Meditation 101

Happi Healthi Yogi here! Today we are diving into the transformative power of meditation and exploring the art and science of meditation, the various forms, and the myriad of benefits it brings to our physical, mental, and emotional well-being. For me personally, meditation has changed my life for the better. It has shifted my way of thinking to be softer with fewer expectations attached. It also has given me the ability to look inwards and cultivate values and goals that I truly align with instead of listening or doing what I am ‘supposed to’. It helps you find your voice, and that’s something everyone should have.

Life these days is go-go-go, and often demands of daily life can leave us feeling stressed, anxious, and overwhelmed. Finding moments to ground and find inner peace and balance is more crucial than ever, so let's begin. 

Meditation is an ancient practice with roots dating back thousands of years and is actually a powerful tool at our disposal to navigate the challenges of modern life.  So what does it entail? I’m so glad you asked. Meditation is a practice that involves training the mind to focus and redirect thoughts that ultimately will lead you to a state of mental clarity, relaxation, and heightened awareness. If I haven’t already piqued your interest, don’t worry, I have more up my sleeve.

There are several different types of meditation, all designed to help release or create an emotion.

1.     Mindfulness Meditation: This popular form of meditation is more Western-focused. It involves paying attention to the present moment and observing our current thoughts and feelings in that moment without judgment. It allows you to move through feelings so that they don’t become stagnant in the mind and body. I enjoy this form because it helps you stay in the present, easing any upcoming anxiety that could be triggered later in the day. Mindfulness meditation is known to reduce stress and enhance emotional regulation.

2.     Transcendental Meditation ™: TM is a form of meditation that involves mantras. Mantras are a word you want to channel to bring to the equivalent emotions surface for how you want to feel and go about your day. Some examples of mantras can be confidence, compassion, patience, and gratitude, just to name a few. During your TM practice, silently repeat your mantra of choice, and with every inhale envision breathing in your mantra and all the good that comes with it, and with every exhale picture the negative emotions like anxiety, doubt, and fear leaving your body. The typical duration for TM is 15-20 minutes, but there’s no time attached to meditation. Your practice is whatever you want it to be. TM is great for reducing stress, improving focus, and promoting self-awareness.

3.     Love-kindness Meditation: This practice revolves around self-love and compassion, and boosting those emotions for yourself and for others. If you are in a stage of life where you are being particularly hard on yourself or are in a tight spot with friends, this is a great practice to invite feelings of confidence and compassion back into your aura. Love-kindness meditation is beneficial mostly for fostering empathy, reducing negative emotions, and enhancing interpersonal relationships.

4.     Yoga Nidra: This form of meditation I like to refer to as the ‘sleepy meditation’. This guided practice promotes deep relaxation and rejuvenation. It will enhance your calm state and leave you feeling more rested the next morning. This practice is particularly effective for managing stress, anxiety, and insomnia. Trust me on this one, it is a game-changer.

Now that we have discussed different types of meditation, let's talk more about the numerous benefits this practice has to offer.

1.     Stress reduction: Meditation is most known for its ability to manage stress. If you practice regularly, it will lower the production of cortisol in the body (stress hormone) leading to an overall calmer and more centered state of mind.

2.     Improved Emotional Well-being: Regular practice can regulate emotions by increasing our self-awareness and reducing reactivity. It is especially helpful for those dealing with anxiety and depression or mood swings. “That time of the month” will no longer wreak havoc on our moods, can you imagine?!

3.     Enhanced Focus and Concentration: Through meditation you can train your mind to stay present and improve your ability to concentrate on tasks, making you more productive in your daily life. My ADHD brain is shaking in its boots.

4.     Better Physical Health: Mediation has been linked to lowering blood pressure, improving heart health, and boosting immune function. It also enhances sleep quality and reduces symptoms of chronic pain. So basically there’s a little something for everyone.

5.     Spiritual Growth: For those seeking a deeper connection to yourself and your intuition, this will create a stronger sense of confidence within you. Your actions and thoughts will become more aligned with your truth, so there is less room for worry and anxiousness.

Now that you have been enlightened about the different forms and benefits that meditation has to offer, let’s talk about how we start. I know it can seem daunting and sometimes a little silly, but these tips will help you ease into the practice.

1.     Start Small: Don’t throw yourself into a 20-minute meditation and expect to be engaged the entire time, trust me I know from experience. Begin with a few minutes, 3-5, and build daily from there. Think of it like strength training. You can’t simply walk into the gym and bench-press 150lbs just like that. You have to start small and build the muscle, the mental muscle in this case.

2.     Find a comfortable space: There are no rules in meditation. Whatever is most comfortable for you to fully be in the present and concentrate on your mind is what you should do. You can do it sitting down on the ground, sitting with your back against the wall, laying down, any form is acceptable.

3.     Use guided meditations: There are several platforms that offer guided sessions for beginners. I have found this to be the best tool for first starting my own practice. I love the MelissaWoodHealth app which has several guided meditations from different instructors. The Calm & Headspace apps are also another place to start.

4.     Be Patient and Non-Judgmental: Remember that meditation is a practice, and it is normal for your mind to wander. Be patient with yourself and gently bring your focus back to your chosen point of attention.

Meditation is a simple yet profound practice that can transform your life by fostering inner peace, reducing stress, and enhancing your overall well-being. Whether you’re seeking stress relief, emotional balance, better focus, or a deeper sense of self, meditation offers a path to achieving these goals. Start your meditation journey today and discover the transformative power this ancient practice has to offer.