By Yolande Clark-Jackson
When we think of meditation, we often envision someone sitting with their legs crossed on the floor with their hands together and eyes closed. And, yes this is one way we can approach meditation, but it is not the only way. For many, meditation is a spiritual practice that has been a part of their religious culture for thousands of years. Prayer is a form of mediation. But, you do not have to follow any particular type of religious tradition to reap the benefits of the practice of meditation. We can all use mediation as a way to not only heighten our spiritual life, but to also de-stress, slow down our thoughts, and calm our emotions.
For communities with increased stress and less resources, maintaining a practice of meditation may seem like a luxury or something that people with more time on their hands can afford to do, but meditation could be just the thing you need to help you manage all the the things that you have to deal with each day.
Our minds are busy all the time. We have responsibilities and concerns in our lives that can clutter our minds and increase stress. Meditation can help focus our mind and help it regulate our emotions better. It can help us deal with the things we can’t control and meet the things we can control with a calm mind and clear focus. It can become a critical part of your self-care routine that helps you maintain our mental health. And, it doesn’t have to look the same way every time. There is more than one way into the practice of meditation.
There are different kinds of meditation
Mindfulness Meditation: One of the easiest ways to meditate is to be still and pay attention to the thoughts that run across your mind without judgement. This can be done anytime and anywhere. It can be practiced each morning before starting the day, or in the car before going into work. Mindful meditation can be one way to practice meditation without the need for a guide and without the pressure of a particular outcome.
Focused Meditation: One goal you may have is to increase focus and de-clutter your thoughts. To train your mind to be more intentional, you can focus on counting each breath as you deeply inhale and exhale. You can also focus on the sound of a bell or gong, or you stare at a particular image or flame of a candle. Focused meditation may also increase your productivity and help regulate your emotions.
Movement Meditation: Intentional, repetitive, slow movements can also be a form of meditation because it can be used to connect the mind and body. Movement meditation can be done by walking, creative movement, tai chi, yoga, or tending to plants. By placing your full attention on the activity at hand and how you feel while doing the repetitive movements, you are practicing a form of meditation.
Mantra Meditation: Chanting a positive word or affirmation may also be a way to train the brain to avoid negative thought patterns. We are often combatted with negative images and words, so a mantra like, “I am safe, loving, and well loved,” over and over again may be a great way to start the mind thinking on a positive track. It can also be one word or sound like “Om.”
Gratitude Meditation: Meditating on what you are grateful for each day can be a form of meditation that increases positive thoughts and emotions. This can be done by maintaining a daily list in a journal each night or by simply counting them mentally before going to sleep each night. The practice of meditating on gratitude can combat feelings of lack and help us see all that we have instead of what they don’t.
Benefits of meditation
No matter what type of meditation you choose, there are several benefits of the practice that are backed by science. According to The National Center for Complementary and Integral Health, the practice of meditation can lead to many health benefits, including the lowering of blood pressure and decrease of pain. It can also help with anxiety, depression, and insomnia.
Get Started
You can get started today with any form of meditation or you can take a guided class to help you on your journey. At Ibisanmi Relational Health we are here to support you. This month we are offering two free opportunities to help you begin the practice of meditation. We will be offering two free workshops this month: One free gratitude journal workshop on Saturday, November 20th and one free guided meditation workshop on Saturday, November 27th. Click the links to register.
In the meantime, be sure to follow us on IG at @ibisanmi.relational for mental health check ins and inspirational posts. Sometimes the right words come just at the right time.
