Sam Klein, Editor 

While life itself is a beautiful gift, it can oftentimes become stressful. In the overwhelming moments where it feels impossible to inhale positivity and exhale tension, taking a few minutes to practice mindfulness can be crucial. Meditation, a concept that has been around for hundreds of years, intends to train the mind and calm the soul. While meditation isn’t for everyone and requires practice to retain peak benefits, here is a simple guide to get started to ease the stress that everyday life can cause. 

Set aside time and space 

Perhaps you find yourself tense due to an impending deadline or daunting exam, and excess time in your day is sparse. However, prioritizing time for a healthy mind is not only important, but easy. Meditation only takes about two to three minutes, but can take longer if you have more time to donate to the practice, or simply choose to. Find a space that you feel comfortable in, one with an atmosphere that will maintain a sense of peace throughout the process. Perhaps this spot is your bedroom, a living room, outside, or even in your car. With a time and space designated, mediation can begin.

Concentrate on body positioning 

Once you’re in an environment that you feel comfortable in, it’s important your body itself is equally as comfortable. Sit, lay, do whatever it is you need to in order to fully relax your muscles and ease any existing tension. If sitting, it might be helpful to have something against your back to lean on, so you don’t add extra pressure on your body to remain upright. Similarly, if you are lying down, something to support your neck could be effective. Loosen your hands and feet, drop your shoulders, and pay careful attention to how grounded you feel in the given moment.

Focus on your breathing 

When practicing mindfulness, one should focus primarily on their breath. It can be encouraged to either not try and control your breathing and rather pay attention to each inhale and exhale as they naturally occur, or perhaps practice deep breaths to improve concentration and overall relaxation. No matter the method, it is important to focus on each individual breath as it enters the body, and how it feels to let that air go. Focus on the way your shoulders loosen, how your jaw unclenches, and how your tongue releases from the roof of your mouth as you exhale. Perhaps count your breath or allow your mind to go as blank as possible. 

Be kind to yourself 

The body is said to work on autopilot 95% of the time, according to Mindful, and meditation counteracts this natural reaction. It’s hard to control the thoughts that pass in our mind, so when the mind wanders, return it back to your breath. As focus is lost or shifts, return it to each inhale and exhale and pay careful attention to the way each breath feels. During this period of meditation, it can be hard to keep your mind in one place, especially if you’re meditating due to stressors that are placing tension upon you. Acknowledge the feeling but allow it to pass. Don’t give up the process just because it doesn’t come naturally.

Make the process habitual 

Meditation serves numerous short-term benefits to the nervous system according to Gaiam including lower blood pressure, lower heart rate, improved blood circulation, lower blood cortisol levels, and inherently less stress and anxiety. As a result, mediation should be practiced on a regular basis to become easier and result in these positive benefits. Meditation can be uncomfortable at the start but will grow more natural with practice. Using a guided meditation on YouTube, utilizing apps such as “Headspace,” or simply listening to calming music could assist in focusing the mind. No matter the approach you take, you are prioritizing calming a crowded headspace and should be proud of that, for everyone deserves a mind at ease.