this is helpful so that your mind doesn't wander and your brain doesn't fill with unwanted thoughts
Progressive meditation requires the tensing and relaxing of muscles Lying or sitting comfortably, taking slow deep breaths as you move your awareness from one end of your body to the other purposefully tensing and relaxing each muscle group.
Mindfulness meditation is awareness of the body in mind and the present moment, without judging. As thoughts of past or the future pop into the mind we just let them go.
Breath awareness is simply focusing on taking slow deep breaths, and ignoring other thoughts that pop into your mind
Yoga is a form of meditation combines purposeful movement with deep breathing.
Loving kindness meditation involves deep breathing while opening the mind to receiving and sending thoughts of loving kindness. These thoughts can be directed to specific people, groups, or to the world.
Gratitude meditation involves deep breathing while you think of all the things that you are grateful for.
Mantra meditation is a syllable word or phrase that is repeated during meditation, while allowing the mind freedom from any other thoughts.
Walking meditation is one of my favorites, and is best done outdoors in nature, observing nature as you walk and clear your mind from all other thoughts
Hopefully you'll find at least one form of meditation that will work for you. Be very patient with yourself as you begin your meditation program. Remember there is no wrong or right, it's whatever works best for you. Whichever method helps you to relieve stress and improve mental and physical health. Set a short-term goal for yourself and build from there. Please reach out with any questions you may have and keep me posted as to your progress.