There is a Proverb or Zen saying, " You should sit in meditation for 20 minutes a day, unless you're too busy; then you should sit for an hour."
When I was younger I only thought people who meditate were Monks or hippies. I know super stereotypical and judgmental. I honestly didn't even try to meditate until I was in my yoga teacher training. I am not one that likes to just sit or lay or be still. Even in my yoga teacher training I never liked the ending pose in yoga classes which is just laying on your back called Savasana.
Since I am always reading, learning and researching I had to keep trying and coming back to meditating. Only 5 minutes here and there but I soon realized the days I didn't meditate in the morning I was off. Do I meditate daily, no I still don't, but I am trying. Most days I try for 5-10 minutes but sometimes I have done a little longer. I will keep trying for 10-15 minutes and hope I can get there. But I see the benefits with 5-10 minutes!
The benefits of meditation are extensive — and backed by science.
The mental health benefits of meditation include better focus and concentration, improved self-awareness and self-esteem, lower levels of stress and anxiety, and fostering kindness.
Meditation also has benefits for your physical health, as it can improve your tolerance for pain and help fight substance addiction.
Research suggests that mindfulness meditation can have benefits for health and performance, including improved immune function, reduced blood pressure and enhanced cognitive function.
This is my favorite quote I heard when I was watching a lecture for my holistic health and nutrition coaching school. The Dalai Lama once said, "If every 8 year old in the world is taught meditation, we will eliminate violence from the world within one generation.” And he's possibly right — when we practice meditation, we don't only become more relaxed, we become better human beings.
Studies show hostility, aggression, crime rates, and violence go down.
In a Harvard Medical Study it shows people that meditate are more willing to help others, and increase their own emotional intelligence.
Stress is responsible for 90% of doctor's visits. Meditation is the most powerful stress-relieving tool. Think if doctors prescribed this more and more!
Start small. The goal isn't to have no thoughts in your mind and wipe it clean. Our mind will wonder and that's ok!
Find a comfy seat, either on the floor seated cross legged, or in a chair with a long, tall, spine.
Set a time limit. If you're just beginning, choose a shorter time like five minutes.
Feel your breath. Notice your stomach rising and falling.
Notice when our mind has wandered.
Use an app like Calm, Headspace, Insight Timer, Chopra Meditation, or YouTube. I like using guided meditations. Again you can find these on YouTube.
Use meditation music. You can find these also on YouTube, Spotify, Apple Music.
Close with kindness. When you're ready gently open your eyes and notice your surroundings. Notice how you feel.
Keep trying and practicing.