15 Easy Tips To Add Comfort To Your Meditation Routine

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, 15 Easy Tips To Add Comfort To Your Meditation Routine, Dr. Nicolle

Hello and welcome to Motivation and Mindset Mondays! Today, let’s talk about 15 ways to be more comfortable during meditation. Meditation is a powerful tool for achieving inner peace and relaxation. It can help you manage stress, find greater sleep, and release endorphins. Meditation is good for your mind, but sometimes your body needs a little tweaking to get it to cooperate. It can be hard to start, and it can be even harder to stay on it long-term, especially when you have a hectic lifestyle. That’s why you need to find ways to make it easier for you.

 

You may have read in meditation books that you should sit in a comfortable meditation posture, and that’s true. But there are many other factors that can affect how comfortable you are during meditation.

 

These are steps you can take before and after meditating and during your session to relieve physical discomforts and make it easier to concentrate.

, 15 Easy Tips To Add Comfort To Your Meditation Routine, Dr. Nicolle

Steps To Take Before and After Meditation

1. Stay active.

An active lifestyle and regular workouts will keep you in top shape for all activities including meditation. A supple body encourages a supple mind. Exercise also plays a big role in maintaining an ideal body weight that helps you to feel more at ease all the time.

 

2. Train for flexibility.

Simple stretches help prevent stiffness and aches. Warm up first to prevent injuries. Hold static poses and gradually extend your range of motion.

 

3. Eat light.

Heavy meals tend to cause drowsiness. Select foods that are easy to digest and try eating smaller and more frequent servings.

 

4. Limit alcohol and caffeine.

Depressants and stimulants affect both your body and mind. Take prescription medications as directed, but limit other substances that can make you foggy or jittery.

 

5. Dress down.

Wear clothing that feels good. Garments that are soft and loose will protect you from feeling itchy or pinched. Bring along a sweater you can take on or off depending on the room temperature. Kick off your shoes.

 

, 15 Easy Tips To Add Comfort To Your Meditation Routine, Dr. Nicolle

Steps To Take During Your Meditation Session

1. Scan your body.

Start out by checking in with your body from head to foot. Breathe deeply through your nose. Become aware of any spots that are tense or uncomfortable. Imagine your breath is healing them.

 

2. Minimize saliva.

Our mouths produce saliva all the time but it can feel more conspicuous when you’re meditating. Pressing your tongue lightly against the roof of your mouth inhibits any excess.

 

3. Rest your arms and hands.

Bend your elbows and place your hands in your lap cupped together with the palms upturned. If you prefer, you can rest them at your sides.

 

4. Lower your shoulders.

Stress often shows up in raised shoulders. Gently lower them and press them back. This will bring your chest forward and make it easier to breathe deeply.

 

5. Lift your head.

Hold your head up and slightly forward. This will take pressure off your neck.

 

6. Support your feet.

Uncross your legs and place your feet flat on the floor if you’re sitting in a chair. If you’re sitting on the floor, center them in front of you.

 

7. Relax your eyes.

Avoid eye strain and visual distractions by softening your vision. You can close your eyes or keep the lids barely open. Allow yourself to remain aware of your general surroundings without honing in on any individual item.

 

8. Shift positions.

It’s okay to move anytime you feel stiff or uneasy. Settle into a new position and resume your meditation. Retrace your recent thoughts if your attention gets pulled away temporarily.

 

9. Get a chair.

Unless you grew up in a monastery, sitting on the floor for long periods may be difficult at first. Pull up a chair. Pick a style with a flat seat and straight back that allows your feet to reach the floor.

 

10. Walk around.

Walking meditation is great for beginners or as a supplement to your seated practice. When your body needs a break from sitting, you can continue your thoughts as you pace indoors or out.

 

Staying fit and maintaining good posture will enrich your meditation practice. When your body is comfortable, you’ll be able to sit longer and experience fewer distractions as you develop greater peace of mind.

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.

 

, 15 Easy Tips To Add Comfort To Your Meditation Routine, 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 functional medicine and 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.

 

Is Dietary Supplementation Right For You?

Did you know that what you eat can have a significant impact on your mood and mindset? A poor diet can lead to decreased energy levels, low moods, and even depression. Conversely, a healthy diet can improve your mood, help you feel more energetic, and boost your overall sense of well-being.

 

For some people, vitamin and mineral supplements offer important health benefits. Supplements are designed to fight deficiencies found in our diet and complement the food we eat regularly. Supplements are basically “helping hands” to our daily food.

 

When stress, anxiety, and depression creep in, it can be difficult to stay motivated and keep your head in the game. Fortunately, dietary supplementation can help. Certain vitamins, minerals, herbs and other natural ingredients have been shown to improve moods and reduce stress levels. For example, B vitamins (such as B6 and B12) are essential for maintaining healthy brain function and producing energy. Omega-3 fatty acids, which can be found in fish oil supplements, are known to reduce stress hormones and promote relaxation. Magnesium is also important for mental health – it helps regulate stress hormones, reduce anxiety levels and improve quality of sleep.

 

In addition to these supplements, there are also a number of herbal remedies that can help with stress management. Herbs such as lavender, chamomile and passionflower can be helpful for calming the body and reducing stress levels. Valerian root is another popular stress-relieving herb – it helps to relax the mind and promote restful sleep.

 

Ultimately, dietary supplementation can play an important role in improving your mindset and mood. If you’re feeling stressed or down, consider adding some of these supplements to your daily routine! They may just be the key to unlocking your mental wellbeing.

 

So… if you are unable to eat better and need supplementation, the supplements in my Mindset and Mood Support Bundle may provide the extra boost you need.

Mindset and Mood Support Bundle

 

These are my favorite Mood Support Supplements to use! This Mindset and Mood Support Bundle will ensure you have the intake of the important vitamins, minerals, and probiotics to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency while you improve your sleep, decrease your stress, and improve your mental clarity, naturally.

 

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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