Forget the singing bowls, crystals, or lavender incense, meditation requires far less time and effort than generally believed. With just a little bit of focus, you too can reap meditation’s numerous health benefits.
Consistent meditation can help decrease symptoms of depression and anxiety, improve mood, strengthen memory and attention, reduce chronic pain symptoms, and even help you to recover quickly from illness. But living a busy, modern day life leaves little room for meditation. Or does it?
The American Psychological Association defines mindfulness meditation as, “training your attention to achieve a mental state of calm concentration and positive emotions,” and breaks the practice into two main parts:
- Focus on the physical sensations of your body, your thoughts, and your feelings in the present moment.
- Observe your thoughts and feelings without judgement. Take note of their existence and let them go.
This practice of mindfulness meditation can be used throughout the day, any time you need to slow down and take a breather. Instead of mindlessly slogging through the daily motions of life, the NHS Foundation Trust has great suggestions for incorporating mindfulness meditation into otherwise mundane activities. Here’s a few for you to try out today:
Research shows that meditation can be just as effective for improving symptoms of depression as an antidepressant.
Brushing Your Teeth – While you do the important job of maintaining your dental health, why not enhance your mental health as well? As you brush, start by focusing on the feeling of the toothbrush against your teeth. How does your toothpaste taste? Is it spicy, refreshing, bland, or sweet? Bring your attention to the movements of your hand and the feeling of the brush beneath your fingertips. Try and focus on these sensations completely. If your thoughts drift away from the present moment, acknowledge them and let them go, then return to your body.
Eating Lunch – Taking your lunch break is always a good way to refresh and recharge, but by combining it with mindful meditation, you could also be preparing your mind for the rest of the day. Begin by focusing on the texture of the food as you eat. Is it soft, hard, chewy, or soft? Pay attention to the texture and color of the food. How does it taste? Notice the way your mouth moves as you chew. You don’t need to meditate for the entire lunch break but try being mindful for at least the first couple bites. See if this exercise helps you focus better once you return to work.
Reading Your Emails – Is your inbox stressing you out? It’s a common reaction. Mindful meditation can help you calm down, so you have no problems tackling today’s emails. First, take a couple seconds to turn away from the computer screen. Notice the feeling of the chair beneath you, and the weight of your arms on the table. Bring your attention to your feet on the ground. Can you feel the rhythm of your inhales and exhales as you breathe? If you start to worry about today’s to-do list, accept these thoughts as they arise and refocus your attention on your physical body. Do this for a couple seconds to a minute before returning to your emails feeling energized and invigorated.
Combine Your Exercise With Meditation – Every year, the most popular new year’s resolution is working out more. But your overall wellbeing comes from more than just physical exercise — your mental health is just as important. Combine your physical and mental health journeys by simply applying the practices of attention and acceptance as you work out. Pay attention to where you feel the stretches in your body, or how the muscles in your arms react as you use weights. Instead of listening to music, try to be fully in tune with yourself as you exercise. This is a great way to strengthen both your body and mind at the same time!
Mindfulness meditation is easily adapted to any lifestyle, no matter your schedule. Don’t let yourself get bogged down by the busyness of daily life. Research shows that only 12 to 15 minutes of mindfulness meditation 3 to 4 times a week is required to see profound improvement in your quality of life. Take the step towards bettering your health today and start living mindfully!