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You don’t need to have years of experience, it has benefits for your whole body and you only need a couple minutes to get started
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You’ve probably heard of the many success stories around meditation. You have a feeling it could help you, too – but why haven’t you sat down and tried it yet? Ironically, you may be too in your head due to what you’ve heard about the practice.
Maybe you’re thinking: Do I need to block off hours of time? What if I’m not feeling anything? Am I doing it wrong? How long until I see results?
Pause. Breathe. These questions are valid – but also not a reason to be scared to give meditation a try. If you’re a skeptic or you think it’s too complicated of a practice for you, take a look at the truth behind these five meditation myths that could (literally) change your mind.
Holistic psychotherapist Trisha Miller, LPCC, gives us the real rundown on meditation and mindfulness.
Meditation comes in many different forms. And you don’t have to stick with one type either. Explore and play around until you find one you like or use a combination of techniques. You can even use several types of meditation during one session.
“The only question should be, ‘Does this work for me?’” says Miller. “If not, it’s easy to find something that does.”
Some different types you can try include:
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The trick is finding what works best for you, then practicing where and when you can. Miller advises taking a broad approach to meditation:
“You can meditate in your car before leaving for work, (but not while operating a vehicle)while your children nap or even while you’re washing the dishes.”
You’ve probably heard of people being able to meditate for hours. Heck, even 20 minutes seems impossible! But don’t let that turn you away from meditation. After all, meditation is a practice—not a competition. Setting aside just a few minutes a day can improve your focus and help calm your mind and body.
It can even be as short as one minute of your time. “Breathe in for five seconds, pause for one second, then breathe out for five seconds. That’s your warm-up. Then repeat for one minute. It’s that simple, and you can work up from there,” explains Miller.
The more you practice, the longer you’ll be able to focus and feel the benefits of meditation. But, especially if you're starting out, all you need is a single minute out of your day. That’s not too much to spare, right?
You’ve probably experienced trying
to meditate and you just can’t get your to-do list out of your head. That’s OK if those thoughts keep coming back. And it’s definitely no reason to give up on meditating completely, Miller urges.
“The goal of meditation is not to clear your mind of all thought. The goal is to return to the breath. Each time you discover your mind has wandered, return it to your breath without judgement. That is how your mind learns to benefit from meditation,” says Miller.
Think of thoughts like commercials. They grab your attention — sometimes obnoxiously so — but then they pass, and you’re back to feeling fully absorbed watching your favorite TV show. When you’re meditating and get distracted by a thought, like those pesky ads, you can return your attention to your breath. This constant cycle between a thought entering your mind and you dismissing the thought to return your focus to your breath will help you increase your awareness of the present moment. And this, in turn, helps you find calmness and balance.
Meditation may sound like an intimidating practice that only hyper-disciplined people can do. But don’t compare yourself to people who have been practicing meditation for years – you're on your own journey.
While the benefits of meditation will certainly improve the more you do it, that doesn’t mean that starting out small won’t make a difference. A study from 2019 found that a group of participants with no meditation experience were able to reap the benefits after a 13-minute daily practice. Those who kept it up for 8 weeks experienced enhanced memory, less anxiety and improved focus.
So, don’t get overly focused on how long you’ve been doing it. Instead, start out with an easy meditation practice that you can stay consistent with. And simply begin.
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It’s true, meditation doesn’t do one thing for you — it does a whole lot. Some of the benefits may take longer to show than others, but meditation can help your body and mind in many ways.
Here are some things that meditation can help with:
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In the moment, meditation may feel like it’s not doing much. It isn’t going to be an earth-shattering, life-altering experience every time you practice. But that’s why practices like this take time.
So, why not give meditation a try? There’s no harm in at least giving it a shot for a couple minutes a day – or even each week. While it can be intimidating at first to sit still and clear your mind, the act of trying to meditate is already a good practice in itself. In the short run, you’ll feel a little bit calmer, a bit more focused and ready to take on the rest of the day. In the long run, it may do more for your whole body than you think.
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