If you experience stress, anxiety, insomnia, chronic pain, or poor concentration, incorporating a daily meditation practice may help. Meditation is a practice that can take time to master, but the good news is that you don’t need to be an expert to reap the benefits.
What is meditation?
Meditation is a practice originating in India and described in the ancient Hindu Vedic texts as a set of techniques to connect to one’s inner self and reach an altered state of consciousness. The term meditation loosely describes various practices and techniques, including concentration, contemplation, breath manipulation, visualization, sound use, mantra (repeated word or sound), and intentional movement (yoga, tai chi). Each meditation technique can help you tap into your senses and emotions.
Meditation is a virtually risk-free and cost-effective practice that people of all ages can do with a little patience and guidance. If you’re new to meditation and unsure where to start, there are several meditation apps (e.g., Calm, Headspace, Breathe, Inside Timer), websites, and online videos that provide free or low-cost guided meditation instruction.
5 Simple Steps to Get You Started
- Step 1: find a quiet space or put on noise cancelling headphones.
- Step 2: Sit, lie or stand in a comfortable position.
- Step 3: Close your eyes.
- Step 4: Breathe naturally and focus your attention on your breath.
- Step 5: Notice how your body moves with each inhalation and exhalation. You may notices sensations in your nose, throat, chest or abdomen. If you mind wanders, its ok. Just keep bringing your attention back to your breath.
Evidence-Based Health Benefits of Meditation
- Promotes better sleep
- Reduces stress and anxiety
- Improves symptoms of depression
- Relieves pain
- Improves memory and protects against cognitive decline
- Sharpens focus and concentration
- Supports cardiovascular health
Jacqui’s Favorite Meditations (simply google these to get more details)
- Dr. Weil’s 4-7-8 breathing technique
- Belly breathing
- Hand on chest, hand on belly breathing
Conclusion
The simple practice of daily meditation can help improve your physical and mental health by reducing stress and anxiety, promoting better sleep, boosting cognitive function, and improving cardiovascular health. Research reveals that beginners and long-term meditators alike can benefit from daily meditation, no matter their skill level. Speak to your integrative healthcare practitioner about incorporating meditation into your wellness plan.
