For years, my counselor encouraged me to incorporate meditation into my life as a strategy to cope with my anxiety. I made a few attempts but ultimately fell short. I believed that I needed to meditate for an extended period and at the ideal time to truly experience any benefits. Each time I tried, I found myself feeling even more anxious, unable to reach the right mental state to fully relax. Distractions from my kids, emails, chores, and most frequently, my own racing thoughts continually interrupted me.
However, after receiving a breast cancer diagnosis, my determination to meditate reignited. I had to discover effective ways to lower my stress levels. Throughout my six months of treatment, I could not solely depend on therapy (which was infrequent) or exercise (as I felt too fatigued) to transition from anxiety to calmness. Once I finally mastered the art of meditation, I fell into a rhythm that felt almost magical, allowing me to meditate for sixty consecutive days — and I’m still going strong.
Stress seems to be a universal experience these days, especially with the ongoing pandemic exacerbating existing pressures. Many of us found ourselves homeschooling our children, while friends faced job losses or major transitions, including working from home while supporting remote learning. Several of my acquaintances also battled COVID-19, with some developing long-haul symptoms.
Through my personal journey of committing to meditation, I discovered its numerous benefits that can aid individuals in various life situations. The beauty of meditation lies in its accessibility; it’s free, can be practiced almost anywhere, and offers both immediate and long-term advantages for your health. To gain further insight into the power of meditation, I consulted Dr. Emily Roberts, a licensed psychologist and clinical assistant professor at NYU Grossman School of Medicine.
Numerous Advantages
Dr. Roberts recommends meditation as a valuable tool in her clients’ “mental health toolbox,” something they can utilize in times of stress or as part of their self-care routine. I learned that waiting until I felt overwhelmed made meditation feel more daunting. Following Dr. Roberts’ advice, I integrated meditation into my daily routine as a self-care practice.
She explained that meditation enhances “focus and awareness, improves mood,” recharges energy, and, importantly, helps manage stress. Regular practice not only benefits us mentally, but also physically. It grounds us in the present moment, shifting our focus away from past regrets and future anxieties, and provides clarity.
Dora Patel, a meditation and mindfulness instructor, emphasizes that the benefits of meditation are limitless. Through her practice, she has found herself “less reactive and more responsive,” moving at a slower pace and engaging with her anxious thoughts in a more thoughtful manner. She also noted an increase in bodily awareness and compassion for herself and others.
How to Meditate
Understanding that meditation can enhance our well-being is one thing, but putting it into practice is another challenge altogether. I faced many hurdles before finally achieving success. Dr. Roberts acknowledges that people often feel daunted by the idea of meditation, harboring misconceptions like needing to sit in silence for an hour daily. The good news is that even a few minutes of meditation can significantly benefit our health.
She encourages setting a small, realistic goal and starting from your current position. Meditation can be as simple as taking a moment to check in with yourself, becoming more aware of your environment, thoughts, and emotions. It’s essential to practice self-kindness, especially when feelings arise; Dr. Roberts advises against trying to change them.
Dora Patel recommends starting small and maintaining consistency. Meditating for just a few minutes is perfectly acceptable. It’s crucial to find joy in the practice; viewing meditation as a chore can lead to burnout. Exploring “mindful activities like mindful walking and mindful eating” can also be beneficial.
Commitment is key. We must prioritize daily meditation. Patel prefers to meditate “first thing in the morning,” a time when she knows she’ll have solitude. I have adopted the same approach, realizing that attempting to meditate later in the day was counterproductive due to low energy levels. When I wake up, I feel energized and eager to start my day on a positive note.
Meditation is either free or low-cost. I use an app that offers both a free version and a premium subscription for more advanced content. The app allows me to customize my meditation experience, including selecting the type of meditation, ending sounds, and specific goals. I enjoy guided meditations, typically lasting no more than five minutes. These brief sessions have helped me feel calmer and equipped me with new techniques and mantras. I’ve even managed to meditate in unconventional settings, such as lying on a radiation treatment table or sitting in a chemotherapy chair.
If you’re looking for a calming practice that alleviates stress and enhances your awareness, consider giving meditation a try. It doesn’t demand much from you other than your presence. So, what do you have to lose?
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Summary
Meditating for 60 consecutive days has significantly improved my overall well-being. Initially resistant to the practice due to preconceived notions, my experience with breast cancer reignited my commitment to meditation, highlighting its numerous benefits for mental and physical health. By incorporating meditation into my daily routine, I have learned to manage stress more effectively and cultivate a sense of calmness.