Let’s face it, this fast-paced world can leave you feeling drained and exhausted. Whether you are kicking butt and taking names getting your kids to all their activities, or are working a corporate job - we all need a minute to ourselves from time to time. And that can be a hard thing to do.
Making time for yourself might seem like a challenge, but once you set that time aside and make it a priority it will fit into your busy schedule. And you should make time for yourself that it- and one way to make it meaningful is to use it to introduce mindful meditation into your life.
1. Create a Comforting Space
Before you begin any sort of meditational technique, you want to create your own personal comfort zone. This space should be away from the hustle and bustle of the everyday world and allow you to sit or lounge comfortably for long periods of time. The ability to dim the lights, play soft music, and/or diffuse essential oils for anxiety, focus, peace, and calming should be available. Don’t feel you need an entirely new room; a corner of a bedroom or office can be
2. What is Mindful Meditation?
Meditation is commonly referred to as a way to train the mind and bring your mental and physical body into balance. It is used to help influence a healthy sense of self and influences positive energy and emotions. This is a deeply personal practice and can be approached in various ways, but common practices break it down into two main techniques: concentration and mindful meditation.
Concentration techniques are defined by the focus on a single point until you focus and relax all while emptying the mind. This can be a difficult option, especially for beginners, as clearing your mind of all thoughts can be a challenge - which is why mindful meditation is so popular.
Mindful meditation also supports your concentration upon a single object as you relax, but allows you to recognize the many thoughts that generally filter through your mind. You are supposed to briefly touch upon these thoughts as they arise, recognize them, and then allow them to drift away to be replaced by whatever else comes into focus. The idea behind this is to acknowledge the thought or emotion and then let it pass.
3. Being Mindful
The practice of being mindful refers to your ability to be fully present, aware of who and what you are, and be in control of your reactions to outside stimulus. When we become tired, overwhelmed, and stressed, we are less likely to be mindful in our everyday life. When you practice this awareness, however, you are more likely to find yourself able to assess your surroundings and situations and be more in control.
4. Benefits of Mindful Meditation
Meditation is often mentioned by doctors and psychologists alike as a way to reduce stress and anxiety and relax the mind and body. It is used to help overcome challenging life trials, support drug, and alcohol recovery, and even can aid in healing trauma. The practice provides many of the following benefits, many of which are exactly what a busy woman needs:
● Slower respiratory rate
● Lowers stress
● Lower blood pressure
● Improved feelings of well-being
● Deeper relaxation
● Lower blood cortisol levels
● Lower heart rate
● Less perspiration
● Improved blood circulation
● Lowers anxiety
5. Ways to Practice Mindful Meditation
First off, find the time to meditate. Although once adapt at the practice you can do it just about anywhere if you have a spare 5 minutes, when getting comfortable with the idea you may want to rise before the rest of the household or take the time right before bed each night. Be sure to have your quiet area, and also be dressed comfortably so you can sit without having to adjust clothing.
- The goal of being mindful is not to silence the mind, but rather pay attention to the present moment and recognize thoughts without judgment in a calm, peaceful manner. This sounds easier than it is since strong emotions are generally tied to thoughts, and you need to keep yourself from dwelling on these emotions after your initial acknowledgment of them.
- As a thought or emotion arises, think about it and then let it pass once you have made that mental note of it. Bring yourself back to the present moment once you have done so by concentrating on an object, sound, or smell you have surrounded yourself with.
- Start slowly and be kind to yourself if you find our mind wandering. This is not an easy task to start and work in short intervals when you first begin. If you find yourself wandering and are struggling to return back to the present, shorten your practice time until you feel you can add to it.