Meditation - Hygiene for our Mental Wellness

I have seen first hand how an unhealthy lifestyle, especially STRESS, effects our bodies. Not only does it do numbers on our physical health, but I believe it does even worse damage on our mental health. Most of us try to live healthy lifestyles, by eating fairly healthy and exercising, but many seem to lack the information necessary on how to maintain a healthy mental body. We know how important it is to wash our bodies, brush our teeth, exercise, ect... but what do we do for our mental hygiene??

Meditation is an AMAZING way to give your mental self some well needed rest and relaxation. Meditation can provide us with time to allow us to clear our minds and focus on what is most important in our lives. Did you know that anxiety, stress and depression develops not from external situations, but from how we respond to them? Recent scientific research indicates that only 10 minutes of meditation daily can result in significant changes in the way we conduct our lives.

Scientific studies are also using magnetic resonance imaging and shows that meditation strengthens the neurological circuits that calm a part of the brain that acts as a trigger for fear and anger. These studies are also proving that people who meditate exhibit an increased activity in the left side of the frontal part of the brain that is responsible for a more positive emotional state!

These studies are showing amazing results that prove that our brains are not as hard wired as we once thought! Meditation is actually proving that we have the ability to control our emotions and thoughts!

Now, how about our physical health? Have high blood pressure?? Try meditating! One of the the single most reported physiological benefit of meditation is the effect it has in lowering blood pressure. Meditation also enhances the immune function of the body, with research showing increased defense against tumors, viruses, colds, flu, and other infectious diseases. How amazing is that?!

Scientists are also learning what Buddhist Monks have known for centuries. Meditating allows ourselves to calm our undisciplined thinking mind that jumps from thought to thought and is fueled by negative emotions and desires. By practicing the art of turning into oneself and experiencing the stillness and silence of our mind, we are able to control the constant pulling and pushing of our thoughts. This allows us a greater awareness of our emotional states, which helps us to understand and cultivate them, instead of running in circles allowing our emotions to control us.

Meditation for beginners:

If you are anything like me, you may find that in the beginning sitting still and in silence seems really unappealing. I can assure you though, if you stick with it, you will learn how enjoyable and relaxing this practice is. It really gives you the opportunity to sit within yourself, and it allows you to get to know yourself better than you have ever known. Also, don’t get stuck in the stereotype that you MUST sit cross legged, in the lotus position with perfect posture. Many people find this completely uncomfortable, and if you are uncomfortable. you will not be able to sit still for a minute, let alone ten. Just remember, there is NO RIGHT OR WRONG WAY to meditate. Here are some tips for all of you beginners out there that I found helpful when I started:

1. Get comfy!! Get a blanket, a pillow, sit in a comfy chair, whichever position makes YOU feel comfortable. Keep in mind that if you do lie down, you may fall asleep, so it is best to find a position that allows you to sit upright.
2. Put on some relaxing music. Whether you put headphones on or not, I find it always helpful to have some soft, relaxing ambient music playing to help relax. You can also find yourself a good guided meditation cd! These always help!
3. Burn some incense or oils. Aromatherapy has proven to trigger neurons in the brain that help you relax! Go pick out some sweet scents and light em up!
4. BREATHE! A good breathing rhythm is key! By focussing on the inhale and exhale of your breath, you will find it easier to dismiss the little thoughts that travel in and out of your brain!
5. Don’t worry if your mind wonders, the important part is that you acknowledge your thoughts, then allow them to float away. If you are constantly worried that you are thinking too much, you wont relax! It doesn’t matter that thoughts come in and out, just let them be and try to regain your chill by focussing back on the repetition of your breathing pattern.
6. Sometimes it is even helpful to recite a mantra or a phrase over and over. One I like to use is the ever popular “OM MANI PADME OM”. By focusing on the repetition of the phrase or mantra, it will help keep your mind from wandering and soon you will find yourself going deeper into a meditation. ( Guided meditation cds are great for mantras as well )
7. When you’re done, you’re done. Don’t force yourself to sit longer, you won’t be able to. Even if you just sit for 5 mins, be proud of yourself for those five minutes. Many of us can’t even be alone with ourselves for one minute!

These are just a few tips I found helpful when I first started “sitting” on a regular basis. Remember, once you start meditating on a regular basis, you will find what works best for you and what doesn't. You know yourself better than anyone. Do try your best to take 10 mins out of your day just to relax and breathe. I promise if you continue to do this, you will feel amazing and your body will thank you. Please don’t think that you don’t have the time to do this either. You deserve to give your self a mini vacation from the stress of your day! I try to start everyday off with a little sit for at least 10 mins every morning. It is a fantastic way to start the day! Enjoy and Namaste!