It seems like there is a new disaster every day, whether it’s a natural disaster or a deliberate disaster. Within the last year, multiple bombings have occurred and recently, two 6.0+ magnitude earthquakes hit Japan, and one Ecuador. In 2015, there were more premeditated shootings than have been seen in many years in the United States, threatening every individual’s sense of security. It’s hard to find peace when you are constantly reminded of all the potential threats to our global society, but it is vital that you try. Most human beings have the innate ability to feel empathy, which makes processing disasters very hard, as you can imagine the pain of the people involved and their loved ones. This is a blessing and a curse. When you take on the stress of the world and its condition, you put stress into yourself. We all want to save the world but in order to have the energy to do so, we must find peace in times of chaos. Meditation is one of the most effective ways to do this, and it may seem hard at first, but anyone can quiet their mind with some practice.
1. Attention on Breathing
One of the most important aspects of achieving relaxation is how you breathe. Daily stressors can create fight or flight responses in our brains. These responses are great on one hand, as they help us to make the difficult decision between running from or slapping a lion (probably run, but I don’t know your life). On the other hand, these flight or fight responses can happen so often that our brain is permanently in this ‘emergency’ mode. This is when stress becomes unhealthy, but one way to combat this is slowed breathing. While meditating, it should be a goal to take at most 5 or 6 breaths per minute. It can be very effective to imagine our breath inside of your body. When you imagine the breath slowly filling your entire body, and not just your lungs, it can trick you into breathing slower. It may seem like it’s a good thing to always be in flight or fight mode, but ask anyone with anxiety how great it is. It’s not.
2. Mindfulness, or “Checking In”
It is common for individuals to attempt to clear their mind during meditation. This can be done by solely focusing on their breathing, paying attention to how many breaths you take and making them as slow as possible. This method is especially good those who tend to overthink. For some people, though, mindfulness can be more effective. Mindfulness, or checking in, is when you focus on your consciousness and thought process, but in a way that promotes calmness. When you are mindful, you are aware of your emotions, but you do not let them affect you. Instead, you simply acknowledge your feelings in the present moment and accept them. This can promote more healthy stress coping and decrease the urge to cope in unhealthy ways, like projection or substance abuse.
3. Gratitude
Another way to enhance your meditative experience is focusing on what you have, rather than what you do not. We often focus on what we need, whether it’s the latest technology or an academic degree. But being grateful for the things that you already have and have had is one of the easiest ways to be at peace. Even if you have experienced loss, it is healthy to be grateful that you got to experience what is no longer in your life. Meditation is a good way to change the way you think about the metaphorical cards that you have been dealt. Without the dark times, you would not know light, and these times have shaped you into the incredible human being that you are today. Negative experiences also give you the tools to help others in need, so be grateful, not resentful.
4. Exercise
I know, exercise is a scary word. But the benefits of exercise on your physical, and mental, health have been linked to decreased levels of anxiety. When you work out, even for a short time, you experience some of the same symptoms as anxiety, such as increased heart rate. When paired with the stress relieving endorphins that come out of exercise, you create a new association between your symptoms. This can help you to lower your heart rate, which increases the benefits of meditation. You don’t have to go to the gym and squat 185 after running 10 miles on the treadmill to experience these results. Simply jogging for 20 minutes a day can help decrease symptoms of anxiety, and help you to meditate more effectively.
5. Posture
Your body posture is another important aspect of effective meditation. The classic crossed legs position puts little pressure on your spine and has been the most highly recommended, but as long as you are comfortable and not putting excess pressure on any parts of your body, you can practice healthy meditation. Laying down with a pillow under your lower back is another comfortable meditation position. Watch out for slouching, meditation is a good way to promote spinal health and good posture if done right.
