Meditation
I have been trying to mediate every morning as part of my routine for a few months now. Finding the time and motivation to actually get up early and make the effort to practice meditation has been an ongoing battle. Sleep in for an extra half an hour or start the day by meditating. It is so easy to forget why we bother to do activities that are for our benefit.
Setting my alarm to wake early and having my phone across my room has encouraged me to get up at the same time everyday. My body has become so accustomed to rising at 6:30 A.M. that regardless of my intent I wakup at this time no matter what. Ultimately by forcing myself to stick with the routine of rising to meditate, it is becoming easier to do so as time goes forward.
Our future selves would no doubt be thankful for the time we put in now to build healthy habits and hopefully reek the benefits of meditation from the years of practice.
Breath focus is a great technique to start with and is one I do every morning and a few nights. Basic steps for this type of meditation
- Find a quiet area to sit or lie down.
- Start to focus on your breathing - inhale and exhale. It can be helpful to have a mantra to say or think to keep your mind on your breath; a simple phrase such as "In" and "Out".
- If your mind starts to wander, gently bring your attention back to your breath.
I have listed below 5 benefits of meditation captured from the book The Willpower Instinct by Kelly McGonigal, online research, and my own experiences
- Sleep
- Self Control
- Willpower
- Stress/Anxiety
- Mental Fatigue
Although this list doesn't encompass the magnitude of advantages meditation brings, it is a good reminder of a few big ones for those willing to give it a try and to continue the practice😊
Sleep
One of my greatest pains in adult life is constantly being exhausted. Falling asleep on time while also staying asleep are struggles I have experienced consistently. With meditation you could lower your heartrate, calm anxious thoughts which tends to always creep up at night, and shift your focus to your breath. Putting attention on this rhythmic sensation from your body promotes more mindfulness and helps relax the body and mind.
Self Control
With regular meditation, your ability to maintain self control for longer periods of time and over a great range of skills tends to improve. Attention, focus, impulse control, and more self awareness are all effects of meditation. As someone who struggles to go to the gym after a long day of work my self-control is always in need of improvement. By regularly incorporating meditating in my day I have found going to the gym, and impulsively eating less flaming hot Cheetos easier to manage.
Willpower
Kelly McGonigal defines Willpower for a person as "the ability to control their attention, emotions, and desires". Willpower is a resource like any other energy - it slowly depletes throughout our day. It takes skill to increase and maintain willpower, with one of the easiest prescribed methods being meditation. Our brains are wired to learn new skills and habits with repetition. Want to be better at math, do math everyday. Want to start running, run a little everyday.
By focusing on your breath through meditation you effectively train your mind to withstand distraction and improve concentration. Two tools we are always in search for in our complicated worlds.
Stress/Anxiety
Our life is filled with so many components outside of our control leading to anxiety and stress. By being mindful of your breath, you become more aware of your body and control over it. By breathing in a deliberate relaxed state you are able to calm your nervous system which helps bring your blood pressure down and steady your heart rate. Both that spike during a stressful time.
The beautiful aspect of the breath focus is that it can be done anywhere without anyone noticing. So anytime you begin to feel anxious, try to bring your focus to your breath and with some time that feeling can dissipate.
Mental Fatigue
With the benefit of good quality sleep, I have noticed I get less tired easily throughout my day. I have also started to catch on to what point of the day I start to get tired - which tends to always be at 3 pm 😂. By being more mindful through practice, I am more attentive to my mental fatigue which naturally occurs after being awake for many hours during the day. By taking the necessary break to recuperate my energy, I am able to avoid overworking my brain and body.
Conclusion
Although meditation is so beneficial, I did find it hard to maintain a steady schedule in the beginning. Getting up earlier in the work day for my mental and physical health wasn't as easy of a habit to begin. But taking that time and forgiving myself for faltering quiet frequently was the attitude I needed to make it a new habit. One that results in me waking up before my alarm even goes off in the morning to maintain. It is always beautiful to spend that time with/for myself, especially in the morning - Â before the chaos of the day truly begins and one where I can feel the beneficial differences coming forward.
Further Reading!
Articles I found interesting on the effects of meditation!
Mindworks Team
