Top 5 Benefits of Meditation

Meditation lets our minds settle on the now instead of dwelling on the past or worrying about the future. Research shows that meditative techniques can have a range of positive effects on overall health and psychological well-being.

Top 5 Benefits of Meditation

• Stress Reduction
• Helps with anxiety and depression
• Improved focus
• Stabilizes blood circulation in the body and regulates heartbeat, metabolism and blood pressure.
• Increased sense of empathy

Tips for Beginners- Meditation How To’s

I used to practice meditation (like a lifetime ago- before kids.) My yoga instructor recently said “It’s OK to drift away from your centre- the place where your creative force resides, the place where you feel safe and at home, where your true power lives. It’s OK to take side trips, but make sure you return.” Yep. I took a 14 year side trip, but !’m trying to get back to my centre. Meditation is both the hardest and easiest thing to do. In meditation, we just have to be still and do nothing. So why is it so hard? It takes practice like anything else. The key is to find what works for you. Start small- practice for a minute or two as you build your “spiritual muscle” Remember that it is common for your mind to wander during meditation, no matter how long you’ve been practicing. If you find your attention wanders, notice your thoughts and let them pass without judgement, and focus on your breath.

Here are some ways you can practice meditation anytime:

Deep Breathing. Focus all your attention on your breathing. Concentrate on feeling and listening as you inhale and exhale through your nostrils. Breathe deeply and slowly. When your attention wanders, gently return your focus to your breathing.

Scan your body. When using this technique, focus attention on different parts of your body. Become aware of your body’s various sensations, whether that’s pain, tension, heat or relaxation. Combine breathing exercises and imagine breathing calmness into and out of different parts of your body.

Repeat a mantra. You can create your own mantra or use one of these:
-OM: the universal vibration which represents the stillness of pure being. Focus on an intention as you let the sound waves of your OM ripple out like a stone dropped into a pond.
-I change my thoughts, I change my world.
-I am.

Use a Meditation App like Calm or Headspace.

Walking meditation: Walk with intention. Bring awareness to your feet making contact with the earth. Be present and notice the sights around you, the wind, the trees, a flower, without thinking about the destination.

Pray

Loving Kindness (Metta:) In this type of meditation, you focus your attention on feelings of love, compassion and gratitude.

Here’s an example of a loving-kindess meditation I learnt when I was in Australia:

Loving Kindness Meditation

Visualize your body as if it were a temple. It is in this temple that healing takes place, a healing that brings you closer to yourself, your peace, the love that is within you. See thoughts that come into your mind as birds in the sky and let them go. Breathe into your heartspace, the love that nourishes and embraces you, and connects you to the Universe, the Earth, the trees, the stars.

My body is my temple.
My breathe is my friend.
My mind is calm and peaceful.
My heart is full of love.
I am pure love.

Come back into your breathe. Let this love emanate to all beings. Feel the love within you shining in your smile.

I use a combination of all of these techniques. After 3 weeks of practicing, I am up to 20 minutes of meditation a day, and I am feeling the benefits!

Namaste.