Studies have shown that meditation boosts mood and mitigates cognitive slips. Research also indicates that meditation has the potential to lower blood pressure and reduce symptoms of irritable bowel syndrome, pain, and insomnia.
If you have never meditated before, now is a great time to begin. These tips will make it easier:
• Decide on a routine that works well with your schedule. It’s best to stick to the same time of day, and remember that you don’t have to spend hours in the lotus position or enroll in a mindfulness retreat at some exotic location to enjoy the benefits of meditation. As little as 10 minutes a day can improve mood and increase mental sharpness. Also, pick a space where you won’t be disturbed and designate that as your meditation place. Creating a familiar routine will make your meditation experience more effective and enjoyable.
• When getting started, make sure you feel comfortable in a sitting or lying position. It doesn’t matter how you do it; use a yoga mat, desk chair, couch, or whatever else works best for you. The important thing is to get into a relaxing position.
• Consider using a meditation app that will guide you through the experience. These apps range in price from free to a few dollars each month, and are easy to download on a smartphone. The app will talk you through each exercise; then with practice, you will become your own guide. Popular apps include Insight Timer, Calm, and Headspace. For a free guided meditation experience you can also search online for MARC, which stands for Mindful Awareness Research Center, through UCLA Health.
• Allow yourself to ease into the experience. Whether you use an app or not, you can try to visualize a relaxing setting — perhaps a beach, park, or the woods. Focus on details of what you are visualizing and the sensations accompanying it. Imagine the feeling of a cool ocean breeze on your face, the warm sunlight on your skin, or the rhythmic sound of waves.
• Another approach involves focusing on a word, sound, or mantra. You can also try concentrating on relaxing the muscles in your face, and then your neck, arms, chest, and the rest of your body parts, one at a time. Some people find they can intensify the relaxing sensation if they first tense individual muscle groups and then let those muscles relax. The key is to concentrate on your sensations. Many meditators focus on their breathing, noticing the cool air entering their nostrils when they inhale and the warmer sensation they experience as they exhale.
• Regardless of the particular approach or what you focus on, your mind will eventually wander, especially when you’re just starting out. When this happens during meditation, notice it and then gently bring your attention back to your mantra, breathing, or whatever you choose to focus upon. Try not to judge yourself and assume that you are a bad meditator because your mind wanders. In fact, the process of becoming aware of this natural tendency and then bringing attention back to the meditation is partly what leads to benefits from meditation.
• Build your meditation stamina. Try to meditate at the same time every day and in the same place, and begin with short sessions. Set a timer for five minutes, and then gradually build up your daily meditation to 10 minutes. Many people report noticing improvements very quickly and find that they look forward to their sessions.