Meditation and Mindfulness
Dr. Kenneth Kells III deep in meditation, drowning out his thoughts, and just existing in the moment.
The holidays are upon us again and this year they will look a lot different than years past. The holiday season is meant to be a joyous time. It brings up images of warming up by the chestnuts roasting in an open fire and Jack Frost nipping at your nose, giving to those in need, and stepping away from work to spend quality time with loved ones. But it can also be a very stressful time of the year, especially this year—worrying over extra expenses, staying healthy, and maintaining social distancing from loved ones. With all the changes this time of year brings, it can be easy to get caught up in this stress and lose focus on the importance of what the holidays represent: happiness, kindness, and gratitude for what you have in your life.
What is Meditation?
Meditation is a great way to help you refocus on what matters most this holiday season, as well as decrease stress and anxiety. You can’t control other people or events, but you can use meditation to help you navigate the overwhelming feelings. Meditation is the practice of actually being present in the moment, which in turn trains us to become more mindful throughout the day, particularly during difficult situations. As Dr. Kenneth Kells III puts it: “Just exist.”
Benefits of Meditation and Mindfulness
A systematic review of randomized control trials found that the group that performed meditation had decreased levels of cortisol, blood pressure, resting heart rate, and lipid and cytokine levels (physiological signs of stress). Another systematic review found that meditation decreased pain levels, increased quality of life, and decreased rates of depression in groups diagnosed chronic pain. There are also significant effects of mindfulness and meditation on sleep quality. A study found that meditation improved the sleep quality of groups with insomnia.
Tips for Meditating
Find a quiet space such as room or somewhere outside. You want to be eliminate any external stimuli that can interrupt you while you meditate
Sitting upright on the floor or in a chair will keep you awake while you meditate. Sometimes lying down you can get too comfortable and potentially fall asleep
Close your eyes and take a deep breath in through your nose, and exhale through your mouth.
Focus on the feeling of your chest rising and falling
Turn your attention to your thoughts. Your mind may be racing with with many things such as your holiday to-do list. It may be uncomfortable at first, but focus your attention to where you are in the present moment and just exist
Try meditating for 10-15 minutes
Have a safe and very happy holidays!
Written by Daniel Le, DPT