Meditation can often seem like a larger-than-us, inaccessible concept. So let’s break it down, shall we?

Meditation is, simply, an exercise in awareness. A way to build perspective. The goal is not to attain a state of indifference to emotions or feelings. In fact, it is the opposite. Meditative practices allow you to observe, understand and process your emotions without being overwhelmed by them!

woman taking selfie — Photo by Omid Armin on Unsplash

Does meditation actually deliver on these promised benefits? Let’s ask science!

An 8-week study shows mindfulness meditation reduced the inflammatory response caused by stress. It also helped reduce anxiety symptoms in people who had Generalized Anxiety Disorder (GAD) and improved stress reactivity. When tried on a group of 1300 people, meditation decreased anxiety by the highest amount in those with the highest level of anxiety! Amazing, isn’t it?

Meditation also improves symptoms of stress i.e irritable bowel syndrome (IBS) and chronic pain. With increasingly fast-paced lifestyles and workaholic tendencies, especially in the younger generation, meditation may soon become a much-needed anchor. A focus on mindfulness and meditation has been found to reduce job-related stress and the toll it takes on physical and mental health.

Meditation may also help control job-related anxiety. One study found that employees who used a mindfulness meditation app for 8 weeks experienced improved feelings of well-being and decreased distress and job strain.

Now that you know it works – let’s learn how to start meditating! 🧘🏽‍♀️

pink breathe neon sign — Photo by Fabian Møller on Unsplash

Here are some simple meditation exercises you can do at work, at home, in the car - anywhere!

Stress-buster: Set a timer for 2 minutes. Sit comfortably and close your eyes. Pay attention to your breathing and visualize inhaling positivity and exhaling all negativity.
Observer: If you are faced with a stressful situation and feel tempted to lose your cool – take a step back and pretend you are a character in a movie. How would you want him or her to react? This exercise helps you gain perspective and respond better instead of reacting impulsively.
S-T-O-P: Stop what you are doing. Take 5 deep breaths. Observe how you feel. Relaxed? Now proceed! Not relaxed yet? More slow, deep breaths for you!
Intense focus: Pick an object in the room, something you can hold or touch. Absorb all its details. The color, the pattern, the words. Memorize it. How does it feel? Describe it to yourself for five minutes. Now take a note of how you feel - were you able to escape for a bit?
Gratitude: Set a timer for 5-7 minutes and begin to think of a list of things that you are grateful for. They can be small things or big things. This helps boost those happy hormones and uplifts your mood instantly!

We hope this helps make your day, week, and month a little easier! Try these exercises and let us know which worked best for you!

Health & Wellness with AimFit

Meditate your way into positive thinking! 💫