Sure, the act of meditation can seem daunting, sitting in silence with your eyes closed for 5 minutes, bombarded by our thoughts. You might even feel anxious or scared. However difficult it is, most of us could probably agree that meditation could benefit our lives in some way.
I started my meditation journey back in 2018 because my social anxiety and lack of focus were beginning to affect my work and relationships. I even thought of going to a psychiatrist to get diagnosed with ADHD to get prescribed. I chose not to because of $$$ and what I learned from Take your Pills, a documentary about the reality of ADD and ADHD medication. Fast forward two years, and I can proudly say meditation has helped me with my focus, anxiety, anger, and even my relationships.
Guided Meditation
Guided meditation is a process where you are meditating in guidance with a trained instructor. Through various YouTube videos and the Headspace app, I’ve been able to learn helpful meditation techniques such as visualization and body scanning via guided meditation.
Headspace (1 week free trial then paid) | Desktop | iPhone | Android
My YouTube Guided Meditation Playlist
4-7-8 Breathing
This breathing technique is a natural tranquilizer for the nervous system. You breathe in deeply for 4 seconds, hold for 7 seconds, and breathe out slowly for 8 seconds. If you have trouble, then speed up the exercise with the same ratio of 4:7:8. You’ll be able to inhale and exhale more slowly and deeply with more practice.
Uses:
- Whenever something upsets you – before you react
- When you are aware of internal tension
- To fall asleep
Positive Affirmations
During meditation practice, affirmations are spoken out loud or internally to help you let you go of your worries, release stress, and let your internal thoughts become quiet.
Incorporate these affirmations in your practice for increased focus and concentration to your breath. When you become aware of a thought, emotion, or distraction, use 1 or 2 of the affirmations below as an anchor.
These are also useful for real-life scenarios. I like using “I am focused on the present moment” to focus during a tennis match.
Present Affirmations
- My Mind is clear and focused
- I am at peace within myself
- I am focused on the present moment
Future Affirmations
- My meditation practice is improving
- I will release all stress and tension when I meditate
- I will let go of all worries
Natural Affirmations
- I have a peaceful mind
- Meditation improves my health and well-being
The Body Scan
Along with 4-7-8 breathing, the body scan is one of the most effective ways to begin a mindfullness meditation practice. The purpose is to connect with your physical self and notice any bodily sensations without any judgement. The goal is to train the mind to be more open and aware of sensory experiences—and ultimately, more accepting. With time and practice, the body scan will build your ability to focus and be fully present in your life.
Audio Guided – https://ggia.berkeley.edu/practice/body_scan_meditation
Consistency
Consistency is key. The more you practice, the more present and aware you will be in your life. When I miss a day, my mind feels uneasy, cloudy, and distracted. You’ll also find it a lot easier to focus on your breath; the more often you practice your meditation.
“Some days we feel like meditating, so we sit to practice. Other days we don’t feel like meditating, so we sit to practice.” – Everyday Headspace Quote
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