Mediation can play a large part in even the most minor day-to-day tasks. Understanding what meditation is and how it works will help you work through whatever mental, physical, and even emotional wall you have arrived at.
What is Meditation?
Meditation has been practiced in cultures all over the world for thousands of years. It is a practice where an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to obtain awareness, and achieve mental clarity and emotional calmness. The more familiar our mind is with purity, the more relaxed it becomes. If we equip our minds to become more peaceful, we can reach a place of joy, even in the most adverse conditions. But if our minds are in a constant chaotic state, even if we have the most pleasant external conditions, it will be difficult to calm the stress. Therefore, it is essential to equip our minds with different well-being concepts such as meditation. It is also important to note that you should not try and suppress your feelings. Your mind is bound to wander as you meditate—and sometimes, this can lead to thoughts and feelings that are uncomfortable or even distressing. The goal isn't to clear your mind of such thoughts. Instead, acknowledge these thoughts without judging them, and then gently guide your focus back toward your breathing.
Why You Should Meditate
Now that you see how meditation works and a few of the reasons why you should incorporate mediation into your everyday routine, you will be able to figure out the ways that work best for you to channel your inner peace. Here is one breathing meditation that most of my workplace wellness clients like to do during the day at their desks in between meetings and presentations.
The technique is sitting straight up when you are sitting on a chair; you should ensure that your back is off the chair. This is so that you can have a straight line on your back. Your feet are also should be firm on the ground, that is, if it is possible. Your palms and arms are facing you and upwards. They should rest at the joint of your thighs near your stomach. Next, close your eyes, and try to relax your body. This can be achieved by breathing through your nose and not your mouth. It is advisable that you start with a quick inhalation. For about four seconds, you should hold your breath and then exhale to release your body's tension.
When it comes to breathing out, breathe out through your mouth. When you do this, the tension in your body is released outside your body. After completing this breathing exercise, you should start to inhale and count from four to one slowly. Hold for an four seconds and then breathe out while counting from four to one again. This exercise is best known as box breathing. It is most beneficial if you repeat this exercise three to six times.
Move Your Body
Your body is designed to move and be active. You’re meant to walk, run, bend, twist, extend, reach, jump, and squat. It’s only been in recent history that people have become more and more sedentary. Spending large portions of the day sitting contributes to severe health conditions and robs you of energy.
One of the surest and fastest ways to increase your energy is to get up and move. No matter what activity you choose—walking, light mobility or calisthenics, dancing, bodyweight exercises, a light jog, or moving your body through a yoga sequence—your energy levels will increase from even the slightest amount of physical activity. As you get up and move, your heart pumps harder and faster, recirculating the blood that was pooling in your lower extremities. Movement helps to carry more oxygen through your system and to your brain, helping you feel an increase in awareness and energy. The movement of your arms and legs also increases the circulation of lymph, hormones, and neurotransmitters throughout your body, regulating and balancing your mind-body system and further enhancing your energetic output.
The next time it feels like you’re running on empty, notice your breathing. Chances are your breathing will be slow and shallow. This is because you consume less oxygen as your mind and body become tired and dull. But just as the state of your mind and body can influence your breathing, your breathing can conversely influence the shape of your body and mind. Therefore, if slow and shallow breathing is a byproduct of low mind-body energy, rapid and deep breathing can swing your energy gauge in the opposite direction. You don’t have to be a trained yogi to benefit from this. Take full, deep breaths whenever you feel low on energy and notice how even just a few minutes of practice will help you to feel more awake.
Commit to your health. Try doing some type of meditation, movement activity or deep breathing exercise this week. Tell me in the comment section which one works best for you!
Until Next Time,
Coach Jenny 💋
Jennifer Castro is the owner of JAC Wellness Solutions. She is a Health Educator, Nutritionist, and Patient Advocate specializing in Women's Health & Vestibular Disorders. When she was diagnosed with an inner ear imbalance called Meniere's Disease, she knew she had no choice but to step up her game and become a detective for her own health. Coach Jenny is studying to become a Board Certified Health and Wellness Coach while creating course content for health coaches and educators. She created an educational program for preschool teachers called Jump & Roll Fitness. The program provides lesson plans on how to create healthy habits for preschoolers. She also works as an Insurance Broker providing insurance solutions for small businesses, wellness, and medical practitioners. This blog is ALL about health, well-being, nutrition, lifestyle and kitchen hacks. She also tells stories of her own personal health journey. Coach Jenny loves to garden, spend time with her hubby, and loves to bake new recipes. She likes to put her own "healthy" spin on her and her hubby's favorite sweet treats.
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