Mediation is an ancient practice that helps balance the mind, body, and spirit. It can also help bring calmness and understanding. However, not many people know how to meditate, and the process can be intimidating.
To begin the discussion of meditation, I want to start with the two levels of meditation.
**Passive Meditation occurs when you engage in an activity that feels second nature to you, such as cooking, gardening, painting, or working out. During these activities, your movements become almost automatic, allowing your mind to wander and focus on other thoughts. Passive meditation can be a time for inspiration, finding peace after a hectic period, or simply a form of self-care
**Active Meditation involves creating an environment that blocks out distractions, allowing you to turn your focus inward. The purpose is to become the embodiment of the idea of "Peace, be still." Active medication allows you to work on controlling your thoughts and breathing. It also helps you learn to slow down and be in the moment. Active meditation often includes using a mantra, which you begin by repeating aloud and gradually lowering in volume and speed as you continue.
Most people participate in passive meditation without realizing it. Most of us have some form of activity we can get lost in. It's less intimidating because it does not require as much focus. However, it is generally the active medication that most want to avoid.
Women 40 and older can benefit from both forms of meditation to
- Improve mental health by reducing stress, help manage depression, and reduce anxiety
- The growth of your inner peace can help with the relationships you have with others
- Develop a deeper spiritual awareness
- Strengthen your intuition
- It can help with hormonal imbalance
- Help with the healing process emotionally and physically
**How to Start Meditation:**
Meditation should be an enjoyable practice. You don't need to begin with lengthy sessions or expect to reach enlightenment immediately. Small steps!
- Choose one day a week for meditation. Select a time and day when interruptions are less likely. For busy women with children, early morning before the kids wake up or late evening after they have gone to bed might be ideal.
- Find a space in your home that allows you to be isolated from distractions. Ensure it is comfortable, well-ventilated, and at a suitable temperature.
- Wear comfortable clothing that isn't too tight. Consider removing your bra for added comfort.
- Sit in a way that feels comfortable for you. If you sit on the floor, arrange to support your back. This could mean leaning against a wall, the bottom of your couch, or using a cushion. Aim to sit up straight while keeping your diaphragm open and relaxed.
- Obtain a white candle to help you focus during your meditation practice.
- Beginning meditation can be simple and rewarding—enjoy the journey!
- Light the candle and have a seat. Begin to focus on the light. Have a seat in your chosen comfortable space.
- Breathe in through your nose. Inhale through your nose; your stomach should expand like a hot air balloon. Exhale through your mouth. As you exhale, your stomach will contract, and imagine it touching the back of your spine.
- As you breathe, focus on the candle flame. Watch how it flickers, moves, and changes color. Focus on the candle for 3-5 minutes.
- Continue to breathe in through your nose and out your mouth, allowing your stomach to expand and contract.
- Close your eyes and see the flame in your mind. Allow that image to continue to flicker in your mind.
- When the candle's vision becomes weak, open your eyes, watch the candle for 2-3 minutes, and repeat the cycle.
As you repeat the cycle, you focus only on the candle and not on outside distractions. Be gentle with yourself. If anything comes into your mind, breathe. Acknowledge the thought or other distraction and let it go. Don't try to analyze it or overthink it.
Commit to creating a dedicated day and time. Practice this for 5-10 minutes a session.
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