We’ve all been there. The lump in the throat, the racing thoughts, and before we know it, we’re careening out of control over an email chain from three days ago. Stress and anxiety are unwelcome guests in many Australian households. Work pressures, the cost of living in Australia, or just the pace of everyday life – the one thing that’s obviously not high on the agenda is “peace.”
There is, however, a tool that has been around for thousands of years, and the cost is zero, and no gym membership is needed. Meditation is a proven way to turn down the volume level a little and find yourself a little bit of inner peace. It is something that you can accomplish, and it is easier than you think.
Understanding Meditation
Meditation primarily requires the cultivation of your attention. In meditation, there is no need for you to cancel your thoughts or your mind to be absent from your thoughts. Misunderstanding related to the notion of meditation discourages people from the practice of meditation. In meditation, you are merely observing your thoughts without judgment.
It can even alter the structure of your brain; it is effective at lowering the cortisol levels of your body. Furthermore, it is the same hormone that is responsible for stress in a human. Practice can also enhance your ability to focus and increase the regulation of your sleep.
Breathe In, Breathe Out
Probably one of the most straightforward approaches for meditation exercise would involve breathing. One always has access to breathing, making it very convenient to work with.
You could try the 4-7-8 technique. Breathe in through your nose. Breathe in for a period of four seconds. Hold the breath for a period of seven seconds. Exhale your breath at the end of it all with a whooshing sound for eight seconds. Inhale and begin the process again four times. This particular combination has a tranquillizing effect on your body.
The Art of Mindfulness
Mindfulness is simply the activity of awareness. This involves focusing your mind on your activities in the current moment, without dwelling too much on what happened in the past or what will happen in the future.
Mindfulness can be practiced anywhere, from your living room to a yoga retreat in Ubud. Next time you sit down to enjoy a cup of coffee, fight the temptation to pull out your cell phone. Notice yourself performing the action. Notice the sensations as you hold the cup with your hands, the aroma rising from the cup of coffee, the taste as you take a mouthful of the coffee. If a thought arises to remind you of all the things you plan to do later, bring your focus back to your cup of coffee. And that, folks, is what we call a “rep” in the exercise program for your mind.
Scanning the Body
Oftentimes, stress manifests itself in terms of muscle tension in the shoulders, jaw, or back areas. Body scan meditation is a technique that can help you recognise the physical sensation of stress in your body, as well as let go of the tension that you’ve been holding in your body.
Lie on your back with your legs extended and arms by your side. Close your eyes and bring attention to your breathing. Bring attention slowly to your toes. Notice what sensations exist in that area – tingling, warmth, coolness. Bring attention slowly from your toes all the way up to the top of your head. As you bring attention to an area, think about breathing into it and releasing tension that exists in that area.
Establishing a Routine
Beginning a new behaviour might be difficult, but for you to succeed, it would be a great idea to set yourself up for success. The first thing you would need is a quiet place away from distractions. However, you do not necessarily require a room for meditation; a good corner with a comfortable chair would be sufficient.
Thus, start small. You do not have to meditate like the Buddhist monks in the Himalayas for one hour every day. Five minutes will suffice for you. In fact, what is important is that you are regular about your practice and not the length of the practice itself. Lastly, be gentle to yourself. There are times that your thoughts are rushing and that is normal too.
Find Your Zen
The reality is, meditation is a goal as well as a process. You can combine easy breathing techniques, mindfulness, or body scan techniques to help you develop your own arsenal for managing stress. Take a deep breath, find a quiet corner, sit comfortably, and give your brain a break.
