Meditation

Are you stressed? Anxious? Overwhelmed? Feeling uncertain? Then guess what I’m going to say…you should meditate. Don’t run away yet…if you think meditation is boring or too out-there or not for you, give me a chance! I have been meditating with people who said, “I just can’t do it,” about meditation for years. Busy people, skeptical people, manly-man people. Maybe you think it’s weird or you think you really can’t do it (too many racing thoughts that won’t go away? yeah, I have that problem too- but it’s ok) or it’s right for other people, maybe, but not for you. Whatever the case, meditation can really make a huge difference in your life, in your mental health, physical health, mood, relationships, happiness. And it’s really pretty easy…so isn’t it worth a try?

If you’re still not sure, maybe some of these quotes from my meditation group will help…

Quotes from my meditation friends…

“I really do feel that this is keeping me more ‘glass half full’ and less ‘glass half empty’ already” (in the first week of a recent challenge)

“Wow”

“I saw a definite shift in my mindset, my mood, and my productivity”

“I’m really loving it & feel like I notice a difference in my overall day (even tho I’ve been doing it at night…)”

“Did this short but sweet meditation this morning and I definitely feel more optimistic about what will undoubtedly be a crazy day…”

“I am really feeling like this practice is making a difference for me- after really struggling for the past 2 years”

“I feel like it’s made a HUGE difference for me- my overall mood is improving and I have been much more motivated and productive. So worthwhile!”

“It was so relaxing and really needed it!”

“I feel so good!”

“I feel like my whole pace is more thoughtful rather than reactionary. Sleep is better if I do it at night. I also feel more positive when I start off my morning with meditation.”

“It didn’t seem to matter what time of day I did, it just gave me an overall sense of calm and well-being”

“It was delicious!”

Does “delicious” sound like torture? Or something too hard to do?

Would you ever have guessed that meditation can feel really good? Like you might crave it? Like you might feel like you need a proverbial cigarette after a good session?

It can be that good. Maybe it’ll take a little bit of practice first, but it really can.

Nothing is really different…but it is

So one day back in October, my husband and I were driving on a Friday night and I was so happy it was the start of a long weekend. We were going to our happy place in the country, where we could safely see family and friends and get lots of fresh air. (Hot commodities in this pandemic!)

I tried to explain how I felt- almost elated. I told him I was excited because we had the whole weekend ahead of us, and we were in a better place than the last time we drove off to a long weekend away. School had started; even if it wasn’t ideal (hybrid) it was at least known. Job stuff had fallen into place. Some health concerns in the family were less concerning.

My husband was quiet for a second and then pretty much pointed out that not much was really any different than it had been a month ago, the last time we had driven off for a long weekend in the country.

Lots of things are still uncertain- for him, for me, for our kids’ schooling this year. For that matter, for the whole country and world. There are still some personal family things happening. Our house still needs painting. Bills still need to be paid…the list goes on. But not much had changed.

So what had changed?

My husband (he wasn’t just being a hard-ass realist or a curmudgeon) pointed it out:

I had been meditating.

It was meditation. That was all that had really, meaningfully changed. I was sticking to consistent meditation practice.

My mood had changed. My mindset. The way I looked at things and the way I handled stress.

That conversation took place almost two months ago and I’m still meditating. And still noticing the difference.

Mediation isn’t just about the time when you’re actually meditating. It’s more about what it does for you the rest of the day.

I think we could all use meditation now to reduce stress. It can also fill a spiritual void in your life, help you relax, help you feel more peaceful and happy in a less than peaceful and happy time.

If you’re religious, prayer can be a form of meditation. But I’d ask you to think of it differently if you’re used to praying on the go (that’s what I usually do) or just spouting out a scripted prayer and checking the box.

My Meditation Past

I have dabbled in meditation in the past, but I’ve never really done it consistently for very long. Most of my experience was just doing it on my own, closing my eyes, sitting cross-legged, breathing. I have also done guided ones, on YouTube, or an app. And I have tried in-person guided meditations, in group settings. These were very cool and I can’t wait to try it again! I felt like I really got deep into it. One involved a sound bath…there’s a touch of extra woo woo for you!

My Latest Mediation Story

I have known deep down and intellectually that I need to meditate for a long time. I’m an emotional person, deeply feeling, often worrying, prone to anxiety. But even though I knew I should and even knew a good bit about how to do it- I struggled with 1- actually sitting down and doing it and 2- sticking with it.

Even though my recent experience has all been through technology (Beachbody On Demand and apps), my latest stretch is my longest. No in-person sound baths or group mediation sessions for me in 2020. It’s also shown me the most benefits.

The Benefits I’ve Noticed…

I’m happier.

I’m more optimistic, more patient, more relaxed, more accepting.

My mood is better- not just while I’m meditating, but throughout the day.

My sleep is better…most nights.

I still have bad moods and bad days (and maybe, sometimes, a few strung together) but when I do I’m more aware of them and more likely to be nice to other people in spite of them. There’s a knowing- a knowing this will pass, a knowing it’s just a bad day and it’s not forever, a knowing that really it’s all ok.

The Science

Never mind. I’m not going to get into the science of it, because I’m not a scientist. But there is science! Like MRI scans showing your brain changes (actual physical changes) when you meditate consistently, for the better and for good.

You can google “meditation” and find a slew of articles touting the benefits. But here’s a rundown of what meditation can do for you…

• ease anxiety
• reduce depression
• improve mood
• improve physical health

Yes, a little vague, but scientists explain it much better than I could.

How to Get Started

I’d say start small. Here are some ideas…

If you’re resistant to the whole stupid idea, but grudgingly think you need to do something so you’re willing to give it a try…just sit in a chair somewhere quiet and close your eyes and take deep breaths- in through the nose, out through the nose. Feel the breath, feel your chest and/or belly rise and fall.

That can be it. Just get away from technology, sit quietly, and breathe.

One minute, ideally more. But it doesn’t have to be a long time. Ten minutes is a great amount of time; start there or build-up to it.

If you feel like you can’t or don’t want to do it on your own, get an app. Insight Timer is my favorite, and it’s free. (There is a premium version that you have to pay for, but I only have the free version.) You can sort by length of meditation, type of meditation. Or you can set a timer with some background music or nature sounds that will end with a peaceful gong instead of whatever alarm sound you have on your phone.

How to Keep Going…

Any meditating you do is going to do you some good. But I think you’ll see and feel the most benefits when you make it a habit.

Follow a Schedule 

One strategy I have found works for me when it comes to sticking with something (whether it’s exercise or fitness or nutrition) is having a schedule to follow. So, a course might be the way to go. Insight Timer has some free courses. For example, they offer a “Learn How To Meditate In Seven Days” course that is a beginners course. You meditate for about 12 minutes a day for 7 days.

Headspace also offers a free beginners course that is a great introduction if you’ve never done it before or a great way to get back in the habit.

Beachbody On Demand has a 21-day meditation program called Unstress. It’s daily 10-minute meditations, and they are very good.

Find Accountability

Another useful sticking-it-with-it strategy is having accountability. Find a partner or a group to do it with.

You’re more likely to stick with it if you feel like you are in it with someone and don’t want to let other people down. The connection that you’ll feel by having a common goal is important, too. Maybe now more than ever.

Don’t know anyone you could drag into it? Reach out to me! I’ll be your buddy 🙂

Make it a Priority

We’re all busy. But we find time for things we make a priority. (See the post I wrote about that here)

Meditation is important. It’s important for you, it’s important for your loved ones. Make it a priority. Do what you have to to get it done. Wake up a little earlier. Lock yourself in the bathroom for ten minutes. Don’t turn on Netflix until you’ve finished it. Go to bed ten minutes later. But get it done.

Don’t overthink it

Overthinking things messes us up a lot. You don’t have to overthink meditating. You really can’t do it wrong. your mind will likely wander. You’ll find yourself thinking about the big stuff, the little stuff, some weird stuff. That’s ok. Just sit quietly. You’ll probably get better at it…some days your mind will race more than others.

You don’t have to sit on a cushion or on the floor. Just sit comfortably. Keep it simple and get started.

If you’ve tried it before and just didn’t get it, try it again. It’s worth it…I promise.

What are your thoughts on meditation? Love it, never tried it, don’t get it, have been meaning to? I’d love to know!

You can comment here, email me (mary@stayathomefit.com), or reach out to me on Facebook or Instagram!

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