Although meditation is often associated with the Buddhist religion, it is a secular technique that has been shown by researchers to help with anxiety, depression, and many other mental health symptoms you may have. For example, research shows that engaging in meditation can help with depression and anxiety, lower blood pressure, increase attention and focus, and improve well–being. Further, it helps with impulsivity/reactivity, emotional flexibility, and empathy (Kabat-Zinn, 2003). Researchers have found that meditation improves overall well-being and helps you feel calmer, more grounded, and restores an inner sense of peace. There are several types of meditation techniques that include guided, transcendental, and mindfulness-based meditation.
Guided Meditation
Beginners often will choose guided meditation. A good resource for guided meditation is the Chopra Center. They offer several different types of meditation such as healing empowerment, gratitude mediation, creativity, perfect health, emotional release, and so forth. There are also several types of guided meditations on youtube or through a google search. This allows someone to guide you through mediation through visualization and words.
Transcendental Meditation
Another simple and effective technique is called transcendental meditation. Many people use this technique including Oprah Winfrey who has incorporated it daily with her staff (everyone in the company does this 2 times per day at designated times!). All you need to do is assume a comfortable position, close your eyes, and choose a mantra to repeat to yourself silently over and over for a 10-20 minute period. Some people may choose the word “peace”, “Love”, God” or whatever feels comfortable to you. With your eyes closed, focus on the space between your eyebrows and repeat the mantra over and over. Know that your mind will wander continuously, this is part of the process. Try not to judge what you are thinking or feeling you may want to apply a neutral label. For example, if it is a thought like “I have to make a grocery list” simply notice the thought “this is a thought” or “thoughts” and return to your focus.
Please know that many people start meditating and think they are “failing” because they can’t stop thinking. This is normal. The key is to not let your “monkey mind” (thoughts) win. Even if you meditate 5 minutes per day to start, it will be helpful. This is the best way to work your way up to 20 minutes per day. Remember, like anything creating a habit is challenging in the beginning, but the more habitual you are with your daily practice, the easier it will become.
Mindfulness
Mindfulness can be defined as “the awareness that emerges through paying attention on purpose, mindfully, on the present moment”. Also, it is about allowing the experience to unfold moment by moment without judgment. For example, taking a mindful walk would include staying present, focusing, and noticing what you are seeing and feeling on your walk. Look at the ocean and notice the colors of the water. Look at the sand and notice if it feels warm or cool on your feet, rough or soft. If there is a tree you pass every day, really look at this tree and study it, noticing what it feels like, how many different colors it has, what the trunk looks like, what are the colors of the leaves, etc. This allows you to notice what is happening in your environment and be fully present versus lost in your head on the past or the present.
Other ways to practice mindfulness include:
- Focus on your breathing
- Observe or connect with your inner experience “where do I feel this in my body?”
- Be present and focused while completing a household chore
- Savor food by eating slowly and involve all your senses (what does this look like, what does it taste like, smell like, feel like)
- Engage in meditation or yoga
- Spend time in nature
