How to Meditate – 3 Simple Strategies

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, How to Meditate – 3 Simple Strategies, Dr. Nicolle

Meditation can bring a variety of benefits to your life. You can use it to gain more energy, focus your mind, relax your body, attain peace, rejuvenate your spirit, and many other things. However, meditation is primarily a way to rest and relax your mind.

 

Meditation allows your mind to go into a deeper, more relaxed stage where you’re more aware of your body and surroundings. There are various methods of meditation, but they all focus on the main goal to quiet your mind and achieve a state of inner calm.

, How to Meditate – 3 Simple Strategies, Dr. Nicolle

Here are three simple strategies that can help you get the most from your meditation:

 

1. Choose the best time and place. Because of our different schedules and harried lives, not everyone will find the same time best for them. The time of day is not really so important as long as you pick a time that works well for you.

  • Choose a time to meditate when you won’t have the phone ringing or kids knocking on your door. To quite your mind you need quiet in the home.

  • It’s best to avoid times right before or after eating.

  • Some people do well with 10 minutes of meditation time while others need at least a half hour.

2. It’s also important that you find a great place for your meditation. You’ll need an environment that’s both relaxing and quiet, so that nothing takes your attention away from meditating.

  • Turn off loud appliances, the television, and even your phone, so you’re not distracted or interrupted. 
  • Sometimes going outdoors can provide an inspirational place for meditation.
  • Setting a calm mood will help you meditate. Closing the curtains, turning on soft light, or lighting your favorite scented candle might help you relax.
, How to Meditate – 3 Simple Strategies, Dr. Nicolle

3. Clear your mind. Even when we’re still, our minds continue to think. It’s easy to allow the problems of the day to come into your mind while you’re trying to meditate. It’s important that you focus your attention on meditating and work to clear your mind.

  • Breathe deeply and concentrate on relaxing your body. Picture each part of your body going limp as you relax. With each breath, inhale peace and exhale your worries.
  • Envision a place that brings you happiness. This place can be real or imagined as long as you’re relaxed and not thinking about your problems.

4. Find your inner peace. Find your place of inner peace when you meditate. It’s the place inside of you that’s quiet and far away from the cares of the world.

  • When you’re able to totally clear your mind, you can usually bring yourself to a place where you truly feel peace and happiness.
  • Allow yourself to stay in this place for a while, calming and relaxing your body and mind.

It’s not hard to meditate. While it’s more difficult when you first get started, over time it becomes easier and easier to reach your goal of finding peace and relaxation. Remember these strategies, and you’ll find meditation to be a very pleasurable experience.

I would love to give you a free resource sheet to support your quest for a healthy mindset. Click the button below to receive your gift.

 

, How to Meditate – 3 Simple Strategies, Dr. Nicolle

 

I really wanted to talk about this topic today because I wanted to share some lifestyle-based strategies to improve your overall mindset and mental health, which in turn improves your life. You must do the internal work to improve your overall health. You can do this by learning what motivates you and working each day on improving your mindset. Your thoughts control your feelings, which controls your behavior. You can cultivate certain behaviors and practices that will not only enrich your life, but that you can pass on to your family, friends, and community, so that you can leave a legacy of health to your loved ones.

 

If you are familiar with my approach, I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, some cancers, just to name a few. Lifestyle modifications, such as stress reduction and mindfulness exercises, can help you feel better about yourself and your life. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.

 

Tools For Motivation And Mindset

Meditating

Although you don’t need a cushion to meditate, you may want to consider using one at some point.  You could meditate in a chair, or simply sit on the floor if you want. You can also use pillows or cushions from your furnishings to try out. Cushion, chair, bench, floor – it’s all good. Eventually, though, if you’re not sitting upright on a chair, you’ll probably do well to buy a dedicated meditation cushion. The cushion will support your sitting posture and help you create an appealing mindfulness corner that will encourage you to practice every day. I recommend this meditation cushion and mat bundle.

 

Journaling

If you struggle with stress, depression, or anxiety, keeping a journal can be a great idea. Even if you don’t have these conditions, journaling can enhance your life in many ways. Having difficulty processing your thoughts and emotions? Journaling can help clear that mental clutter and move towards a positive mindset. Research suggests that keeping a journal can have positive impacts on both mental and physical health. So, to start you on your journey, I recommend this self care journal.

 

Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, meditation and mindfulness, as well as healthy and supportive relationships are the best ways to support mental health. Please talk with your doctor about any complementary health approaches, including supplements, you use. Let me know what you think in the comment section below.

 

Stay healthy,

 

Dr. Nicolle

 

PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.

 

PPS. If you or someone you know is experiencing severe stress, anxiety, depression and/or other mental health issues, please contact SAMHSA’s National Helpline1-800-662-HELP (4357), (also known as the Treatment Referral Routing Service) or TTY: 1-800-487-4889. This is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.

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