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Mindfulness meditation has numerous health benefits, including reducing stress, improving sleep, and lowering blood pressure. According to the National Center for Complementary and Integrative Health, a division of the National Institutes of Health, meditation can even help reduce some symptoms of post-traumatic stress disorder, and attention-deficit hyperactivity disorder, as well as provide coping mechanisms for depression and anxiety.
The idea of meditation might seem daunting. After all, being still and silent for extended periods of time can cause stress for many people. For others, our minds wander, and boredom sets in.
Years ago, the word “meditation” would conjure up the image of a Buddhist monk, sitting cross-legged and spending hours in silent contemplation. Now, this mainstream practice is easier than ever, with dozens of apps available that offer guided sessions, gentle music, and even white noise to play in the background.
The truth is you don’t need to be a monk and you don’t need any special apps or equipment to meditate. It’s free, and once you learn the basics, you can set yourself up for a new healthy habit. Meditation is simple. It’s about learning to quiet the chaos and noticing what happens.
I started meditating when I was in college. I didn’t even know what it was called at the time, but it was the only thing that helped ease my social anxiety and panic attacks. Before class, I’d lock myself in my car and practice deep breathing, trying to relax and calm myself. Twenty-plus years later, it’s still a method I use today, although my practice has evolved and grown over time.
Set the right environment.
Before you sit down for practice, take care of any urgent task that might interrupt you. Visit the bathroom, take the dog out, and feed the kids or cat. If you must have a cup of coffee first thing in the morning to keep you awake, make that cup. My experience is that it’s best to wait until after practice to have breakfast.
Determine where you’re going to practice. You can sit in a chair or on the floor. If you choose the floor, you might want to have a small pillow or cushion to place under your tailbone while you sit cross-legged.
