Meditation – It might not be what you think

Meditation: It might not be what you think

Have you ever considered meditation but hesitated because you’re not sure if you’re the ‘meditating type’?

Maybe you’ve tried it and felt like it didn’t work as your mind just wouldn’t stop whirring.

Meditation has become much more mainstream in recent years but it seems it’s still a bit of a mystery to many.

I’d like to try and challenge some of the common misunderstandings about meditation and offer some practical tips to help get you started. I hope you’ll see why meditation can be a powerful tool for managing stress, improving focus, and leading a happier, more fulfilling life.

#1 Meditation is About Emptying Your Mind

Imagine your mind as a busy marketplace. Thoughts, worries, and to-do lists are the chattering vendors and you are in the middle of it all – running from one to the next, to the next. Meditation isn’t about silencing this marketplace entirely. It’s about becoming aware of the vendors without getting caught up in what they’re saying – being aware of where your mind goes without getting swept away by your thoughts.

A study published in the Journal of Cognitive Enhancement found that mindfulness meditation, a common meditation practice, can actually train your brain to better regulate attention. The researchers compared two groups: one that practiced meditation and another that didn’t. When faced with distracting stimuli, the meditation group showed a stronger ability to maintain focus on the task at hand.

💡 Instead of striving to ‘empty your mind’, view meditation as cultivating a gentle observer within yourself. When your mind inevitably wanders (as it loves to do!), simply acknowledge the thought and gently guide your attention back to your breath or chosen focus point.

View meditation as cultivating a gentle observer within yourself

#2 You Need Hours of Daily Practice to See Benefits

The idea of carving out an hour for meditation every day is completely unrealistic for most people, especially those who are just starting out. But the good news is, even short bursts of practice can be incredibly beneficial. A study published in Psychosomatic Medicine looked at the effects of just 25 minutes of daily meditation on stressed adults. The results showed a significant reduction in stress markers like cortisol, as well as improvements in mood and overall well-being.

💡 Start small. Begin with a manageable 3 – 5 minute practice and gradually increase the duration as you feel comfortable. Here’s a simple technique to get you started:

• Find a quiet place where you won’t be interrupted. Sit comfortably in a chair or on the floor, with your back straight but not rigid.
• Close your eyes gently, or soften your gaze if you prefer.
• Bring your awareness to your breath. Feel the sensation of your breath entering and leaving your nostrils or your abdomen rising and falling.
• Inevitably, your mind will wander. When you notice this, don’t judge yourself. Simply acknowledge the thought and gently bring your attention back to your breath.
• Set a timer for 3 – 5 minutes and practice focusing on your breath for that duration.
• (Even 1 minute is better than no minutes! If that’s all you can manage to start with, do it!)

Remember, consistency is key here. Even a tiny daily practice can lead to significant improvements in stress management and overall well-being.

#3 You Need Special Equipment or Clothing

Meditation doesn’t require any fancy cushions or floaty trousers! All you need is a quiet space and a willingness to be present. You can meditate sitting on a chair, the edge of your bed, on the floor, or even while walking (though for beginners, sitting meditation is usually recommended). Wear something comfy that allows you to breathe easily.

If you find it helps to light a candle or set out a mat or cushion for meditation, by all means, go ahead! The point is, these things are not a requirement – they can just be part of the ritual which helps to make meditation a healthy habit.

#4 Meditation is a Religious Practice

While meditation has roots in some Eastern religious traditions, its practice is entirely secular. It’s simply about training your mind to be more aware and focused. Regardless of your beliefs, you can reap the benefits of meditation.

All you need is a quiet space and a willingness to be present.

Ready to Give Meditation a Try?

By letting go of these common myths, you can open yourself to the world of meditation and its potential to improve your life. Remember, meditation is a journey, not a destination. There will be good days and bad days, moments of frustration and moments of profound calm. But with consistent practice, you’ll cultivate a sense of inner peace and well-being that can benefit all aspects of your life. So, take a deep breath, let go of expectations, and embark on your meditation journey today. You might be surprised at what you discover!

Why not try my ‘Feel Better in 10’ challenge to get started? The 5 minute guided meditations will help you to focus and you can keep a record of your progress with the handy tracker!

Details are here: Services – Find Your Calm