Relax and Recharge: Meditation

We all know that relaxing and reducing stress are super important. Not just important to the process of conception, but important to our overall health. One of the ways that I have found that work best to help me with relaxation is using meditation techniques.

I will use meditation as a way to calm my mind when I am trying to go to sleep. I use it to stop panic/anxiety attacks (most of the time it works, sometimes it doesn’t). I use it as a way to stay in touch with my emotions and to keep them from boiling over.

Meditation means different things to different people, and there are many ways to do it. The technique that I use most is called mindful meditation. The goal of mindful meditation is to focus your attention on the things that are happening right now in the present moment. The idea is to note what you experience without trying to change it.

I originally started using it as a coping mechanism for my anxiety. My therapist told me to Focus On Five. Focus on five things that you experience with each of your five senses. So:

You don’t need any special tools or equipment to practice this meditation. You just sit in a comfortable position in a chair or on the floor. Or you can lie down, if that is more comfortable for you.

If your mind wanders, don’t worry or judge yourself. When you become aware that your thoughts are wandering, simply focus again on the present moment. One way to do this is by paying attention to your body. For example, is your breathing fast or slow, deep or shallow? (This can be hear, see or feel)

This technique is a great starting point for those new to meditation. Try not to rush through it. After you identify your five things, focus on each one and run it through each of the senses, if you can. You feel cold air. What does it feel like? Does it have a smell or taste? Can you see it blowing anything? Can you hear it? Move onto your next thing and repeat the process.

When you start, try to meditate for only 10 minutes at a time. Then you can increase the time bit by bit. You can also try meditating for 10 minutes in the morning and 10 minutes in the evening.

There’s evidence that just two quick bouts of silent meditation per day can relieve stress and depression. If you can’t manage 10 minutes when you start, try this Five Minute Meditation:

Set a timer for five minutes in a quiet space, close your eyes, sit still, and simply take slow, deep breaths. To avoid letting it turn into five minutes of ruminating about your stress, focus on your breath. For example, try breathing in for four counts, holding your breath for seven counts, and then breathing out for eight counts.

YouTube is a great resource for guided meditations as well, if that is easier for you. Here is a great one that I find very simple to follow and very relaxing. Be sure to come back and let me know in the comments which techniques worked for you!!!

https://www.facebook.com/2SouthernMamasCreations/

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  1. Pingback: 30 Day Self-Care Challenge – Whole Body Fertility

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