What is meditation
Meditation does not aim to transform you into someone else, a completely new individual, or even a superior version of yourself. Its essence lies in cultivating mindfulness and gaining a balanced perspective. The goal is not to suppress your thoughts or emotions but rather to observe them impartially, without passing judgment. Over time, you may develop a deeper comprehension of these thoughts and emotions.
How to meditate?
- Find a Quiet Space: Choose a quiet and comfortable place where you won’t be disturbed during your meditation session. Sit in a comfortable position, either on a cushion or a chair, with your back straight and relaxed.
- Set a Timer: Decide on the duration of your meditation. Beginners may start with just 5 to 10 minutes and gradually increase the duration as they get more comfortable with the practice.
- Focus on Your Breath: Close your eyes and take a few deep breaths to relax. Then, breathe naturally and bring your attention to your breath. Focus on the sensation of your breath as it moves in and out of your body.
- Be Present and Non-Judgmental: As you meditate, thoughts and distractions will arise. It’s normal. When you notice your mind wandering, gently bring your focus back to your breath. Be kind to yourself and avoid judging yourself for getting distracted.
- Body Scan or Focus on Sensations: You can also try a body scan technique, where you bring your awareness to different parts of your body, starting from your toes and gradually moving up to your head. Alternatively, you can focus on any bodily sensations or a specific object in your immediate surroundings.
- Walking Meditation (Optional): If sitting still is challenging, you can try walking meditation. Walk slowly and mindfully, paying attention to each step, the movement of your feet, and the sensations in your legs.
- End with Gratitude: When your meditation time is up, take a moment to express gratitude for the time you’ve dedicated to your practice.
Remember, meditation is a skill that improves with consistent practice. Don’t be discouraged if your mind keeps wandering during your early sessions. It’s a natural part of the process. Over time, you’ll find it easier to focus and experience the benefits of meditation.
There are numerous meditation techniques available, allowing you to explore and discover what works best for your needs and preferences. At our facility, we offer guided yoga sessions and a meditation room, where you can join Dr. Brackeen as she leads you through the meditation session. Whether you are new to meditation or have prior experience, our guided sessions provide a supportive and calming environment to help you achieve a deeper level of relaxation and mindfulness. Feel free to join us and experience the benefits of meditation and yoga in promoting your overall well-being and inner peace.
How to be in a positive mind set
Being in a positive mindset can significantly improve your overall well-being and outlook on life. Here are some tips to help cultivate a positive mindset:
- Practice Gratitude: Take a few minutes each day to reflect on the things you are grateful for. Focusing on the positive aspects of your life can shift your perspective and promote a sense of contentment.
- Limit Negative Influences: Be mindful of the content you consume, whether it’s news, social media, or conversations. Surround yourself with positivity and minimize exposure to negativity that can bring you down.
- Positive Affirmations: Use positive affirmations to challenge and overcome self-doubt and negative thoughts. Repeat affirmations such as “I am capable,” “I am worthy,” and “I am confident.”
- Mindfulness and Meditation: Engage in mindfulness practices and meditation to cultivate awareness and train your mind to focus on the present moment. This can help reduce stress and anxiety and increase positive thinking.
- Practice Self-Compassion: Treat yourself with the same kindness and understanding you would offer to a friend. Acknowledge that everyone makes mistakes, and you are not defined by your flaws.
- Surround Yourself with Positive People: Spend time with individuals who uplift and inspire you. Positive social interactions can have a significant impact on your mindset.
- Set Realistic Goals: Set achievable goals and celebrate your progress. A sense of accomplishment can boost your positivity and motivation.
- Engage in Activities You Enjoy: Make time for hobbies and activities that bring you joy and fulfillment. Engaging in things you love can improve your overall mood.
- Practice Random Acts of Kindness: Doing something kind for others can create a positive ripple effect and boost your own happiness.
- Focus on Solutions: When faced with challenges, try to focus on finding solutions rather than dwelling on the problems. A proactive approach can empower you and lead to a more positive outlook.
- Laugh and Find Humor: Don’t take everything too seriously. Find humor in everyday situations and allow yourself to laugh. Laughter has many positive effects on the mind and body.
- Practice Self-Care: Take care of your physical and mental well-being. Get enough rest, eat nourishing foods, exercise regularly, and take breaks when needed.
Remember that developing a positive mindset is an ongoing process. Be patient with yourself and give yourself grace as you work on cultivating a more positive outlook. Small changes in your thoughts and behaviors can gradually lead to a more positive and fulfilling life.
How to clear your mind
Engaging in activities such as taking a walk, phoning a friend, or accomplishing a household task can effectively shift your attention. Alternatively, if the problem lies within your direct control, consider creating a step-by-step list to tackle the issue.
Using meditation music to help
Extensive medical research has provided clear evidence that incorporating music into a clinical setting can have remarkable positive effects on patients’ well-being.One of the significant benefits of music is its ability to reduce stress. It does so by diminishing the production of cortisol, a stress hormone, and promoting the release of stress-reducing neurotransmitters, leading to a sense of relaxation and calmness.
Additionally, music has the power to combat feelings of isolation that patients may experience during their medical journey. By engaging with music, patients can reconnect with positive emotions within themselves, which can be incredibly beneficial for their overall mental and emotional health.
Overall, the use of music in clinical settings can create a conducive environment for healing and offer valuable therapeutic effects for patients, contributing to their overall recovery and well-being.
How we can help you, at your meditation appointment
Here are five reasons to meditate:
- Understanding your pain
- Lower your stress
- Connect better
- Improve focus
- Reduce brain chatter
If you have any inquiries regarding attaining natural energy or participating in our yoga sessions, we, at Attuned Vitality, are here to assist you with the next steps. Our offerings include meditation sessions and yoga classes that can contribute to your overall well-being and energy levels. Feel free to contact us today or visit our Facebook page to learn more about our services and how we can support you in your journey towards vitality and balance. We look forward to helping you on your path to a healthier and more energized life.