How Meditation Can Help Your Mind and BodyCope with Stress.
How Meditation Can Help Your Mind and Body Cope with Stress. Guest article for The Mindful Playground by Julie Morris- Life and Career Coach www.juliemorris.org
Life changes, whether small or large, can affect your well-being. You may have many new things to think about right now, but it's essential to take care of yourself. One practice that can fit into almost any schedule is meditation. Below, Julie Morris – Life and Career Coach provides some practical advice to get you started on your meditative journey.
Sources of Stress
Almost anyone can relate to the experience of feeling stressed, but the origins of stress can be different for each individual. Decluttering the home to help cleanse the space can make room for positivity in everyone’s outlook and relationships.
Difficulty sleeping is a symptom of stress that’s easy to spot. Monitor screen time and caffeine intake. Stick to healthy, nutritious foods as much as you’re able, and look for an open slot during the day to introduce a meditation regimen.
How To Get Started
Meditation is an excellent lifeline in a time of crisis. When you experience stress or anxiety, your breathing and heart rate increase, your muscles tense, your thoughts become scattered and your body releases stress hormones into your system. In only a few minutes of meditation, your respiration and blood pressure lower, your muscles relax and your hormones begin to return to normal levels. Meditation can also boost the immune system.
It isn't hard to start meditating. Even 5–10 minutes is enough time to reap the benefits. Choose a time and place, if possible, to meditate each day, so it becomes part of your routine. If your schedule changes, that's OK; take a few minutes when you can.
Sit straight and tall, lengthening your spine and holding your head high to increase alertness and energy flow. Set a timer so that you aren't tempted to check the clock. Focus on breathing slowly and deeply. Observe your thoughts and let them pass. Do the same for your body—an itchy nose, cold feet, and so on. Stay as still as you can to quiet your body and mind.
Getting started is that simple. As you progress in your meditation skills, you may find it helps you focus when you open a window, play soothing music or listen to a podcast. If you want to follow along with an app, We Know Yoga suggests trying Calm or Headspace. The guidance can help you stay on track or regain your focus if your mind wanders. Also, consider adding some comfy pieces to your wardrobe that will allow you to truly relax.
Creating a Meditation Space
You probably look forward to climbing into a cozy bed at the end of the day or settling in your favorite chair in the evening. The spaces you create for comfort are part of a routine that relaxes and refreshes you. Setting up a meditation space in your home can have the same effect. Your mind will associate it with calm and relaxation.
Choose a spot with as little noise as possible. If you can, find a location with natural light, which Feldco explains boosts your energy and mood naturally. It doesn't have to be an entire room; a corner will work fine. Comfortable seating is important. If you have trouble sitting with your back straight, you may find that a chair works best. Otherwise, a mat or cushion will do. Keep a blanket handy in case you get cold. A touch of nature will increase relaxation, so adding a plant is lovely. Keep your space clean and avoid eating or drinking there. If you'd like to add scent, a few relaxing choices for meditation include sandalwood, lavender and rosemary.
Now more than ever, it's important to take care of yourself. Meditation is a great way to do that, and it doesn't require much time or space. Your mind and body will thank you.
Lizzy Shortall at The Mindful Playground has mindfulness resources for children and adults. It’s never too early to develop a positive outlook and begin the practice of meditation. Try one of her guided meditations today!