(image: Erriko Boccia at Unsplash )
Ahead of tomorrows World Mental Health Day, we are publishing articles focusing on our mental health.
Meditation has long been a tool used in mental health counselling and it is one that has been proven to be highly effective with coping with stress and anxiety as well as depression and other mental health issues. Medication is often a vital treatment for mental health issues, but meditation is also an ideal practice to integrate into a daily routine to help as well and the benefits of meditation are outstanding.
A great deal of our lives in general are spent lost in our thoughts and dealing with our personal feelings. Why not use that time for meditation instead of dwelling on negative thoughts and behaviours?
Besides the fact that taking time for meditation opens your mind to a little peace and quiet, there are so many benefits of meditating that can help mental health issues. Here are five of the best reasons to start meditating today so you can have a happier mind to help with mental health issues.
- Meditation helps clear your mind so that you can sleep better at night. A well-rested mind is better equipped to handle the stresses of life and keep a good reign on emotions during the waking hours.
- Meditation helps manage unhealthy behaviors by helping a person focus on viable solutions to problems. When we focus on just one issue and take time to carefully think about it in a positive way, it is easier to find a solution than it would be to randomly try numerous things to no avail. Mindful meditation allows a person to take time to delve deeply into a situation while focusing on how to resolve an issue wisely.
- The production of the hormone cortisol, which is known to weaken the immune system in the body, can be slowed down through meditation. When you have a better immune system, it’s easier to feel less stressed and be able to enjoy life better.
- Sitting down to meditate at least once every day can lead to having a better grasp on emotions. When you focus on objective ways to solve problems and face things in life, it is easier to control anger, depression and other emotions.
- Meditation helps keep your mind in the present instead of revolving to the past where you may have faced a bad relationship or other hardships. When you let go of the negative things that have a grasp onto your thought process, it is easier to move forward and face life with a renewed sense of self. This can have a profound impact on every aspect of your life including work, relationships and home.
How to Meditate
Some people believe that you must have scented candles, incense and soft music to meditate and while those things can certainly help ease your mind to help you find a peaceful calm, they are not at all required to find your way to inner peace and meditation. Here are some simple steps provided by the Taylor Benefits Insurance blog that you can follow to begin your journey into meditation and a firmer grasp on your own mental health and well-being.
Set a time
Let’s face it, when we don’t set an alarm to wake up in the morning it’s easy to oversleep and miss out on work and other important things in life. The same goes for meditation. This is an important step to take and once you decide to start meditating, it’s a good idea to try to set a time to do so each day. If you need to set a physical alarm, then get that alarm set and plan to sit down to meditate for at least 10 minutes each day. Consistency is key when you are meditating and it’s a good idea to make time for it every day. This will help keep your mind focused, so you can find your inner peace and start focusing on your problem-solving skills to lower your stress and find a little happiness that you may have forgotten about.
When you meditate, take time to breathe deeply. From a siting position, sit straight and tall and breathe slowly but deeply. Be sure to wear clothing that won’t restrict breathing, so you can breathe freely during your meditation time.
Comfort is Key
No matter where you choose to meditate, try to make it as comfortable as possible. Whether you have a little space in your bedroom or even in the kitchen, pile up some comfy pillows or sit in your favorite chair and let yourself relax completely.
Choose Your Thoughts Wisely
Before you sit down to meditate, take time to choose one thing and only one thing to focus on during your meditation time. Meditation is not the time to let your mind wander in circles. When we can face one issue at a time and clear them from our mind, its easier to take steps to move forward with life with a sense of peace.
Pick Your Mantra and Focus
Now this is where you are going to take a slight step back and say, “What?” Something common to chant as a mantra is simply, “Om” which sounds like you are saying “Oooooooommmmmm” repeatedly. If that one does not work for you, then find a different mantra to chant during your meditation time. What you choose should help you feel relaxed.
While chanting your mantra, find a spot to fixate your eyes upon so you can focus clearly. This can be a candle if you have one, a spot on a wall or even a tiny flower placed across from you. The key is to stay focused throughout the meditation time.
While chanting your mantra, think positive thoughts such as visualising yourself winning a marathon (if you run), earning a promotion at work, completing a major assignment or whatever you feel you need to accomplish in your personal life.
Some people choose CD’s that have been prerecorded with slow, relaxing music on them. A great choice if you want to hear soft sounds would be a nature CD playing sounds of the forest or the ocean. Others prefer silence during meditation. Make some positive affirmation cards to place in your meditation area to help motivate you. These can include simple poetic phrases or even small sentences to help bring your inner peace. You could even listen to a prerecorded meditation CD or a YouTube video to help guide you throughout your meditation.
There is no set way to meditate and what works for one may not work for another. The most important thing is that you take time to meditate, get to know your true inner self and as you move forward you will soon find your way onto the healing path of inner peace and renewal as you learn more about yourself, your feelings and the strength of your own mind.
Jennifer Bennet is a writer on wellbeing and an expert on meditation.