How you can benefit from meditation and incorporate it into your daily life
“I don’t have time for meditation!” or “I just don’t have the peace and quiet to meditate!” – Do these statements sound familiar to you? Then you are the person who should start meditating.
Time is a valuable commodity in today's hectic world. We are busy at work, at university, as parents, at home or wherever else we have obligations. But we also pursue our hobbies, meet friends and go on holiday - leisure activities that are absolutely necessary to provide a counterbalance to the stress of everyday life and which also show that you don't have time, you make it. Meditation is perfect for simply escaping the stress of everyday life for a few minutes and recharging your batteries. And if you think you don't have the peace and quiet to meditate, rest assured: it is normal and not at all bad if your thoughts do not stop completely during meditation. Meditation also serves to make you aware of your thoughts and to respond mindfully to what is bothering you. This can also help to reduce stress.
So what exactly does meditation achieve?
Meditation is not a relaxation technique in the true sense of the word, but has been used for centuries in many cultures and religions as a spiritual exercise to expand consciousness. The relaxing effect is, so to speak, a side effect of mental introspection. However, the original spiritual context does not mean that you necessarily have to have a penchant for esotericism in order to benefit from the positive effects of meditation.
Silently perceiving and observing your own thoughts and body in the moment and simultaneously blocking out the outside world has, in the best case, direct physical effects: your breathing becomes deeper and more regular, your heart beats slower, your muscles relax - a power nap could hardly be more effective for recharging. By focusing while meditating, you train your attention; on the way to mental clarity, you learn to free your mind of unnecessary thoughts. Mindful perception and observation guide you to accept the current state; acceptance in turn leads to more serenity and relaxation.
How meditation affects the body
Recent studies on the physical effects of meditation have found that chronic diseases caused by inflammation are often caused by stress. Mindfulness exercises and meditation therefore help to reduce the neurotransmitters responsible for inflammation. Meditation not only contributes to general stress reduction and mental relaxation, but also has a direct positive effect on the body. Research in this area is still in its early stages; until there are more comprehensive studies, we recommend: just try it out for yourself and observe the positive changes in your own body.
What you need to meditate
Of course, you have to take a little time for your meditation. According to meditation teacher and author Suze Yalof Schwartz, just a few minutes of meditation are enough to achieve the desired relaxing effect: In her book Be Mindful, she gives you meditation techniques for a particularly time-saving, radical slowdown. This way, you can meditate even when you are very busy. In addition to a quiet room, certain sounds can also help you focus your thoughts, which you can create with a singing bowl , for example. It is important to find a comfortable position before you begin. Nothing distracts you more from concentrating on your inner self than numb legs. The best way to find the most comfortable seat is on a meditation cushion .
How to meditate anywhere, anytime
Without help, it is difficult to get into a meditative state. So how can you integrate your meditation into your everyday life without having to consult a yoga or meditation teacher every time? In the digital world, the answer is of course: via your mobile phone. There are now numerous meditation apps that you can download - some of them even for free. They offer meditation instructions that allow you to meditate at any time and in any place for the length of time you choose - even during your lunch break on your office chair. The 7Mind app is recommended, for example: it offers over 200 different exercises, many basic meditation techniques and calming soundscapes that can be integrated into any everyday routine.
You see: There is no reason not to start meditating.