Most of us find it challenging to set aside even 10 minutes of quiet time during a day of phone calls, emails, meetings and errands. Finding time to meditate? That's easier said than done! But there are more than a few reasons that taking time to meditate is worth the effort. In fact, the more hectic your lifestyle, the more you may appreciate the balance and calm of meditation and mindfulness. Meditation can decrease stress, as well as lower blood pressure and cortisol levels and increase circulation. And many people who regularly meditate describe a total body sensation of well-being that they take from the practice. Students are being taught lessons in meditation in England, to help with the stress and anxiety teenagers are coping with. If you are looking to reduce stress and treat your body well, meditation could be your holistic answer.
If you've never meditated, and finding downtime in your day is a challenge, you will need to be deliberate as you begin your meditation practice. Rather than put the pressure on yourself to meditate alone a few times a week, enroll in a meditation class or join a meditation group. Meditating at a scheduled time as part of a class or group will help you honor your commitment to your meditation practice and block out external distractions that you might have if you were to meditate in your home or after-hours in your office. If you are concerned that meditation in a group lacks privacy, consider this: meditation is a personal, internal practice. As you begin to meditate more frequently, your surroundings will quickly disappear from your mind.
If you are regularly stressed, you may find it difficult to forget the obligations of your life and move your mind into a meditative state. But with practice, you will be able to nourish your body with inner focus and a calm mind. To help develop your meditative ability, there are several important points on which you can focus. First, find the position that is most comfortable to your body. You may sit cross-legged, or in a chair with your feet flat on the floor, or you may lie down. Be mindful of the sensations you feel in every part of your body and focus on your breath. Breathe in and out slowly as you let each part of your body relax, from toes to the crown of your head.
If you are just starting out and cannot join a group or class, you may still want guidance as you meditate. You can download guided meditation mp3s and apps that travel with you everywhere you go. Try Mindfulness Meditation, which offers five, 10, 15 and 20-minute guided sessions, or Be Happy Now, which aims to lift your mood and increase your self-esteem through meditation. Remember, meditation comes with practice, so devote time to your sessions and schedule them on a regular basis. Once you begin to feel the emotional, spiritual and physical benefits of meditation, it may become an essential element of your life.
