There is a Proverb that says, " 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 thought only people who meditate were Monks and hippies. I know stereotypical and judgmental. I honestly didn't even try to meditate until I was in my yoga teacher training. I don't like to just sit or be still. In my yoga teacher training we did a meditation. I kept opening my eyes looking around the room, everyone looked so peaceful and here I was dreading it, so bored, and couldn't sit still. Afterwards the teacher said that was 30 minutes. Everyone, but me thought it went by so fast. I thought it was the longest 30 minutes of my life.
The thing is, I know the research and studies about how beneficial meditation is. 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.
Now five years later I do meditate every single morning. Even when I am traveling and on vacation. The beginning of this year I was meditating for 5 -15 minutes but these last few months I am meditating 15-20 minutes and I have even done a 60 minute meditation recently.
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.
Boosts self -esteem
Can lead to a more positive outlook on life
Improves attention span
Fights off age related memory loss
Improves sleep
Can help alleviate chronic pain
Decreases blood pressure
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.
I have meditations on my podcast but there are apps like Calm, Headspace, Insight Timer, Chopra Meditation, or YouTube. I like using guided meditations.
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.
Meditation books for beginners:
10% Happier by Dan Harris
How To Meditate by Pema Chondron
Think Like A Monk By Jay Shetty
Practicing Mindfulness: 75 Essential Meditations to Reduce Stress, Improve Mental Health, and Find Peace in Everyday by Mathew Sockolov
Books to manifest during meditation:
Dear Universe by Sara Prout
Manifesting Through Meditation by Cassandra Bodzak
Meditation books for kids:
Breath Like a Bear: 30 Mindful Moments for Kids to Feel Calm and Focused Anywhere by Kira Willey
Just Breathe by Malika Chopra
I Can Do Hard Things: Mindful Affirmations For Kids by Gabby Garcia
Meditation books for teens:
Learn How to Meditate: A Beginner's Step by step Guide and 90 Day Journal by Natalie Brown
The Mindful Teen by Dzung X
Mindfulness for Teens in 10 Minutes a Day by Jennie Marie Battistin
Other Meditation Books:
The Power of Now by Eckhart Tolle
Becoming Supernatural by Dr. Joe Dispenza
The Surrender Experiment by Michael A. Singer
Good Morning Intentions by Britt Deanna and Tara Schulenberg
Meditation can have so many health benefits, from physical, mental, and emotional. If you would like to become more calm, improve your focus, reduce stress, help with anxiety, depression, chronic pain, addiction, mindfulness, or even practice gratitude and patience you should give it a try and see for yourself all of the benefits.
Most importantly keep trying and practicing.