7 Tips for Meditation (Nichole)

Meditation is a variety of mindfulness practices that involves sitting peacefully in the present moment and integrating both body and mind. It is an ancient practice transcending time and culture (so it must be good!). Meditation is reported to have a multitude of positive effects, such as stress relief, increased productivity, boosted immunity and creativity, decreased anxiety and depression, advanced emotional intelligence, etc. The mind workout can improve brain plasticity and actively change the brain’s structure and functioning. 

However, sitting presently and clearing the mind is easier said than done. Oftentimes, we may be distracted by racing thoughts and never-ending to-do lists. Sometimes we may just feel unable to face any emotional clutter we have been trying to avoid. If you struggle with controlling your mind and engaging in meditative practices, here are seven tips to improve your mind and body introspection. 

1. Stay kind and patient towards yourself. 

It is important to release expectations and go into meditation with an open mind. Meditation takes time and continual dedication, and no one can be an expert right away. Encourage yourself in your practice. 

2. Be consistent. 

As said above, meditation takes dedication, effort, and consistency for the individual to reap its benefits. Choose to make meditation a habit. Incorporate it into your daily routine. 

3. Start slow.

Don’t freak yourself out—start with a shorter meditation if that is more appealing to you. Completing a short five- or ten-minute meditation will result in a feeling of accomplishment and confidence to further one’s meditative practices. 

4. Be comfortable. 

Comfortability can ease the passage into meditation. Keep your area uncluttered and your clothing enjoyable to you, if possible. Settle comfortably on the floor or use cushions to prop the body. This limits the distractions to the mind. 

5. Be aware of your breathing. 

Take deep, slow breaths to settle into a more relaxed state. Being mindful of your breathing throughout your meditation can aid in deepening the practice and lowering stress. 

6. Use what you can!

Different aids can be used for the deepening of the meditative state. For example, people may engage with different scents to bring awareness to their present state. Music is another incredible way to engage in the moment. Further, there are guided meditations online and even phone apps that can help deepen or guide one’s meditation. 

7. Acknowledge your feels. 

Checking in and accepting how you feel in the duration of your mindfulness practice and beyond allows for the strengthening of positive traits such as compassion, detachment, and gratitude. 

Channel That Meditation Magic

Here are some video-guided meditations to get you started!

Here’s a 5-minute meditation you can do anywhere

Here are some breathing exercises with guided meditation

Meditation reaps many benefits and is a positive practice that anyone can enjoy. If you have even a couple of extra minutes in your day, choose to engage in a mindfulness practice that will only elevate the beauty within you!
If you are feeling down and need support, please don’t hesitate to reach out to us here at Letters Against Depression. We send letters of hope and support to those who need it. Stay mindful.