Mindfulness Mediation for Overall Wellness

In our crazy busy world, it’s hard to find even five minutes of silence to reflect and recharge. In fact most people fill their day, juggling work, family, errands and keeping up with the many social contacts. Technology has enabled us to be multi-tasking masters. However the mind and body need time to recharge and relax. Being able to pause for just five minutes a day, even during the craziest demanding days, helps the body and mind deal with stress and wellness.10

Meditation trains the mind to help deal with managing the emotions. It’s never a bad thing to be calm during the mist of a storm and meditation can help you achieve it. Meditation and even certain forms of relaxation both activate the parasympathetic nervous system (PNS) and the sympathetic nervous system (SNS). The parasympathetic system, also referred to as the ‘rest and digest system,’ conserves energy as it slows the heart rate, increases intestinal and gland activity, and relaxes sphincter muscles in the gastrointestinal tract. The sympathetic nervous system functions to regulate the heart rate, blood vessels and blood pressure. Both nervous systems help the body to react to daily life through the ‘fight or flight’ mechanisms.

As you can see, it’s an important factor to help regulate in terms of stress. Incorporating mindful meditation into your daily routine can help the body strengthen its inner nervous system circuitry. It also allows the mind to refocus away from negativity that can sometimes trap us into a higher level of stress or even depression. Mindful meditation will help train your attention to focus on what is important. It can lead to a path of peace and self-awareness.

  • When taking the time to meditate, try to block out all noise.
  • Shut down the all of the technology and allow your mind to focus on the meditation.
  • Make sure you sit in a relaxed position with good posture.
  • It’s always good to set your intentions for your meditation with the goal of letting your mind create a blank of thoughts. It sounds simple, and it is, but isn’t always easy. We often get really distracted by our thoughts.
  • If you having issues with achieving a blank canvas, set your meditation thoughts on to your intentions. If your goal is to reduce stress, then think about non-stressful things.
  • And if that’s not enough, utilize mantras from meditation teachers. It can be a prayer a series of words or an affirmation. And work up towards allowing your mind to be free of thought. Some people count the beads of the mala or prayer beads.
  • Let your awareness be full with what you are doing, while you are doing it.
  • Forgo any expectations, judgments or criticism about yourself or the process.
  • Attend to the subtle sensations of the breath, focus on how you feel as you exhale and inhale.
  • Focus on each movement on the body as you exhale and inhale.
  • Set aside five minutes and work up to ten and then twenty minutes a session.

IMG_2227Examples of mantras includes:

  • Christian faith: Lord Jesus Christ, Lord lift our hearts, As above so below, Lord have mercy on us.
  • Buddhist faith: May all beings be truly happy, May all beings be free from suffering
  • Hindu faith: Om (repeat), peace (repeat)
  • American Indian faith: Peace to the great four corners, Blessings from Mother Earth and Father Sky, Peace to the Four Races

By practicing mindfulness meditation, the constant input of thoughts within the mind will begin to slow and the mind will refocus on the current presence. Furthermore, the mind will focus on reality and will begin to meet it’s true self. This can bring you great inner peace. And more importantly it prepares the body and mind for calm during the mist of stressful events.


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