A few of you have been curious about meditation – how to get started, what apps can help you, and if it’s really for you. The answer? Absolutely! Meditation is a practice that trains your attention and awareness, and the benefits are backed by a growing body of research. We’re talking stress reduction, improved focus, and a calmer, more centred you.
But here’s the thing: meditation isn’t about achieving some mystical state of complete mental stillness. It’s about learning to observe your thoughts and feelings without judgment. Imagine yourself watching a cloud drift by. That’s the kind of awareness we’re aiming for.
The beauty of meditation is that it’s incredibly flexible. You don’t need to wear special clothes or dedicate hours of your day. Forget the image of someone sitting in a lotus position in a perfectly quiet room (although that can be nice sometimes). You can meditate while walking, doing chores, or even waiting in line for a cuppa. It’s all about finding a few moments to focus on the present, whether it’s the rhythm of your breath, the feeling of your feet on the ground, or the sounds around you.
Science Says Meditation Works
Studies have shown that meditation can have a significant impact on both your mental and physical well-being. Here are some highlights:
- Stress Reduction: A review of research concluded that meditation lives up to its reputation for stress reduction [1]. Meditation helps lower levels of cortisol, the stress hormone, leading to a calmer and more relaxed state.
- Improved Focus: Regular meditation practice can enhance your ability to focus and concentrate. Studies suggest it can improve cognitive function and working memory [2].
- Better Sleep: Many people struggle with sleep issues, and meditation can be a powerful tool. Research shows that mindfulness meditation practices can improve sleep quality [3].
Grounding Meditation in Yoga
In fact, meditation is a common practice in many disciplines, including yoga! In my yoga classes here in Rugby, we always incorporate a grounding meditation as we come onto our mats at the beginning of the session. This short practice helps us centre ourselves and connect with the present moment, setting the tone for a mindful and focused yoga practice. The practice itself can be a form of meditation in motion. By focusing on your breath and the connection between your breath and movement, you can enter a state of mindful awareness. As you flow through the postures in your yoga practice, becoming present with each movement and sensation, you can cultivate a sense of calm.
Getting Started with Guided Meditation Apps
Need a little guidance? Here are two of my favourite apps to help you get started:
- Balance: This app offers a variety of personalised guided meditations on different themes, from stress relief to improving sleep. Each day in the Balance app, you’ll answer questions about your meditation experience, goals, and obstacles. Then using a meditation audio library with thousands of files, Balance assembles meditations personalised for you. There’s also a free trial.
- Headspace: Headspace is another great option with a user-friendly interface and courses designed specifically for beginners. They offer a progressive approach, building on the skills you learn in each session. They also offer a free trial.
Ready to Give Meditation a Try?
Here’s my suggestion:
- Download one of the apps above (or find another one that speaks to you). Many apps offer free trial periods so you can explore their features before committing.
- Start with a short, guided meditation (5-10 minutes is perfect). This will help you ease into the practice and learn the basics of focusing your attention.
- Find a comfortable position, whether sitting in a chair, kneeling on a cushion, or even lying down. The key is to find a position you can sustain for a short period without getting fidgety.
- Close your eyes (if that feels comfortable) and focus on the guided instructions. The app will likely guide you to focus on your breath, but some meditations might use other techniques like visualisation or mantra repetition.
- Don’t worry if your mind wanders – that’s completely normal! It’s like training a muscle; the more you practice, the easier it becomes to bring your attention back to the present moment. Just gently acknowledge the thought and return your focus to the meditation.
Meditation is a journey, and like any journey, it takes practice. But with a little commitment, you’ll be amazed at the positive impact it can have on your life. So why not give it a try today? You might be surprised at how much calmer and more centred you feel.
Let me know how you get on!
Source:
- National Center for Complementary and Integrative Health (NCCIH), :
https://www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know
2. NP Journal Science of Learning: https://www.researchgate.net/publication/343964558_Nature_Enhanced_Meditation_Effects_on_Mindfulness_Connectedness_to_Nature_and_Pro-_Environmental_Behavior
3. Journal: Sleep Medicine Reviews: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4407465/