PERSONAL DEVELOPMENT
The Wellness Section
MINDBODYGROWTHCOMMUNITY
5 STEP GUIDE
TO MINDFUL
MEDITATION
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Meditation is known for aiding in relaxation
and alleviating stress, but did you know it
has also been linked to easing symptoms of
chronic anxiety, depression and boosting
overall mood? In some cases, it has even
been reported to improve focus and memory
retention.
Many people can be intimidated by the
thoughts of meditation and see it as
something only practiced by experienced
yogis, when in fact anybody can practice
mindful meditation in the comfort of their
own home.
We’ve outlined some simple steps below that
should help you get started with meditation
and in turn take care of your mental wellness.
1. SET YOUR INTENTION
Just like you decide on your destination
before embarking on a walk or drive, you
should think about your intention regarding
meditation. Are you looking to refocus or take
your mind off day-to-day stresses? You may
need to unwind from a busy shift at work, or
clear your head before sleeping. Whatever
your reason, your intention will help reinforce
why you have begun to meditate.
Once you have decided on your intention, no
Issue 5 • March 2018 • The Insider
matter how big or small it may be, make sure
to revisit it before every meditation, whether
that involves jotting it down in a journal or
saying it aloud.
2. COMFORT IS KEY
The surroundings you meditate in will have
a great impact on how successful the session
may be. If possible, try and find a room with
minimal distractions (that means no smart
phones or computers!) and that’s set to a
comfortable temperature. If possible, change
into loose-fitting clothing, find a position
you will be comfortable in for the duration
of the meditation, be it sitting on a chair,
on the floor or reclining on a bed – the key
here is to find a position where your spine is
straight and posture is relaxed. When you feel
comfortable, close your eyes and relax.
3. CONCENTRATE ON BREATHING
Begin a meditation by concentrating on your
breathing pattern. Breathe in slowly through
your nose and feel the air filling up your
lungs. Release slowly through your mouth
until your lungs are completely empty. If
you find it difficult to keep your breathing at
a steady pattern, try counting two seconds
while you inhale, and four seconds as you
exhale. By simply bringing your attention to
the steady pattern of your breath, you will
help clear your head of all thoughts and in
turn bring down your heart rate, thus relaxing
the body and mind.
4. ACCEPT INTERRUPTIONS, DON’T RESIST THEM
From time to time, your mind may wander
away from the task at hand – you may
feel frustrated or even feel as if you have
failed. This is a normal part of meditation.
Instead of feeling as if the session is wasted,
acknowledge the thought as it enters your
head instead of resisting it and getting
frustrated. Try to move on by slowly bringing
your attention back to the pattern of your
breath. As you meditate more you should
find this easier to do, and you will notice your
mind wandering less and less.
5. START SMALL
How many of us have set unrealistic New
Year’s resolutions, only to find ourselves
giving up on them completely by the third
week of January? Remember that it can take
some people years to master meditation, so
jumping straight into a half hour session
might be a little unrealistic if you have never
tried to meditate before. Start with setting
aside five minutes per day and aim to increase
your sessions by five minutes every week or
two. Remember that like anything, you will
improve with time and continuous practice.
Source: www.vhiblog.ie/2017/02/20/a-5-step-guide-to-mindful-meditation
BEST APP BEST BLOG
Open the app to hear soothing sounds of
nature and instantly feel calmer. The app has
options that help users practice breathing
techniques, daily guided meditations (the 7
Days of Calm) and offers the ability to set up
reminders to have the app buzz you during
the day so you remember to take a mini-break
every now and then. An Irish Mindfulness Meditation Blog
helping readers to find calm, wellness,
meaning and a happier life. The blog
provides you with tips on getting started,
what resources might be of use to you and
regular, bite size and inspiring content.
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www.mindfulbalance.org
www.calm.com
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Issue 5 • March 2018 • The Insider