The importance of self-care is crucial, as we can all benefit from slowing down and looking inward. This type of “time in” not only quiets the body and mind to relieve stress, but it also helps us get to know ourselves and understand our own thoughts, emotions, and hopes.
Meditation is one simple way people can work this important self-care practice into their lives. Meditation can be done in minutes, requires no special equipment or setting, and is a discreet practice anyone can learn. Passive meditations like yoga nidra and yin yoga are especially subtle options for people also looking to release tension and dive a little deeper. Today, Life After Placement offers insight into how to approach meditation to find healing and calm..
Why Meditation?
Meditation isn't just simple — it's also powerful. Meditation is widely recognized as an effective therapy for pain, depression, anxiety, and insomnia. It also improves confidence, creativity, and focus.
While meditation is no substitute for seeing healthcare professionals (make sure your insurance is up to date), it can be an important part of maintaining your health and wellness.
Get Started with Meditation
Ready to give it a try? Follow these steps to start your meditation practice.
1. Choose a meditation style
There's more than one way to meditate. Experiment with these meditation techniques to find what works for you.
● Mindfulness meditation is popular in large part due to its simplicity. In mindfulness meditation, the practitioner allows thoughts, feelings, and sensations to flow through the mind without analysis or judgment. Mindfulness meditation practices include guided meditations, body scans, and breath meditation.
● Transcendental meditation is a type of mantra meditation that involves silently repeating a mantra for 20 minutes while allowing thoughts to come and go.
● Focused meditations use the five senses to concentrate on something intently. That may be a sound, image, tactile sensation, smell, or your own breath. Similar to focused meditation, visualization meditations use an imaginary scene to evoke a sense of calm.
● Movement meditation is an active form of meditation that includes yoga and qigong. Walking and other gentle motion may also serve as movement meditation. In fact, depending on how close you live to your destination, you could make running errands part of your meditation routine!
2. Set up your space for relaxation
If possible, take a moment to clear your space before beginning meditation. A cleansing ritual clears hostility, tension, and other negative emotions from a space to create a sense of calm. A full cleansing ritual involves disposing of clutter and broken items, cleaning doors and windows, smudging, and salt cleansing.
Lighting a candle or incense and setting an intention is a simple way to banish negative energy when a full cleansing isn't an option. Add some flowers to this space, too. Flowers can help you relax, as they can produce those feel-good chemicals in your brain that relieve stress.
Consider adding a custom-designed poster that has your personal mantra or other motivational statement on it to encourage yourself to share your individuality with the world and center yourself in this space. There are gorgeous templates to get you started. Then, you can customize the design and message to fit your desires.
3. Breathe deeply
The breath is an important part of any meditation practice. Deep breathing triggers a relaxation response from the parasympathetic nervous system. For that reason, deep breathing is a valuable relaxation technique on its own. Focus on expanding the belly and ribs on each inhale and deflating fully with each exhale.
4. Practice!
Meditation often feels awkward or silly at first. That's okay! It's normal for the mind to wander when you’re new to meditation. Just like anything else, meditation is a skill to develop. Ten minutes is a good goal for meditation length but many people start with 2–3-minute meditations as they build endurance. Rather than deciding meditation doesn't fit your lifestyle, build it up slowly until it becomes a habit.
Find Your Center with Meditation
Meditation is a powerful self-care tool for everyone, but it’s especially valuable right now. Whether you’re working from home or have returned to the office, or need to tap inner strength to keep moving forward, meditation can help you get there.
Choosing to give up a child is a difficult and often heartbreaking decision. Seek the support you need to process your emotions and make peace with your situation through Life After Placement
Special thanks, Leslie Campos