The holiday season is in full swing and it’s important to take a few minutes to relax for your sanity and those around you. Mindfulness meditation encourages the practitioner to observe wandering thoughts as they drift through the mind. The intention is not to get involved with the thoughts or to judge them, but simply to be aware of each mental note as it arises. Through mindfulness meditation, you can see how your thoughts and feelings tend to move in particular patterns. Over time, you can become more aware of the human tendency to quickly judge an experience as good or bad, pleasant or unpleasant. With practice, an inner balance develops.
Regulating heart rate, lowering blood pressure, reducing stress, reducing anger and frustration, improving concentration, focus, attention, and mood, improving sleep quality and decreasing fatigue, and improving digestion are just some of the benefits that have been found in people who incorporate relaxation techniques into their life. Now, who couldn’t benefit from that during the holidays?
Researchers have seen positive results in people who spend just 5-10 minutes, four times a week for six weeks. Those few minutes can happen first thing in the morning, during your lunch break, after work, before bed, or really whenever you can find the time. Deep breathing, stretching, mindfulness training, Yoga, meditation, Tai Chi, and progressive muscle relaxation are just a few techniques that can help you relax. Personally, I take time before going to sleep each night to meditate. Try to commit to one of the practices above for just 2 weeks and watch it become a part of your daily routine. Are you ready to get started?
Simple Steps To Begin Meditating
- Sit or lie comfortably.
- Close your eyes.
- Make no effort to control the breath; simply breathe naturally.
- Focus your attention on the breath and on how the body moves with each inhalation and exhalation.
It’s important to notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus back to your breath.
Find The Program That Fits Your Lifestyle!
There are a variety of programs you can follow, from YouTube to going to a Yoga Studio, find what works for you and get your relaxing. There are a ton of apps out there to help you meditate as well. Here are a few of them..
- The mindfulness app
- Insight Time
- Stop, Breathe & Think
STAY IN THE LOOP
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