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How To Hack Your Lifestyle For Mindfulness With Meditation

How To Hack Your Lifestyle For Mindfulness With Meditation

As important as having a healthy body, it’s to have a healthy mind. Mindful thoughts of health and well-being help us live a life with less stress and more focus.

In my previous post about mindfulness, I added a guided meditation podcast.

I hope you spared 5 minutes of your day to enjoy it at least once.

Meditation is such an important tool in mindfulness.

It can help so many aspects of one’s life that I decided to write about it first.

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Meditation

There are various ways types of meditation such as:

  • Buddhist Meditation
  • Hindu Meditation
  • Chinese Meditation
  • Christian Meditation
  • Guided Meditation

Mindfulness meditation has Buddhist origins. However, it’s not only practiced by followers of the philosophy.

Learn how to improve your life with meditation. #coach #mentor #MindfulPlanning Click To Tweet

What is mindfulness meditation?

Mindfulness meditation is practiced sitting with eyes closed, cross-legged on a cushion, or on a chair, with the back straight. Attention is put on the movement of the abdomen when breathing in and out, or on the awareness of the breath as it goes in and out the nostrils.1

Mindfulness meditation is not guided by any particular goal. It doesn’t build any intention.

In fact, its sole goal is to help practitioners to be present at the moment.

Awareness of what is, without judgment or the selection of thoughts, is the objective.

How to be mindful the easy way with meditation. Discover the benefits of regular meditation for your mental and physical health. Join the 52-Week Challenge For A More Productive You to learn how to keep a meditation journal to become a better version of yourself. #productivity #confidence #success #journaling #focus #meditation #mindfulness #quote

Benefits of mindfulness meditation

Mindfulness meditation isn’t done with a defined result in sight. Still, it has shown applications in different aspects of our life.

Among all the known benefits, I’ll focus on 5 on this post:

    1. Stress reduction
    2. Support for individuals with arthritis
    3. Depression in adolescents
    4. Weight loss
    5. Self-knowledge

1. Stress reduction

In modern society, stress is a ghost hunting us all the time. Many find in (mindfulness) meditation a solution to this struggle.

During the practice of mindfulness meditation, your thoughts stop going through your:

  • endless to-dos
  • full schedule
  • countless obligations

It’s like you can remove yourself from an oppressing environment and enjoy nothing but your presence and the now.

According to a study from 2013, there’s a correlation between the increase of mindfulness and decrease levels of cortisol, the stress hormone.2

Go to the List

2. Support for individuals with arthritis

While mindfulness meditation doesn’t cure arthritis itself, it has shown significant results in the support of patients.

In a Norwegian study, positive results were shown after 12 months of practice regarding:3

  • psychological distress
  • self-efficacy pain and symptoms
  • emotional processing
  • self-care ability
  • overall well-being

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The best way to boost your efficiency without stress one day at a time. Join the challenge today to make room in your schedule for the things that truly matter to you. Boost your lifestyle without feeling overwhelmed with the 52-Week Challenge For A More Productive You. #productivity #confidence #success #challenge #beforeandafter #community #support #accountability #motivation

3. Depression in adolescents

Researchers at the University of Leuven worked with more than 400 Flemish students varying from 13 up to 20 years old.4

According to their findings, school-based mindfulness programs can help to reduce and prevent depression in adolescents.

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4. Weight loss

7 out of 10 psychologists considered mindfulness meditation “excellent” or “good” when it comes to supporting weight loss.

It happens because even though the practice does not involve the control your thoughts, it keeps negativity in check.

When you are in the present, there’s no room for cravings or overeating. And you are also able to make better decisions your own.

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5. Self-knowledge

Every single day, we are bombed with (misleading) information and judgment. It can be so overwhelming that we reach a point in which we may lose sight of who we truly are and what is external perception.

Having to please “everyone” to be accepted and survive the continuous rat race, doesn’t help us either.

In this chaos, it has been proved that mindfulness meditation improves self-knowledge.5

Go to the List

Why you need to start meditating every day. Join the 52-Week Challenge For A More Productive You and receive all the support you need to become a better version of yourself. Learn how to keep a journal for meditation, confidence and personal development. #productivity #confidence #success #journaling #focus #meditation #mindfulness

How to practice mindfulness meditation

To practice mindfulness meditation, all you need is a silent place where you can sit comfortably.

The most common position is sitting on the floor, but those who may not feel at ease in this position can get the same results by using a chair.

If you are also standing on a line, instead of letting your thoughts run wild, you can also “disconnect” yourself from the surrounds and meditate.

You’ll not have the silent aspect, but it’s still better than letting stress take over.

If you know you are not going to fall asleep; you can also do mindfulness meditation lying down. But if the temptation of taking a nap is strong, it’s not recommended.

Fix your attention on your breath and nothing else. Mainly, in the beginning, your mind may open a pandora box of thoughts. Don’t try to control them or “make them go away”.

Don’t judge or get emotional.

Just focus on your breath. Let your thoughts come and go “as they wish”.

With time, this will happen with less frequency and intensity.

To avoid “worrying” about the minutes set a timer for the duration of the session.

This way you won’t have to look at the clock to check the time. You use an app like Calm too. It’s available for desktop, iPhone, and Android.

Once it’s meditation is done, allow your body to “awake” slowly. While you will go back to your daily responsibilities, you want to take the mindful mood with you.6

How to learn more about yourself with meditation. #coach #mentor #MindfulPlanning Click To Tweet

Takeaway

I included as many studies as I could find on this blog on purpose. I wanted you to know that the effects of mindfulness meditation aren’t hocus-pocus. There are studies that prove its benefits.

Unfortunately, we are always guided to believe that OTCs and OTCs alone can help us.

While medical treatments should never be neglected, there are other ways to prevent diseases and conditions or, at least, alleviate their symptoms. And some of these practices are being tested by scientists.

Aside from the drugs, vaccines and other invasive methods, there are also effective non-invasive ones as well.

As mentioned above, mindfulness meditation has its origins in Buddhism, but it isn’t a religious practice.

People from any background or belief can do it without being in conflict with their principles.

The best way to boost your efficiency without stress one day at a time. Join the challenge today to make room in your schedule for the things that truly matter to you. Boost your lifestyle without feeling overwhelmed with the 52-Week Challenge For A More Productive You. #productivity #confidence #success #challenge #beforeandafter #community #support #accountability #motivation

Before you go

Can you answer the following question in the comments below, please?

Will you make time for some mindfulness meditation on a regular basis?


Read all the posts in this series:


As important as having a healthy body, it’s to have a healthy mind. Mindful thoughts of health and well-being help us live a life with less stress and more focus. Come to the 52-Week Challenge For A More Productive You and learn how to become a better version of yourself one day at a time. #productivity #confidence #success #journaling #focus #meditation #mindfulness

References:

  1. Wikipedia
  2. Jacobs TL, Shaver PR, Epel ES, Zanesco AP, Aichele SR, Bridwell DA, Rosenberg EL, King BG, Maclean KA, Sahdra BK, Kemeny ME, Ferrer E, Wallace BA, Saron CD. – Self-reported mindfulness and cortisol during a Shamatha meditation retreat. – Health Psychol. 2013 Oct;32(10):1104-9. doi: 10.1037/a0031362. Epub 2013 Mar 25.
  3. Heidi A Zangi, Petter Mowinckel, Arnstein Finset, Liv R Eriksson, Turid Ø Høystad, Anne Kristine Lunde, Kåre B Hagen – A mindfulness-based group intervention to reduce psychological distress and fatigue in patients with inflammatory rheumatic joint diseases: a randomized controlled trial – Ann Rheum Dis doi:10.1136/annrheumdis-2011-200351
  4. Filip Raes, James W. Griffith, Katleen Van der Gucht, J. Mark G. Williams – School-Based Prevention and Reduction of Depression in Adolescents: a Cluster-Randomized Controlled Trial of a Mindfulness Group Program – Mindfulness, October 2014, Volume 5, Issue 5, pp 477-486
  5. Erika N. Carlson – Overcoming the Barriers to Self-Knowledge, Mindfulness as a Path to Seeing Yourself as You Really Are – Perspectives on Psychological ScienceMarch 2013 vol. 8 no. 2 173-186
  6. Gaëlle Desbordes, Lobsang T. Negi, Thaddeus W. W. Pace, B. Alan Wallace, Charles L. Raison, and Eric L. Schwartz – Effects of mindful-attention and compassion meditation training on amygdala response to emotional stimuli in an ordinary, non-meditative state – Front Hum Neurosci. 2012; 6: 292. Published online 2012 Nov 1. doi: 10.3389/fnhum.2012.00292

About The Author

Debbie Rodrigues

Debbie Rodrigues is a powerhouse Executive Assistant by day and a Planning aficionado by night. During her free time, when she is not cycling, you'll probably find her journaling.

Hello, my name is Debbie Rodrigues.

By day, I am a powerhouse Senior Executive Assistant; by night, I am a planning enthusiast. When I'm not cycling, you'll probably find me journaling in my free time.

On my website, you'll find tips to elevate your skill set, build confidence, improve productivity, and achieve success in the things that truly matter to you.