Meditation Archives - Page 6 of 6

One of the main reasons it can be so difficult to find time for meditation and make it a part of your daily routine may be that you don't necessarily know how to do it correctly. People expect certain things from meditation, but often their mental images don't come true when they start to meditate. Expecting peace and relaxation to overcome all of your stressors right away is unrealistic, as well as sitting in the lotus position for hours on end! You may find that it's difficult to clear your mind of all thoughts, or that you're constantly fighting the urge to move or fidget. This is completely normal and to be expected, as your mind and body are not used to sitting still for an extended period. The truth is that meditation can be quick and easy and still provide you with plenty of benefits. So let's take a deeper dive into it. What Is Meditation, And Why Should I Do It? Generally, meditation is the practice of focusing your attention on a specific object or thought and clearing your mind of all distractions. This can be done by sitting still and focusing on your breath, or by letting your thoughts wander without judgment. There are many reasons people might choose to meditate. Some people do it to relieve stress or anxiety, while others use it as a tool for contemplation or self-discovery. Meditation can also be helpful in improving focus and concentration, and some people find it helpful in managing pain or other medical conditions. Here are just some of the major benefits of meditating: 1. Improves cognitive function Many people think that mediation is a great way to relax, but it's also good for your brain. Studies have shown that meditation improves cognitive function and even decreases the risk of Alzheimer's Disease. 2. Decreases risk of depression and anxiety Meditation can help to reduce the risk of developing depression and anxiety. By practising regularly, it can teach individuals how to control and focus their thoughts, which can, in turn, lead to a calmer and more positive overall outlook on life. 3. Helps relieve stress Meditation has been shown to be effective in reducing stress. It can help you learn to control your thoughts and reactions, so you're less likely to feel overwhelmed by everyday stressors. And it's a calming, peaceful activity that can help you find inner balance and peace. 4. Increases concentration Meditation can help improve your concentration. It allows you to focus and clear your mind of distractions. By taking some time each day to meditate, you can increase your ability to concentrate and be more productive in all areas of your life. Why Do I Find Meditation So Difficult? One of the reasons meditation can be difficult for some people is that it's a new experience. Your mind and body are not used to sitting still for an extended period of time, so you may find it challenging to focus on your breath or to let your thoughts wander. In addition, many people find it difficult to clear their minds of all thoughts. It's normal to have thoughts pop into your head during meditation, but you should try to let them go without judgment. Don't get frustrated if you can't focus or if your mind keeps wandering- that's all part of the process. Here are some other common reasons people find meditation so difficult: People have high expectations for how meditation will make them feel and grow disappointed with slow or no results. People feel silly. People get bored. People are not aware of the benefits they will get from meditation It can be difficult for people to sit still and not move People's minds are constantly active with thoughts, and they find it hard to shut off People find it difficult to focus on their breath and count breaths How Can I Make Meditation Easier? In order to make meditation easier, it's important to first understand why it's difficult for you. Once you understand what your expectations are and why you are struggling to meet them, you can find ways to work around the challenges and make it a more enjoyable experience. Are you setting high expectations? You don't need to start with a thirty-minute daily routine. Two minutes, whenever you can fit it in, is great and will still give you many of the benefits. Do you struggle with a wandering mind? That is normal. Think of your attention as a muscle. You wouldn't start with the heaviest weights at the gym. Nor would you start your first day of running with a marathon. Start with tiny goals that are so easy, it almost feels silly. Not ten minutes, not even five minutes. Try just two minutes. If you find that difficult, try just thirty seconds. Exercise that attention muscle, and you will find that meditation becomes easier and easier to the point where you can move on to five minutes with no problem, and then soon enough you'll be doing twenty-five-minute sessions without a second thought. Important: Remember to be kind to yourself. If you berate yourself for your perceived failures, you won't want to risk failing again, so you won't try. Be kind and reward yourself for trying your small goals, even if the result wasn't perfect. Next time it will be even better and that will all be because you tried that first time. A Two-Minute Meditation Routine You Can Do Almost Anywhere: Start by finding a comfortable place to sit or recline in. This can be in your parked car, at your desk, or even in the bathroom! Set a timer for two minutes on your smartwatch or phone, or simply decide to relax and go with the flow. Begin by focusing on your breath. Just pay attention to it, don't control it just yet. Once you have found your rhythm, count your breaths-in for 4 seconds, then for out 8 seconds. Repeat this several times. If you notice your mind wandering, simply bring it back to your breath. Don't chastise yourself. Don't start over. Simply notice attention wandering and bring it back. Once your timer goes off, or you decide it is time to move on, simply take one last deep breath in, hold it for a moment, and then let it go, and move on with your day. That's it! Congratulations! You completed a whole meditation session. A Simple Hack To Ensure You Meditate Every Day Without Fail If you want to form a mediation habit, the easiest thing you can do is attach the new habit onto an old habit you already do without fail. Take the two-minute meditation from above as a starting point, and find a point in your day where you do the same thing, day in, day out, without fail. The key is to pick something you cannot fail to do. Here is a list of ideas: Wake up Go to the bathroom Brush your teeth Shower Have a cup of coffee/tea/beverage of your choice Have breakfast Drive to work Eat lunch Pick up the kids from school Drive home Eat dinner Watch TV Go to sleep Notice how I didn't put anything on that list that was weekly, or a nice-to-have such as shopping or going to the gym? That is because you need to think about the things that you cannot function without doing. There is a really good chance that you do at least three of those things every day, and it is very likely that you do nearly all of them. Pick one. Then decide if it makes the most sense to meditate before, during, or after that daily habit and give it a go! A Few Tips to Make Sure You Stick To A Daily Meditation Habit Forming any kind of new routine is tricky and can often feel overwhelming. I've compiled a list of simple tips to keep you on track and make sure that you simply cannot fail to keep going: 1. Do it early. It always seems easy to put things off and say you'll do them later. My advice is to attach this new habit to your daily routine as early as you can in the morning. Such as when you wake up or first go to the bathroom. Your willpower and decision-making skills are stronger when your mind is fresher, and a meditation session can set your mind up for the day ahead. 2. Don't reprimand yourself. If you miss a day or ten, don't be hard on yourself. Just pick up the new habit where you left off, and remember that every single meditation session you do helps your brain and your health. Beating yourself up for 'failing' helps no one. 3. Keep it up for 21 Days. There is a lot of research that suggests that for most people, keeping up a new habit for just three weeks is enough to make that habit last a lifetime. Some people can take up to 60 days, so don't be hard on yourself if you are not one of the '21ers'. It might take you a little longer, but you will get there. Just be kind to yourself. 4 Remember: Anyone can form a habit. Even you. The part of your brain that forms habitual behaviour [the basal ganglia] has no ability to discern good habits from bad ones (that is up to your higher brain functions), it just likes routine and reward. This means that if you have EVER formed any kind of bad habit, whether it's the big bad ones like smoking or little ones like throwing dishes in the sink rather than washing them up right away, this means your habit-forming function is working perfectly and you can tune it to form good habits just as easily as bad ones. Final Thoughts Meditation is a difficult practice to stick with because it can be hard for beginners to understand how long they should meditate and what the benefits of meditation are. There are ways you can make your meditation sessions easier, though. For example, if you want to form a daily habit that will help you reach mindfulness goals in less time- something like two minutes per day- then start by attaching this new routine onto an old one! You could do this by doing your first mediation at a set point near the beginning of your day or right before sleep. Meditation can also be made simpler through some other methods, such as not being too hard on yourself when you miss days and remembering that anyone can form a habit- even you! So don't be discouraged and keep practising.