Mindfulness and Meditation Monday… and Every Day!

Nikki Smithson

One of my favorite daily practices that keep me sane, grounded, productive and healthy is meditation. I also keep a daily gratitude journal, but I will go into that another time. One of the things both these rituals or habits have in common is that they keep me be positive, present and grounded.

Over the past five years since I started meditating, I have had so many people express to me that they know how great meditating and mindfulness practice is for them, but they just can’t get started or make the time. As you know by now, I love motivating people to be their healthiest, mentally and physically, and meditation definitely helps with that!! I hope some of the following ideas and information will be helpful for you.

According to WebMD, meditation is defined as “a simple technique that, if practiced for as few as 10 minutes each day, can help you control stress, decrease anxiety, improve cardiovascular health, and achieve a greater capacity for relaxation.” For me, this also means being more present and productive. My meditation and mindfulness practice is simple and quick because if it weren’t easy, honestly, I probably wouldn’t do it.

Most mornings I wake up, wash up, start my coffee while I take the dogs out. Then I feed all our pets and start enjoying my coffee. Over the years I have gotten to the point where I can meditate anywhere that is fairly quiet, but my favorite spots are my living room or in the back garden, weather permitting. I drink my coffee and a huge glass of water before or as I’m meditating. I know some might argue that that is a distraction, but my personal philosophy is WHATEVER WORKS, and also that any meditation is better than no meditation, so… I give thanks and start the stillness. Sometimes I have to redirect my whirling thoughts (monkey mind) many times during a 10 or 15 minute session, but that’s OK!! People worry so much that they can’t quiet their minds for an extended period of time… that’s OK! I just gently redirect my thinking to… well, nothing! If you take nothing else away from this blog post, I want you to know that it’s perfectly normal and ok for your mind to wander. Just do your best without any negative association.

Because it can be so hard for some people to get a calming mindfulness or meditation practice started, here are a couple suggestions you might try:

• Start small. Set your timer for five (or even two) minutes and find a quiet space. If your household is chaotic, you can even start out in your bathroom if that’s your only privacy. At work, close your office door or go into the supply closet! Close your eyes and clear your mind as much as possible. I sit with my legs crossed, but any position that is comfortable for you is great. Breathing technique is individual, but what works for me is slowly inhaling through my nose and slowly exhaling through my mouth. I find it helpful initially to count in my mind as I breathe because it calms my busy mind!! As you get more comfortable with meditation and stilling your mind, you can increase the amount of time you spend. One way is to:

• Download a meditation app onto your phone or tablet. I love Simply Being, Headspace, Calm Meditation, and Guided Mind, but there are a LOT of great ones for free, including apps for walking meditation. What could be more relaxing than those two activities combined.? Just be careful and safe if walking with headphones on.

• Take a Meditation or gentle yoga class. Teachers like Nikki Smithson at YogaSource, and Merideth DiVita The Soulful Yogi place a great deal of emphasis on breathing technique. It’s a win-win… you will get the added bonus of  increased strength and flexibility at the same time!!

• Be present at mealtime, and eat slowly. I know… you probably weren’t expecting that one!!! Not only will this greatly aid in your digestion, but it will hopefully cause you to be present while enjoying your food, family, friends, and/or dining ambience. If you give thanks for the above, all the better!

Lastly among the many health benefits to mindfulness practice/meditation/yoga is a lengthening of telomeres in our DNA. According to Drs. Elizabeth Blackburn and Elissa Epel, “There is high-quality evidence that meditation, chanting, and other mindfulness practices can reduce stress, stimulate telomerase, and perhaps even help your telomeres to grow.” (The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer.) Why is this important? Because telomeres, the ends of our strands of DNA, are responsible for slower cell turnover and cell death. In a nutshell, this leads to longevity and increased health.  Numerous studies have shown that even a few minutes of meditation daily helps to lower heart rate and blood pressure, reduce anxiety, and contribute to overall mental and physical health.
I hope you give it a try if you haven’t already. It’s ok if it’s just for two minutes. It’s ok if your mind wanders. You’ll get it… and start enjoying the benefits in no time! Also, I would love to hear any tips you have.

-LM💗