If the past few months have not caused you stress, you’re probably practicing good self-care. If you are stressed, now is the perfect time to try a simple way to restore your inner peace: meditation. 

Anyone can practice meditation. It is simple, free, and does not require any special equipment. It is also something you can do anywhere, anytime—when you are out for a walk, in a difficult meeting, waiting at the doctor’s office, or just at home feeling the pressure. 

Meditation has been practiced for thousands of years and was originally meant to help deepen understanding of the sacred and mystical forces of life. However, these days, meditation is more commonly used for relaxation and stress reduction. 

As a practice, meditation is a focus on mind-body awareness. It can produce a deep state of relaxation and a tranquil mind. During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be causing you stress. It can give you a sense of calm, peace, and balance that can benefit both your emotional well-being and your overall health (Behan, 2020).

These benefits do not end when your meditation session ends. Meditation can help carry you more calmly through your day and may help you manage symptoms of certain medical conditions. Some research suggests that meditation may help manage symptoms of ailments such as anxiety, chronic pain, depression, high blood pressure, sleep problems, tension headaches, cancer, heart disease, and irritable bowel syndrome (UC Davis, 2019). 

Different types of meditation may use different approaches to provide a variety of benefits. Some of the most common meditation techniques include:

• Focused attention. Focusing your attention is generally one of the most important elements of meditation. This is what helps free your mind from the many distractions that cause stress and worry. You can focus your attention on such things as a specific object, an image, a mantra, or even your breathing.

• Relaxed breathing. This technique involves deep, evenly paced breathing and using the diaphragm muscle to expand your lungs. The purpose is to slow your breathing, take in more oxygen, and reduce the use of shoulder, neck, and upper chest muscles so that you breathe more efficiently.

• A quiet setting. If you are a beginner, practicing meditation may be easier if you’re in a quiet spot with few distractions, including no television, radios, or cellphones. As you get more skilled at meditation, you may be able to do it anywhere, especially in high-stress situations where you benefit the most from meditation, such as a traffic jam, a stressful work meeting, or a long line at the grocery store.

• A comfortable position. You can practice meditation sitting, lying down, walking, or in other positions or activities. Just try to be comfortable so that you can get the most out of your meditation. Aim to keep good posture during meditation.

• An open attitude. Let thoughts pass through your mind without judgment.

There are also apps to help you get started. Many have free trials and then a subscription option. Insight Timer is the only truly free app. A few others include Calm, 10% Happier: Meditation for Fidgety Skeptics, The Mindfulness App, UnPlug, Headspace, Relax Now, Pzizz, Aura, and Simple Habit.

References
Behan, C. (2020). The benefits of Meditation and Mindfulness practices during times of crisis such as Covid-19. Irish Journal of Psychological Medicine, 1-8. https://doi-org.proxy.library.maryville.edu/10.1017/ipm.2020.38 
UC Davis – 10 health benefits of meditation. (2019). ENP Newswire.