German philosopher Friedrich Nietzsche is quoted as saying something along the lines of “our greatest experiences are our quietest moments“.

This, to me, perfectly sums up the value meditation can bring to someone’s life.

Don’t get me wrong, I had a rough start with meditation. Just over a year ago, it was unthinkable for me to sit quietly with my own thoughts. Once I started my yoga studies, however, I realized that you can meditate anywhere, in any position, for as long as you like. You can even do moving meditations, if you have trouble with static positions.

Starting small and on my own terms allowed me to ease into this practice, which was important, and I soon saw the benefits.

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Meditation explained

The term “meditation” refers to a variety of practices that focus on calming the mind and enhancing overall wellbeing. They enable you to cultivate awareness and presence, taking you out of stressful rumination.

Some of those practices involve focusing on your breath, a sound, a visual image, or a mantra (a repeated word or phrase). Others, such as Tai Chi, Qigong or Yoga, are more movement-based.

What we, in the Western world, usually mean when we say “meditation”, is known in the world of Yoga as “Pratyahara”. It means to withdraw the senses and turn inward. This allows you to become quiet, begin to notice your thoughts without attachment, and experience what is coming up from your unconscious mind without judgment (this is often referred to as “mindfulness”). Through Pratyahara, one can eventually get to a meditative state.

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Benefits of meditation

Meditation can give you a sense of calm, inner peace and balance that can improve your emotional wellbeing and overall health.

Benefits of meditation include stress reduction, better sleep, anxiety control, emotional regulation, enhanced self-awareness, improved cognitive function, and more.

It is important to note that these benefits won’t immediately and miraculously appear after your first attempt. As with any new activity, the more you practice, the more you will progress and start to see the positive effects.

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Key aspects of meditation

A few things are integral to every type of meditation:

• A comfortable position – you don’t need to be seated to meditate. You can practice standing up, lying down, walking, or in other positions or types of movement.
• Relaxed breathing – try to slow down your breath and allow it to deepen.
• Focused attention – this is what helps free your mind from stress and worry.

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Getting started

It can feel daunting to get started with a meditation practice, so here are a few tips to ease into it:

🌿If quiet time with your own thoughts scares you, get started by listening to short, guided meditations.

🌿Use your breath as an anchor and come back to it whenever your mind wanders. If my mind is particularly busy, I count my breath or quietly repeat “in” and “out” as I inhale and exhale.

🌿Start small by trying it out for a few minutes at a time.

🌿Check in with yourself before and after, describing how you feel in 1-3 words, so you can see any effects it may have.

🌿Since there are many different types, give all of them a try and see what works best for you.

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If you’d like to find out more and get started with your own meditation practice, check out my 1-hour introductory workshop (https://diorawellbeing.com/wellbeing-coaching/) or join one of my regular guided meditation group sessions (https://diorawellbeing.com/wellbeing-sessions/) .

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References:

• Healthline: https://www.healthline.com/nutrition/12-benefits-of-meditation#attention-span
• Mayo Clinic: https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
• Cleveland Clinic: https://my.clevelandclinic.org/health/articles/17906-meditation
• My Vinyasa Practice Foundations of Meditation course: