Living in a society where we are all required to do more, sleep less, perform better, get richer, and find room for others, it’s hard to find the “me” in much of anything. So much of daily living is performing. Where our minds are constantly racing to the next thing. Sleep is interrupted by alarm clocks and delayed by late nights. No matter what the reason, whether it’s family, work, or school, it seems there is not enough time in the day.
Reports of declining mental health is increasing in depression, anxiety, sleep disturbances, and addiction. The big question is: How to cope? Is it really possible to find time for “you?” To build a way to relax, think, and rejuvenate without any artificial replacements.
I say, absolutely! The way to finding “me” is through ME-ditation.
Meditation is defined as many different things. Marsha Linehan defines mediation as the ability to open the mind and acknowledge thoughts and senses, without showing judgment or analyzing, while embracing the unknown, through daily practice.
The benefits of meditation far out weigh any screen time on a smart phone. From decreasing depression, lowering anxiety, decreasing heart rate and blood pressure, improving relaxation skills, potential to improve sleep, and finding spiritual connection. It’s also used in addiction recovery. The biggest evidence is that it improves emotional intelligence!
John Cabot Zin outlines the ABC’s:
A-Awareness: Becoming more aware of the mind and body. Thinking and doing.
B- Breathe: Allowing yourself to be with your experience. Create your story without reacting or responding. This can create compassion for yourself and others.
C- Compassion: By creating pause between the experience and our reaction we can make wiser choices.
Research is beginning to show that mindfulness and meditation increases our emotional intelligence, and the way we monitor the emotions in others and ourselves.
The beginning to meditation is as follows:
*Acknowledge you need “me” time.
*Find a quiet space
*Sit or Lay down
*Put your hand by your side
*Clear your mind
*Close your eyes, or try a sleepy gaze
*Breathe in through your nose for 5 counts
*Pause or hold for 5 counts
*Exhale through your mouth for 5 counts.
If thoughts come into your mind during your exercise, sweep them from your mind. Be aware of your body and sensations. Focus on the your breathe. Feel the air in your nose or mouth as you inhale and exhale. Acknowledge what you hear or smell. Feel your body relaxing. And breathe. Start with 5-10 minutes daily. The key to prolonged benefits, is to practice, practice, practice. If you fall asleep during your exercise, that’s good! You need it!
If you enjoy this simple meditation, seek out our trained therapists to deepen meditation skills and other powerful approaches to mindfulness.