Meditation for Mental Health: A Simple Guide to Finding Calm During Mental Health Awareness Month
Mental Health Awareness Month, celebrated every May, reminds us of the importance of caring for our emotional and psychological well-being. In a fast-paced world where stress, anxiety, and burnout are increasingly common, finding ways to support mental health is more important than ever. One of the most accessible and effective tools in this effort is meditation.
What is Meditation?
Meditation includes a variety of practices that emphasize mind and body connection to calm the mind and enhance overall wellbeing. Not only are many of these practices rooted in centuries of tradition, but their health benefits have also been backed by modern science. According to the National Institutes of Health (NIH), just a few minutes of meditation per day can significantly reduce symptoms of anxiety, depression, and stress.
How to Practice Meditation
1. Find a Quiet Spot: Choose a place where you won’t be disturbed for a few minutes. It can be a quiet corner of your home, your car (while parked), or even a park bench.
2. Sit Comfortably: You don’t have to sit cross-legged if it’s uncomfortable. Just sit in a chair or on a cushion with your back straight, and hands resting on your lap or knees.
3. Close Your Eyes: Closing your eyes can help reduce distractions, but if you’re not comfortable with that, a soft downward gaze works too.
4. Focus on Your Breath: Pay attention to your breathing – the feeling of air moving in and out of your nose and the rise and fall of your chest. Don’t try to control your breath, just observe it.
5. Notice When Your Mind Wanders: When you catch your mind drifting, gently return your focus to the current moment.
6. Listen to Guided Meditation, Especially for Beginners: Did you know you have access to 21 FREE guided meditations in your Motivation Alliance portal? You can find them on the Mindfulness Practices page!
Benefits of Meditation
Practicing meditation offers many benefits, including:
- Reduced Stress – Meditation lowers the levels of stress hormones in your body, helping you feel calmer and more in control.
- Boosted Focus & Concentration – Meditation trains your brain to stay present, improving attention span and mental clarity.
- Improved Emotional Health – Meditation can help you put your troubles into perspective, allowing you to gain control over runaway emotions.
- Improved Sleep Quality – Practicing meditation calms the mind and relaxes the body, making it easier to fall and stay asleep.
- Boosted Immune Function – Reducing stress improves overall immune system response.
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Resources:
Corliss, J. (2020, June 15). Mindfulness meditation helps fight insomnia, improves sleep. Harvard Health. https://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726
Dubey, A., & Muley, P. A. (2023, November 22). Meditation: A promising approach for alleviating chronic pain. Cureus. https://pmc.ncbi.nlm.nih.gov/articles/PMC10739252/
Mayo Foundation for Medical Education and Research. (2023, December 14). A beginner’s guide to meditation. Mayo Clinic. https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
Mayo Foundation for Medical Education and Research. (2024, February 10). Meditation. Mayo Clinic. https://www.mayoclinic.org/tests-procedures/meditation/about/pac-20385120
U.S. Department of Health and Human Services. (n.d.). Meditation and mindfulness: Effectiveness and safety. National Center for Complementary and Integrative Health. https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety
Disclaimer:
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Listen to your care providers as they know you and your conditions best. Thank you for reading!
The Team at BSDI