In a recent article we shared with you the benefits of meditation for caregivers. In this piece we offer you tips on how to begin a meditation practice in your own home.
Meditation is becoming more mainstream as our lives seem to be more hectic with each passing day. How can we take a step back from what stresses us and find a way to relax and unwind? Meditation might just be the answer. Why? You don’t need any special equipment and if you can find a quiet spot in your house, out of doors or even in your car you can take time for yourself.
Here are some tips to help you “learn” how to meditate:
- Set aside at least 15 minutes and find a quiet space. If it’s a darkened area that might be best, but quiet and without distractions will do just fine.
- You can either sit cross legged on the floor or sit in a comfortable chair with your feet on the floor. Sit up straight and hold your shoulders back. If your body is well-balanced (good posture) it will help you get in balance with your body and your mind.
- Find a focal point in the room and gaze at it. You may have a special photo or a mandala or even an indoor water fountain that you find relaxing. If you’re outside, focus on a tree, or a stream in front of you or even the side of a building. Some people do close their eyes, but others find with their eyes closed, their mind drifts and they don’t fully get into meditation mode.
- Concentrate on your breathing and use it as your focal point. It will give your mind something to focus on rather than letting your mind wander or to allow it to bring in the stressors of your day. Focusing on your breathing will help anchor you to the moment. If you need something to focus on, count your breaths – don’t allow your thoughts to wander to daily routines.
- Silence is deemed best for meditation but if silence isn’t for you, choose some white noise or calming music.
- Look at your meditation time as a time of enjoyment and self-care. Don’t add it to your “to-do” list and think of it as a chore. It is a treat you’re giving yourself for your health.
- If you feel you would benefit from a meditation class, contact a local yoga studio and see if they offer classes for meditation.
While the complete science between the connection of mind and body health have not been fully explored, it has been shown that a healthy body benefits your mind and vice versa. And as caregivers, it is crucial that you take time to care for yourself.