Every Monday at 9:30 am, you will find me in my Bikram Yoga class. I am rarely excited to go. In fact, every Sunday night, I start thinking about what tomorrow will bring: 90 minutes in the hot room. While I often bemoan the fact that I will be going to yoga, once there, I thoroughly enjoy the class and feel amazing once it's over.
Years ago, before I began my meditation practice, I read about the benefits and became convinced I should incorporate it into my health regimen. I was diagnosed with hypertension and was not managing stress well. I have been meditating consistently for ten years now and believe it to be one of the best things I could have ever done for my health. It has been instrumental in helping me to manage the stress in my life to better control hypertension.
Meditation is a great way to start your day and set your intention for the day. Here are some tips which can help you as you either deepen your meditation practice or get started on making meditation part of your health journey.
Find Your Space: Choose a quiet and comfortable place where you won't be disturbed. It could be a corner of your room, a cozy chair, or even a spot in nature that speaks to you.
Set a Time: Just like any other routine, set aside a specific time for your meditation practice. It could be in the morning to start your day on a calm note or in the evening to unwind.
Start Small: If you're new to meditation, begin with just a few minutes a day and gradually increase the duration as you become more comfortable. (Don’t compare yourself to others and how long they meditate or how their practice looks. This is solely your journey.)
Focus on Your Breath: Use your breath as an anchor. Pay attention to the sensation of your breath entering and leaving your body. This will help you to stay present and focused. Breathe in. Breathe out.
Be Gentle with Yourself: Don't expect perfection from the start. Meditation is a practice, and it's okay to have wandering thoughts. Simply acknowledge them and gently guide your focus back to your breath or chosen meditation point. Don’t get frustrated if your mind strays; that will happen, particularly in the beginning.
Explore Different Techniques: There are various meditation techniques like mindfulness, guided meditation, loving-kindness meditation, and more. Experiment with different styles to find what resonates best with you.
Consistency is Key: The benefits of meditation come with regular practice. Aim to meditate daily, even if it's for a short duration. Stick with it and you will soon experience its benefits.
Reflect and Set Intentions: After your meditation session, take a moment to reflect on how you feel. Set positive intentions for your day or week ahead.
By incorporating mindful meditation into your routine, you can cultivate a sense of inner peace, reduce stress, and improve overall well-being. It's a powerful tool that can transform how you approach each day, starting your week with clarity and positivity.
Lou