Besides screaming into a pillow or squeezing stress balls, I’ve got another effective way to relieve stress: Meditation!
My last post I talked about a few breathing techniques. Meditation partners well with this – actually, it’s essential. So if you think you’re ready to graduate into the world of mindfulness, here’s how to begin:
- Come into a comfortable position. If you’re seated, (you don’t have to sit cross-legged on a meditation cushion) uncross your legs, ground your feet, rest your arms, and sit up tall to the best of your ability. If you’re laying down, lay on your back and uncross your legs. The more support (a chair back, a pillow or blanket) you have to be relaxed and comforted, the better. The more at-ease you’ll be, the better you’ll be able to focus.
- Close your eyes or find a soft gaze onto something unmoving. Begin your breathwork.
I’m going to stop there for now. Why? Because I know there are so many questions on how to meditate. Here are some tips:
- You don’t have to “still your mind.” Meditation is about letting thoughts come in… and also out. If you have a busy mind, don’t try to stop the thoughts. This isn’t easy, which is why it’s called a practice. Keep coming back to your focus (read on)…
- Try focusing on your breath, how your body is feeling and how’s it moving. Why? So that you can be present. These “thoughts” that come to us usually sit in the past or future, so why not be in your body now? This also allows you to be more connected to yourself.
- Begin meditation at 3 minutes. Then add a few minutes each day. Eventually, you’ll be able to sit/lay for as long as you can.
- Notice how you feel (directly afterward, and down the road)!
Lastly, don’t judge yourself. A meditation practice isn’t meant to be perfect. We get distracted sometimes. Don’t worry about if you’re doing it right – eventually you’ll just know.
If you want to learn more about the scientific benefits of meditation, here.
Oh! And here’s a great app to try guided meditations.