I began a meditation journey several years ago.

At first, my practice was sporadic as I was trying to “get it done” a few times a week - sometimes for a few minutes, sometimes for 20 minutes, sometimes once a day, or sometimes twice a day. Over time my perspective changed and instead of “getting it done” – now “I get to do it.”

My time meditating is helping me live my life with more ease with less stress. I can pause and take a breath before I react to something and I know I don’t have to over re-act. I feel present and calm more often.

I use the free part of the app Insight Timer as a timer, and it accumulates the number of consecutive days of meditation. If I want to meditate on something specific, I use the visualization app called Envision – Daily Visualization. There are many different styles of meditation – this list does not include everything.

• Mindfulness
• Guided
• Mantra
• Visualization
• Walking
• Affirmation
• Loving Kindness
• Gratitude

Meditation

When talking about meditation, another woman recently said to me, “The thought of me sitting quietly with my thoughts for 3 minutes is not happening.”

I’m not sure if it’s the pace of our society, too much information to process in short amounts of time, or fear of what our thoughts mean, but many people tell me that meditation doesn’t work for them, or that they can’t get started, or they think their minds are supposed to be quiet to be successful. What about you? Do you have a meditation practice? What does it look like?

The benefits of meditation are well documented. So why don’t we all just sit down and meditate? Sometimes it’s just hard to get started.

These are some of the benefits we, as a community, can experience:

· Increases resilience to stress

· Improves the ability to become present

· Improves or maintains aspects of well-being

· Reduces inflammation and resulting health issues

· Reduces anxiety/improves overall mental health

· Lowers stress/releases some as you go

· Allows the brain to make new connections/rewiring neural pathways

This is my hope is that we, as a community can:

· Become fully present. We can be right here, right now.

· Actively listen to each other with complete attention.

· Provide the support someone else may need at the moment.

· Participate as part of a community of like-minded people to share our experiences in order to help each other be successful at the goal at hand.

We are all individuals with our own experiences, thoughts, and habits. We will each have a unique, individual experience with meditation. Sometimes the whole topic seems so complicated, but it’s not. It can be very simple – just start.

*You can get started or re-started on a meditation practice with one breath. Pay attention to yourself and notice when you need to pause and purposefully take a long, slow breath.

*You can find a comfortable position and focus on your breath, setting a timer for 3-5 minutes. Each time you realize your thoughts have wandered off, re-align your thoughts to your breath.

*Mindfulness is being present in the moment. You can use your 5 senses to be present. What do you see, hear, feel, smell, and taste?

Meditation is a practice to slow down your thoughts and calm your body and mind. It is not about having no thoughts. It’s about observing and accepting your thoughts, pausing before reacting. Being a witness to your thoughts.

Mindful meditation works as a tool to improve the function of your brain. Studies have shown that mindful meditation helps keep your brain young longer.

Mindfulness meditation involves slowing your breath down, being aware of sensations in your body, and noticing your thoughts. When thoughts come up, notice what they are, stay calm, and return your focus to the sensation of your breath coming into the body and leaving the body.

One challenge in mindful meditation is not judging yourself or your thoughts. Meditation is a practice, may be different each day, and is not perfect, but through time, you make progress.

The benefits of mindful meditation include:

· Re-training your brain

· Managing pain

· Reducing stress

· Improving sleep

· Lowering blood pressure

Successful meditation tips:

· Start at 3 - 5 minutes (increase time as you are comfortable)

· Use a timer if you want

· Be comfortable with a long spine (but relaxed)

· Soften your gaze

· Become aware of the sensations your breathing causes in your body

· Label your thoughts and return your attention to the sensation of the breath

· Download a guided meditation if you don’t want to go it alone

Being just as you are is good enough!

Find something that works for you!

Studies show that consistent meditation reduces stress!

Fun tip -

Take a guess about how many breaths you can take before your mind comes up with a thought? Now sit quietly and breathe. How many breaths did you take before your first thought came up? There is no right answer. Just realize that thoughts are inevitable, and you have the choice to re-focus on the natural rhythm of your breath each time one arises.

Quick Tips for Reducing Stress Throughout Your Day -

• Turn off the news.
• When you notice you are starting to stress or react in a way that doesn't feel good - stop yourself and take a long slow breath in and a long slow breath out.
• Pause and use your five senses to bring you back to the present. Notice what you see - hear - feel - taste - smell.
• Try at least 3 breaths with your exhale longer than your inhale. I usually count mine to make sure I'm actually doing it that way. Like - inhale for the count of 4 - pause - exhale for the count of 6 - pause.
• Minimize or avoid exposure to people that are toxic to your beliefs. They're not going to change their minds. You don't have to prove you're right.
• Get outside and take a walk in nature.
• Even get outside and sit in nature taking in your surroundings.
• Notice when your thoughts wander and bring them back to your breath coming back to the present moment.
• Hum. There is evidence that supports sound and vibration as a way to reduce stress.

Remember – you are amazing! You are a unique individual with stories and gifts to give to your community.