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 never 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 means different things to different people. Renowned psychologist 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 outweigh any screen time on a smart phone. These include reduced depression, lowered anxiety, decreased heart rate and blood pressure, improved relaxation and sleep, and the ability to find spiritual connection. Meditation is also used in addiction recovery. Perhaps the biggest evidence of the benefits of meditation 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 a pause between the experience and our reaction, we can make wiser choices.
Research is beginning to show that mindfulness and meditation increase our emotional intelligence and the way we monitor the emotions in others and ourselves.
Here Are Some Tips For Your Meditation Practice:
*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 your breath. 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.