Meditation Benefits for Mind & Body
This year, I’ve made it my personal goal to make meditation a daily habit. I’ve done enough research on this topic to know that it has some phenomenal health benefits.
But what is meditation?
Meditation is defined as a mental exercise with focus or concentration on one’s breathing or a mantra or intention with the purpose of reaching a heightened level of mindfulness.
As a Chiropractor, I approach the body from a holistic perspective, primarily focusing on removing any interference along the spine (vertebral subluxation) with a physical adjustment.
But there is this mind-body connection that is in constant flow.
Emotional/mental or spiritual stress can produce symptoms of physical dis-EASE in the body.
In the same way, if we are physically run down, it adversely affects our minds. We are well aware of how important it is to take care of our physical bodies, but it is easy to forget that taking care of our mind is equally important.
If you have a healthy, peaceful mind, your decisions, attitudes and reactions to life will reflect that inner calm. Meditation is a tool that you can utilize anywhere, anytime, in any moment improve the health of your mind.
Mind and Body Work Together.
With meditation, our overall health can benefit by training our mind to let go of negative thoughts, self-limiting beliefs, doubts, fears and encourages more positive thinking. Meditation leads to greater mental clarity, lowers stress levels and reduces anxiety and depression.
These positive changes in our mind can improve the health of our brain, which is the master organ of the body.
The brain shows improvement in many different areas when meditation is practiced regularly:
- Enhanced learning ability
- Improved cognitive ability and memory
- Greater self-awareness
- Less wandering thoughts
- Greater attenuation to stay in the present moment
- Greater ability to reflect on emotions with clear observations
- Better regulation of neurotransmitters
- Strengthens feelings of compassion and empathy
How to Meditate Effectively
With the changes in our world over the last year, many group settings have been cancelled, postponed or discouraged. We also have busy lives and for myself, I find it easier to meditate at home. The first thing to do is choose a meditation method that you can look forward to. We all have a long list of things to do in any given day and meditation should NOT feel like an additional task, but rather something to look forward to.
Here are some helpful tips on how to meditate effectively:
1. Think about your motivation
Are you meditating because you want less stress, better health, greater clarity in your thoughts, management of pain? Your reason doesn’t have to be complicated. If you are unsure, one place to start is to focus your meditation on gratitude. It is a good choice and if done in the morning it can benefit your whole day. When you know why you’re interested, you will know which meditation practice is right for you.
2. Start small and work your way up
I began at 5 minute meditations. I did this because it was a practice I had never done before, and I wanted to create manageable sessions. It makes a difference, even though it is short. Sitting in awareness for even a few minutes can feel like forever. We don’t let our minds stop most days, so starting small is the best way to practice and gain the momentum you will need to sustain longer sessions. The quality of your mediation is more important than the length.
3. Pick a convenient time and comfortable spot
One of the best ways to meditate at home is to find a quiet place away from noisy distractions. Pick a time that’s convenient for you. Early mornings are my favorite time, as it sets the tone for the rest of the day and my babies are still sleeping and don’t need my attention.
You’ll also need to find a comfortable position. You can sit on a meditation cushion, chair or even a couch, so long as you feel comfortable and you can sit up straight. Do your best to find a position where your spine is aligned. Your neck and shoulders should be relaxed, and your eyes can be half open or shut during the meditation session.
4. Try a guided meditation
I don’t have the ability to meditate on my own...yet. Guided meditation gives structure to the practice and makes it easy to follow. Some apps that I find helpful are Headspace and Calm. Both have a free option available or a membership option. Have a seat and choose from the guided meditations and enjoy the journey.
5. Focus
Whatever form of meditation you choose to practice, it is important to train your mind to focus. Awareness of the present moment is key. There will always be distractions that come up, sounds, smells, tension in your body, an itch etc. In addition, there will also be distractions from your own mind, to do lists, things you have said or done, things you plan to do, emotions, ideas… the list is endless.
The best way to keep your mind present is to focus on your breath. Be aware of your inspiration and exhalation and if it helps, count to your breaths to 0-10 and then start over again. When those distracting thoughts pop into your head, simply acknowledge there presence and go back to focusing on the breath.
Cheers to happy, healthy thoughts friends!
Yours in Health,
Dr. Kayla Lucas