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meditation 101

I've gotten a lot of questions lately about how to manage stress.  (Apparently people are feeling a little stressed these days!) I've talked about self-care, getting out in the sunshine each day, making sure you sleep well each night, connecting with others, eating well, and exercising.  Of course those are all important pieces to the puzzle, but one thing that seems to be the glue that holds everything else together for me is meditation.  I've read a lot about how mediation lowers blood pressure, boosts mood, focus, and creativity, and increases patience levels (all badly needed during the last few weeks!)  Knowing this, it's a habit I've tried to implement again and again throughout the years, with varying degrees of success.  

I've tried apps like Calm, Insight Timer, and Stop, Breathe, and Think, which walk you through guided meditations focused on different topics, and have liked different things about each one.  I also like the accountability and competition built into the apps. For more ideas, check out Oprah's recommendations: Best meditation apps according to Oprah

Right now, however, I find it easier to just set a timer on an old iPod (so I'm not tempted by to-do lists, texts, or other notifications) for 10 minutes, and focus on my breathing.  Most days I'm lying on the floor in my bedroom right after I get home from work, sometimes I'm sitting in my car on my lunch break, and every once in a while I'm sitting on a chair in my backyard, soaking up a little vitamin D at the same time.  

My breathing pattern is usually 6 counts in, 6 counts out, but sometimes I will just count each breath without trying to control it, count to 10, and then start over.  It gives me something to focus on, especially when I am fidgety and particularly unfocused.  The goal isn't to control my thoughts, but rather to notice them without judgement and then return to my breath.  Meditation is about creating space between your thoughts and reactions.  When I practice this regularly I find I am able to calm myself more readily when I find the anxiety and restlessness creeping up on me.

Two of my favorite books on the topic are by news anchor Dan Harris.  He's a regular guy with lots of practical advice on how to fit mediation into your life without getting too detailed.  In his Fidgety Skeptics book he even walks you through several mediations for whatever you may be dealing with at the time.  Perfect for someone like me who would rather go for a run (although that's certainly a form of meditation on its own) than sit still and breathe for an hour.




Judging from the first week of 2021, we may need a lot more glue to hold things together.  Try adding a few minutes of mediation to your day.  Some people swear by their morning mediations, while some love to drift off to sleep after a bedtime meditation. (Some people even do both!)  Me, I like to use it as a tool to get me through the afternoon and the work to home transition (those of you with kids know what I'm talking about!)  The best time to meditate is the time that works best for you.  If your meditation happens in conjunction with your yoga practice or as a "mindfulness walk" that works too.  Start with five minutes--that's all--and go from there.

Let me know how it goes.  

Hugs, friends.

If you'd like to talk to me more about creating a nutrition and wellness plan that works for you, I've got you!  I'm a certified Nutrition Coach who will create a simple, customized meal plan for you and coach you through how to implement it into your busy life.  We also talk about all the pitfalls that make it hard, and help you make it the anchor that keeps you healthy, energized, and sane through the whirlwind of your everyday life.

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