While I focus mainly on plant-based foods for my physical health, I recognize that caring for my mental health is just as important. To care for this aspect of my health, I focus on affirmations, mindfulness, and meditation. 

While you’ve probably heard of meditation, have you ever tried it? If not, you might have some preconceived notions about the practice. Visualize what you think when you hear meditation.

Did you imagine people sitting on the floor with their legs crossed?

All meditations don’t require that pose while chanting om. That makes for a great meditation if it’s your style though. Anyone can meditate, and everyone can gain from it. There are numerous benefits, including stress relief, lower blood pressure, and improved brain function.

I offer some simple ways to  incorporate it into your life.

1. Learn About It
I typically don’t jump into things without understanding the purpose and the potential effects. Good or bad, being more knowledgeable about a subject helps me make a conscious decision about what I allow into my mind and body.

There are countless resources available to explore meditation. Elephant Journal is one of my favorite places for articles and tips. Books can provide insight into meditation techniques and how have they have been used by different cultures.

The links below provide thorough information on the benefits and include references to academic and medical studies that support these findings.

National Institutes of Health – Meditation: In Depth

Live and Dare – Benefits of Meditation

2. Find the Best Method(s) for You
I started meditating in silence and found it difficult to stay focused. I tried using meditation music instead and got distracted by the sounds. Then I tried guided meditations but found myself thinking about everything except what the guide said to do.

Guess how I meditate now? I use all three regularly and continue to try others.

My mood typically drives how I practice on a given day.  Some days I can clearly focus in silence, but others I need someone to guide me through what I’m feeling.

While I prefer to practice on my own, there are added benefits to practicing with others. My office hosts weekly guided meditation, giving me the opportunity to gain insight from others. Meditating with others can also be a powerful experience.

3. Start Your Practice
If you get distracted easily by texts or notifications, I suggest turning your phone to silent or putting it another room. If you have a hard time parting with your device or like to use technology to track your activities, try a meditation app.

I have used a few, and by far, my favorite is Insight Timer. The daily reminders are great when my day seems to slip away. It keeps track of your activity and provides access to thousands of meditations from music only to guided.

YouTube is also a good source for music meditations. There are pages dedicated solely to posting meditations.  This is very cost effective since it’s free. But for this very reason, be cautious in choosing a meditation since anyone can upload one. If it is guided, I suggest listening to it in its entirety before your first use.

Need someone to help keep you present? Take a class and have an instructor guide you through meditation. Classes can vary by stage, so seek a beginner option if available.

4. Dedicate Time
One size does not fit all for the perfect time or length to meditate. You may enjoy a meditation to start your day, a moment of silence during a midday break, or an evening practice to calm you after a long day.

Some days it may feel like you need all three.

Meditate when it feels right for you. Setting a routine may help you balance your schedule and find time for daily meditation. But don’t feel pressured to meditate at the exact same time though; forcing it at a certain time could make it harder to focus.

I wish you good mental health and hope that adding meditation to your life yields great results. Namaste.