Meditate to calm your body and mind.
Meditation offers numerous benefits supported by scientific research:
- Stress reduction: Meditation can help reduce stress and improve stress-coping abilities.
- Mental well-being: Regular meditation can enhance mood, reduce depression, and alleviate anxiety.
- Concentration and attention: Meditation aids in improving concentration, focus, and cognitive abilities.
- Stress management: Meditation cultivates emotional regulation and enhances stress management skills.
- Physical health: Meditation has been linked to lower blood pressure, strengthened immune system, and improved cardiovascular health.
These benefits have been supported by scientific studies, highlighting the positive impact of meditation on both the body and mind.
Two meditation practices that I personally use regularly:
Sit comfortably, close your eyes, and focus on your breath. Breathe in and out slowly. Allow your mind to quiet down. Let go of thoughts and emotions. Just observe the rhythm of your breath as it flows in and out of you. Stay like this for a few minutes, experiencing the peace and tranquility within you. When you’re ready, open your eyes and carry this inner calmness with you throughout your everyday life.
Relax your body
Close your eyes, and begin relaxing your body, starting from your toes moving up to the soles of your feet, ankles, calves, thighs, lower abdomen, lungs, diaphragm, back, neck, face, forehead. Focus on each part of your body until your whole body is relaxed. Stay resting in this relaxation for 5-10 minutes. By relaxing your body you relieve tension and feel calmer.
OBSERVE YOUR SURROUNDINGS
Next time you are idle, e.g. standing in a queue or waiting for something, take a moment to observe your environment as if for the first time. Be curious about your surroundings and the people instead of taking out your phone and cutting yourself off.
Social media is a bigger burden on your brain than work. Take a break from your phone whenever possible. Rather, allow yourself to experience being a part of the world around you, be present and at ease.
If you’d learn more about meditation, I recommend to you my favourite app: Medito. Its on iOS and Android as well – for free.