Have you ever had a day that makes your mind spin? One of those days that keeps you up at night because you’re still reviewing all the details, checking your boxes, wondering if you missed anything? When we’re stressed, overwhelmed, or overcommitted, our thoughts behave like dominos, and once we think of one errand or worry, the next five come tumbling in. One of the best methods to managing our thoughts is a daily meditation practice—and you don’t have to be a Zen master who sits for lengthy periods of time. Studies show that just five minutes of meditation each day can calm our thoughts and emotions. Here’s our breakdown of meditation basics, from how to get started, to why you should give it a try.
The How
You can meditate anywhere that’s quiet and comfortable. Find a chair or place a pillow on the ground, but however you settle into meditation, try to have your feet on the floor. Place your palms on your knees or legs so you have a physical connection to your body. Close your eyes and breath in and out, slowly and calmly. Focus on your inhales and exhales, and when thoughts come in, gently release them, refocusing on your breath.
The When
While some apps and articles may encourage you to meditate in the morning so you can start your day on a calm footing (and so you can channel that same steady energy throughout your day, when things get stressful), there is no “right” time to meditate. If you have trouble meditating in the morning because all you can think of is coffee and the day ahead, don’t force it. You can meditate in the afternoon at your lunch break, between meetings, before dinner—whenever works for you! But it helps to meditate around the same time everyday.
The Why
Our thoughts are powerful things. Ghandi once said, “Your thoughts become your words, your words become your actions, your actions become your habits, your habits become your values, our values become your destiny.” Wow. When we can’t turn off our minds, or we have consistently negative thoughts, we invite chaos into our lives. But we have the power to calm ourselves in those stressful meetings or tense conversations—we just have to release our thoughts. Of course, this is easier said than done, but with a daily meditation practice, you’ll start to acknowledge thought patterns or tendencies, and then have the tools to not cling or obsess over them, but to let them go.
Getting Started
If you’ve never tried meditation before, or you have but then quickly decided it wasn’t your thing, there are some fantastic apps that are user-friendly and approachable. A few include:
Headspace—for creating a foundation, and if you appreciate a good accent.
Meditation for Fidgety Skeptics—for the very basics on meditation, and if you’re not into all that new-age wisdom chat.
Buddify—for a straight-to-the point meditation session, and for when you’re short on time.
Expectful—for guided practice through every trimester of pregnancy, and for expectant and new mamas (and their partners!).