Do you have trouble meditating? If so, know that you aren’t alone. Many women, myself included, are so busy we are dizzy! And that makes it very tough to quiet the chattering mind enough to meditate.
Women over 50 should always be setting and achieving wellness goals. I hope that when you are planning yours, you will think not only of the usual suspects (eat better and exercise) but also consider giving some love to your mental and spiritual health.
Trust me, darlings, your mental and spiritual health is everything! Self-care, including meditation and simple mindfulness should be at or near the top of your list of spiritual and mental health related goals. With that in mind, please keep reading to learn why and how you can incorporate mindfulness into your daily routine, and what to do if you have difficulty meditating.
Read This If You Have Trouble Meditating – The Power Of Mindfulness
Mindfulness is the practice of being intentionally aware of the present moment. It’s about noticing your thoughts and feelings without judgment and accepting them as they are.
There are several advantages attached to mindfulness including:
- Reducing Stress and Anxiety: At times of stress, mindfulness can help you be more aware of what’s happening in your mind and body. It can reduce feelings of anxiety and help you manage stress by allowing you to take a step back from your thoughts and see them for what they are. This is preferable to being carried away by their flow.
- Decreasing Negative Emotions: Mindfulness also has the power to lessen negative emotions such as fear, anger, sadness, or guilt. This is because it allows us to acknowledge these emotions while accepting that they’re just temporary visitors – not permanent parts of us.
- Increasing Positive Emotions: It’s natural for some positive emotions to arise when we practice mindfulness, but over time these benefits increase too. You may experience more joy, happiness, contentment, and satisfaction in life, which naturally increases your resilience to stress.
- Improving Concentration and Focus: Mindfulness can help you to focus more easily and for more extended periods. It does so by teaching you how to become more aware of distractions as they happen and then letting them go. It also allows you to connect with your thoughts and feelings in a more non-judgmental way. This can lead to improved decision-making and problem-solving skills.
- Leading to Greater Satisfaction and Happiness: Ultimately, the goal of mindfulness is living in the present moment with increased awareness and satisfaction. When we’re able to do this, not only do our individual problems seem smaller, but we also find that our overall happiness increases.
Mindfulness and Meditation
Mindfulness can be practiced in a number of ways, but the most common is through meditation. Meditation involves sitting still and focusing on your breath or a mantra (a word or phrase that you repeat to yourself). If you have trouble meditating, it could be because your mind wanders (which it will do). Simply notice where it has gone and bring your attention back to your breath or mantra.
If you have trouble meditating, here are 10 mantras for you to try:
- I am enough.
- Every day in every way, I am getting stronger.
- I am a magnet for health, wealth, and happiness.
- I am open to possibilities.
- Inhale the future, exhale the past.
- I am the change.
- I am a divine being.
- Everything I need is within me.
- I can and I will.
- I love myself, I believe in myself, I support myself.
How to Meditate – The Basics
If meditating feels daunting, simply learning about the practice can help get you started. There are lots of different ways to meditate, but the easiest way to get started is to find a comfortable place to sit or lie down and focus on your breath. You may want to close your eyes, but some people prefer to keep them open.
Here are six practical suggestions for meditation to help you get started:
- Find a comfortable place for your meditation practice. The place should allow easy sitting or lying down.
- Close your eyes, or keep them open if you prefer.
- Focus on your breath, and when your mind wanders, notice where it has gone and bring your attention back to your breath and the present moment.
- Repeat a mantra (a word or phrase that you focus on) if you find this helpful.
- Stay still and relax your body as much as possible when you practice meditation.
- Don’t worry if you can’t meditate for very long at first – just try to do a little bit each day until you can meditate for longer periods of time.
- Try downloading an app like Headspace for guided meditation.
Why Meditation Is Important
One of the most effective methods to enhance your mental well-being is through meditation. It’s a great way to focus and calm your mind and is useful in real life, not just during your meditation practice. And it can help you deal with stress and anxiety more effectively.
Meditation also has some physical benefits, including reducing blood pressure, improving sleep quality, and easing pain. That said; it is worth creating time, even if you have trouble meditating at first.
Who Can Benefit From Meditation
Anyone can benefit from meditation. However, it may be especially helpful for people who experience stress or anxiety.
If you’re new to meditation, it’s a good idea to start with shorter sessions and work your way up. You may also want to try different types of meditation until you find one that suits you.
6 Tips for a Successful Practice
One thing that most people find helpful when they’re starting out is to have a regular time and place for meditation. This can help make it into a habit, and it’s easier to stick with if you know what to expect. Here are a few more tips for getting the most out of your practice if you struggle with meditation:
- Make sure you’re in a comfortable position: You may want to sit with your back straight, or you may prefer to lie down. You can meditate sitting on a chair or on the floor, whichever is more comfortable for you.
- Try to keep your back, neck, and head relaxed: Make sure that you don’t have any tension in these areas of your body.
- Let go of distractions: If something comes into your mind during meditation (e.g., thoughts about what you need to do that day), notice it, then let it go without judgment or guilt – just bring your attention back to the present moment as soon as possible so that you can center yourself again.
- Remember to stay calm but focused: It’s normal for thoughts and feelings to arise when you’re meditating, but you don’t want them to distract you from your goal. Keep your cool and concentrate on the task at hand.
- Don’t worry if you find meditation difficult at first: It takes time to get used to meditation like anything else. Just keep practicing and be patient – you’ll gradually get better at it.
- Be kind to yourself: If you can’t meditate for very long at first or if you find that meditation is quite difficult, don’t worry. Just be kind to yourself and try to do a little bit each day until you can increase the length of your session.
Meditation is for Everyone
Mindfulness is a tool that you can use to improve your well-being, and it’s something that everyone can benefit from. When you meditate regularly, it can help you become more present and calm. Also, it teaches you to be less judgmental of yourself and others.
Darling, it’s not always easy to get started with meditation. But with a bit of practice, you’ll be able to reap the many physical and mental benefits of this beautiful skill.
How will you be incorporating mindfulness or meditation into your daily routine? Please share in the comments!
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