At times, our busy lifestyles can be too overbearing for our mental health – leaving us feeling stressed and overwhelmed. Instead of indulging in unhealthy habits, a safer way to cope with stress is by meditating.
Popular for its therapeutic purposes, studies have shown that meditation is effective when it comes to reducing stress, lowering anxiety levels and improving overall mental health.
But what exactly is meditation?
The word ‘meditation’ derives from the Latin term meditari, which means “to ponder or reflect”. This makes the act of meditation as simple as being present and coming into awareness with your thoughts.
Do I have to sit cross-legged with my eyes closed?
It’s not the only way to meditate. Plus, let’s face it, it’s not everyone’s cup of tea, so here are a few meditation techniques you can try instead:
- Take a meditative walk
No, it’s not aimlessly walking around and bumping into things with your eyes closed – it’s the opposite really. Find a pace that suits you and pay attention to your surroundings (with your eyes wide open). Start observing how your body feels and become more aware of your thoughts – don’t forget your posture. For even more therapeutic relief, head outdoors and enjoy the beauty of nature!
- Use writing as a meditation tool
It’s not easy to consciously focus on the present and be aware of your thoughts, some might even find it overwhelming to do so. By writing, you’ll be able to clear your mind and write down any thoughts circulating in your head. It’s similar to journaling, but the key here is to write without any form of judgement. It can also be helpful when you need to self-reflect.
- Meditative breathing exercises
Many meditation techniques use the breath as a focal point. When you inhale and exhale through your nose, notice how your diaphragm moves with each breath. Continue focusing on your breath and shift your awareness to how your body feels, and before you know it – you’re in a meditative space! The best part of it all is that you can literally do it anywhere at any time – be it during a morning shower, waiting for the LRT or even at your office desk.
- Lying down guided meditations
If the conventional meditation style feels too restricted, or you just don’t have the energy to be concerned about your posture, try lying down! Lie back flat on the floor, hands rested to your side (or on your stomach) and gaze towards the ceiling. Then, gently close your eyes and focus on your breath. If this feels too comfortable, and you feel like you’re about to dose off, put on your earphones and listen to any guided meditation audio.
If you’re still unsure and don’t know where to start, check out these short and simple guided meditations and incorporate them into your day. A little goes a long way, and before you know it, you’ll be a meditation guru!