5 Reasons to Meditate

broganorthwest • February 1, 2024

& 'Emptying your mind' isn't one of them!!!!

Meditation is renowned for its myriad benefits, extending beyond stress and anxiety reduction. Research indicates its potential to uplift mood, foster healthy sleep patterns, and enhance cognitive skills. Essentially, meditation is a practiced discipline aimed at training the mind to concentrate and redirect thoughts.

The growing popularity of meditation stems from an increasing awareness of its multifaceted health advantages. It serves as a tool for heightening self-awareness and connection with one's surroundings, often employed as a stress reduction method and a means to cultivate focus.

Individuals also turn to meditation to instill positive habits and emotions, such as a more optimistic outlook, self-discipline, improved sleep, and heightened pain tolerance. Here are five compelling reasons to incorporate daily meditation into your routine:

Stress Reduction: Meditation is widely sought after for its stress-reducing capabilities. Numerous studies affirm its efficacy in curbing stress-related responses. Chronic stress triggers the release of cortisol, a stress hormone associated with detrimental effects like inflammation and disrupted sleep. In an 8-week study, mindfulness meditation specifically reduced the inflammation response caused by stress. Additionally, meditation has demonstrated effectiveness in alleviating symptoms of stress-related conditions like irritable bowel syndrome, post-traumatic stress disorder, and fibromyalgia.
Anxiety Management: A notable outcome of stress reduction through meditation is a parallel decrease in anxiety levels. A comprehensive analysis involving nearly 1,300 adults highlighted meditation's potential to diminish anxiety, with more pronounced effects in those with higher initial anxiety levels. Specific meditation styles, such as mindfulness meditation, have proven instrumental in reducing anxiety symptoms and improving coping mechanisms. Studies involving individuals with chronic pain also exhibited significant improvements in anxiety, depression, and pain following an 8-week meditation program.
Enhanced Emotional Well-being: Certain meditation practices contribute to an improved self-image and a more positive life perspective. Mindfulness meditation, for instance, demonstrated efficacy in alleviating symptoms of depression in a review involving over 3,500 adults. Another comprehensive review of 18 studies echoed these findings, revealing reduced depression symptoms in individuals undergoing meditation therapies compared to a control group. Additionally, participants exposed to meditation exercises displayed fewer negative thoughts in response to negative images in comparison to those in a control group
Fosters Self-awareness: Engaging in certain meditation practices can significantly contribute to the development of a heightened self-awareness, facilitating personal growth towards one's best self. Self-inquiry meditation, for instance, explicitly targets the enhancement of self-understanding and interpersonal dynamics. Other meditation forms teach individuals to identify potentially harmful or self-defeating thoughts. The underlying principle is that by gaining a deeper awareness of thought patterns, individuals can redirect them towards more constructive pathways. In a study, 153 adults utilising a mindfulness meditation app for two weeks reported reduced feelings of loneliness and increased social contact compared to a control group. Additionally, meditation experience has been associated with enhanced creative problem-solving skills.
Expands Attention Span: Comparable to weight lifting for physical endurance, focused-attention meditation serves as a workout for your attention span, enhancing both strength and endurance.Studies illustrate the positive effects of meditation on attention. For instance, individuals who listened to a meditation tape displayed improved attention and accuracy during a task compared to those in a control group. Another study demonstrated that regular meditation practitioners outperformed non-meditators in a visual task, showcasing a greater attention span. Furthermore, research suggests that meditation may have the capacity to reverse brain patterns contributing to mind-wandering, worrying, and poor attention. Even short daily meditation sessions, such as 13 minutes, have been shown to enhance attention and memory after an 8-week period.

*Research take from a Health Online article and medically reviewed by Marney A. White, PhD, MS, Psychology, by Matthew Thorpe, MD, PhD and Rachael Ajmera, MS, RD

In class this block we have been using several different techniques....I truly believe that everyone can meditate but we just need to find a tool that resonates with you! So do shop around for a teacher or online practice that you increases your curiosity and you find some benefit from. Of course the practice of sitting isn't always easy. There is struggle. So don't go in search of 'easy' or 'perfect'.....There's no such thing!

The Insight Timerapp can be useful as there's the basic timer if you're confident with the tools you've learnt in class & lots and lots of guided meditations too.

Do make sure you are sitting comfortably. Yoga Mattershave lots of meditation props to choose from if you're opting not to sit in a chair.

Then start small....Week one set your timer for just two minutes. Week two, increase to three minutes. Week three increase to four minutes etc.
Some folks (inc me!) prefer to meditate in the morning, some before bed and others alternate between the two. Consistency definitely helps though. So it doesn' t matter when you do it, just try to do it at the similar time each day and then its more likely to become a positive habit.

If you need more assistance getting started in a daily practice, give me a shout!

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Navigating Conflict and Creating Boundaries on the Spiritual Path Conflict is an uncomfortable yet inevitable part of life. As someone deeply immersed in the practice of yoga and spiritual growth, I’ve often found myself wrestling with how to navigate disagreements, especially of late, while staying true to my values. Yoga teaches us to ride the highs and lows of life with grace, but that doesn’t mean we always get it right. For me, conflict has been a difficult terrain to navigate, but over the years, I’ve learned to stand up for myself with right action—an approach deeply rooted in both Buddhist philosophy and the teachings of the Bhagavad Gita. Sitting with the Feeling Before Reacting One of the most valuable lessons I’ve learned is the importance of sitting with my emotions before reacting. The Buddhist principle of mindfulness encourages us to observe our thoughts and feelings without immediately acting on them. In the Bhagavad Gita, Arjuna is faced with an internal struggle about going into battle. Krishna advises him not to avoid the conflict but to engage in it with wisdom and righteousness. Similarly, I’ve realised that avoidance doesn’t resolve conflict; rather, thoughtful engagement does. There have been times when I’ve failed at this—when I’ve reacted instead of responding with intention. But with practice, I’ve learned to pause, breathe, and compose my words with clarity and without hostility. This is not always easy, especially when emotions run high, but it is essential for maintaining inner peace while asserting healthy boundaries. Boundaries: The Bridge Between Compassion and Self-Respect Brené Brown, in Atlas of the Heart, speaks about boundaries as an essential component of healthy relationships. She reminds us that we can agree to disagree, but boundaries help define what is and isn’t acceptable in our interactions. For instance: It’s okay that we have different beliefs, but it’s not okay to belittle mine. It’s okay that we are upset, but it’s not okay to yell or swear at each other. It’s okay to set limits, but it’s not okay to disregard or disrespect them. Boundaries are not about controlling others; they are about protecting our own well-being while still allowing space for connection. They help us navigate relationships with integrity, ensuring that we can hold space for differing perspectives without compromising our values. Healthy Ways to Navigate Conflict on the Spiritual Path So how do we engage in conflict in a way that aligns with our spiritual practice? Here are a few approaches I’ve found helpful: Pause Before Responding – Take a breath, feel the emotions, and respond with intention rather than impulse. Practice Non-Violent Communication – Express needs and concerns without blame or aggression. Hold Compassion for Yourself and Others – Recognize that everyone is navigating their own struggles, and approach conflict with an open heart. Stand Firm in Your Truth – Speak your truth with clarity and confidence, knowing that setting boundaries is an act of self-respect. Accept Disagreements Without Forcing Resolution – Some conflicts may not have a perfect resolution, and that’s okay. Agreeing to disagree while maintaining respect is sometimes the best outcome. Know When to Walk Away – If the other person is unable or unwilling to communicate without crossing your boundaries, it may be necessary to disengage. Protecting your peace is just as important as standing your ground. This could mean ending the conversation, limiting contact, or, in extreme cases, removing yourself from the relationship altogether. Choosing to walk away is not a sign of weakness; it is a testament to your self-respect and emotional well-being. Navigating conflict is not about winning or proving a point; it’s about showing up authentically while maintaining inner peace. It’s about finding the balance between openness and self-protection. It’s a practice—one that, like yoga, requires patience, awareness, and a willingness to grow. As I continue on this journey, I remind myself that I won’t always get it right. But I can keep practicing, keep learning, and keep striving to meet conflict with wisdom and compassion. After all, the goal is not perfection but presence.