Mediation 101

Merriam- Webster defines meditation as, “the act or process of spending time in quiet thought.”

Simply put, meditation is a mindfulness practice that allows the practitioner to increase awareness within themselves and, in turn, the world around them.

Now more than ever, people are bogged down by stressors from work, finances, and relationships, and are turning to meditation to alleviate themselves. Let’s dive into some of the benefits and how to get started on your own meditation practice.

Some of the key benefits of meditation include:

• Reduces stress and anxiety

• Enhances self- awareness

• Improves sleep

• Alleviates muscle tension

• Improves memory and problem solving

• Helps to lower blood pressure

Meditation doesn’t need to take up hours of your day. Below is a short meditation you can practice on your own, anywhere, anytime!

Start by taking a moment to find a comfortable seat. Feel yourself being supported by the earth below you. Gently close your eyes and bring awareness to your breath. Feel your belly begin to expand with every inhale, and fall with every exhale. Give yourself permission to breathe naturally, at your own pace, without any control. 

Begin to bring awareness to the muscles in your face. Release your jaw and let your tongue fall away from the roof of your mouth. Soften the space between your eyebrows. 

Slowly shift your awareness to your neck and shoulders. Imagine someone laying a warm blanket over your neck. Feel your muscles beginning to relax. Notice if your breath changes. 

Trace the muscle along your spine and visualize these muscles relaxing. Allow yourself to sit heavier in your seat. Feel your hips begin to relax. Continue moving down to your quadriceps, your knees, your calves, your feet, your toes. Begin to relax the arches of your feet. Feel your entire body become heavy and relaxed. 

Gently shift your awareness back to your breath. Begin to count the length of your inhale, then the length of your exhale. Repeat this for 10 breaths, counting the length of each breath in, and each breath out. 

Once you have landed on your last breath, begin to listen to the details of the sounds around you, flicker open your eyes, then thank yourself for giving yourself this time to go within yourself. 

Take a moment to ask yourself, “how do I feel?” Meditations can be as simple as counting the length of your breath or the amount of breaths you take in a 3 minute time span. Give yourself the gift of silence and mindfulness through this life changing practice.

Ask your wellness coach for more tips and tricks on meditation and mindfulness!