{"id":109596,"date":"2019-07-31T06:40:21","date_gmt":"2019-07-31T10:40:21","guid":{"rendered":"https:\/\/wp.oviahealth.com\/guide\/109596\/pep-meditation-2\/"},"modified":"2022-11-30T23:18:39","modified_gmt":"2022-12-01T04:18:39","slug":"pep-meditation-2","status":"publish","type":"article","link":"https:\/\/www.oviahealth.com\/guide\/109596\/pep-meditation-2\/","title":{"rendered":"So you&#8217;d like to meditate? Here&#8217;s where to start"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Exercise, healthy eating, regular preventive check-ups \u2013 there are a lot of things people do to protect their physical health, even if nothing is going wrong. When it comes to mental health, though, taking preventive measures is a lot less common. Since mental health has a huge impact on your quality of life, this can be a problem.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One kind of preventive care for mental health is meditation, which can be helpful whether you\u2019re going through a rough patch or cruising steadily. In recent years, mindfulness meditation has gained credibility as a healthy, valid part of mental health treatment and maintenance.<\/span><\/p>\n<h4><strong>Getting the most out of meditation<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">Mindfulness as achieved through meditation has been shown to have physical health benefits, but it\u2019s the mental health benefits that many people turn to mindful meditation for. Mental health benefits associated with mindfulness meditation include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Reduced stress<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Reduced anxiety<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Increased concentration<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Better emotional control and stability<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Mindfulness meditation can be used as part of a treatment plan for a variety of mental health conditions, including depression, anxiety, PTSD, substance abuse, and ADHD.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cycling thoughts and emotions can pose a challenge to anyone beginning a meditation practice. This can be especially challenging for people with histories of depression or trauma. This doesn\u2019t mean that people with histories of depression or trauma can\u2019t benefit from mindful meditation, it just means that, early on, they may benefit from guided meditation specifically, rather than jumping in on their own.<\/span><\/p>\n<h4><strong>How to meditate<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">Very rarely will life give you the ideal, quiet moment to meditate. Instead of waiting for the perfect time, take good times whenever you find them, even for shorter periods of meditation. Finding a meditation center, or a group associated with your local library, community center, or a religious group, either for your first few sessions to get a feel for it, or regularly to help make sure you\u2019re setting aside time to meditate, is also a great way to start to build strong meditation habits. If you don\u2019t have access to in-person meditation groups, or there are none that are convenient for you, meditation apps, online meditation videos, and meditation podcasts can all be helpful for establishing this habit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you\u2019ve got ten minutes or so (starting with shorter meditation sessions, and eventually working up to longer stretches can help you set yourself up for success), find a quiet, comfortable place to sit, and get started.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Take a moment to notice any feelings or thoughts you\u2019re having&nbsp;<\/span><em><span style=\"font-weight: 400;\">about<\/span><\/em><span style=\"font-weight: 400;\">&nbsp;starting to meditate &#8211; whether that\u2019s nervousness, excitement, or skepticism. Acknowledge those thoughts and feelings, then refocus on meditation.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Choose whether to close your eyes, or to focus your gaze on a neutral space in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Breathe, maybe starting with a few deep breaths, but mostly just as you normally breathe &#8211; the difference is that, during meditation, you\u2019ll make a point to notice the physical sensations and process of breathing, all the parts of your body that are involved in breathing, the way they feel as you breathe in, and the way they feel as you breathe out.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keep focusing on your breath for the next ten minutes or so, but don\u2019t worry if, the first few times you try, you find yourself more focused on your thoughts than on your breath. Instead, just gently turn your thoughts back to your breathing. Notice the distraction, acknowledge it, and let it go.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Meditating regularly shouldn\u2019t be something that adds extra stress to your life, but if you can find a little space for it on a somewhat regular schedule, it can be a great addition to a strong physical and mental health routine.<br \/>\n<\/span><\/p>\n<hr>\n<h5><span style=\"font-weight: 400;\">Sources<\/p>\n<p><\/span><\/h5>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Julie Corliss. \u201cMindfulness meditation may ease anxiety, mental stress.\u201d&nbsp;<\/span><em><span style=\"font-weight: 400;\">Harvard Health Publishing<\/span><\/em><span style=\"font-weight: 400;\">. Harvard University, January 8 2014. Retrieved July 9 2018. https:\/\/www.health.harvard.edu\/blog\/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Michael McGee. \u201cMeditation and psychiatry.\u201d&nbsp;<\/span><em><span style=\"font-weight: 400;\">Psychiatry MMC<\/span><\/em><span style=\"font-weight: 400;\">. v.1(5): January 2008. Retrieved 9 July 2018. https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2719544\/.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Experimental Biology 2018. &#8220;Even a single mindfulness meditation session can reduce anxiety: People with anxiety show reduced stress on the arteries after 1-hour introductory session.&#8221; ScienceDaily. ScienceDaily, 23 April 2018. Retrieved July 9 2018. www.sciencedaily.com\/releases\/2018\/04\/180423135048.htm.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u201cMeditation: in depth.\u201d&nbsp;<\/span><em><span style=\"font-weight: 400;\">National Center for Complementary and Integrative Health<\/span><\/em><span style=\"font-weight: 400;\">. U.S. Department of Health and Human Services, September 7 2017. Retrieved July 9 2018. https:\/\/nccih.nih.gov\/health\/meditation\/overview.htm.<\/span><\/li>\n<li style=\"font-weight: 400;\">\u201cMindfulness mental health practices may help treat many mental health conditions.\u201d&nbsp;<em><span style=\"font-weight: 400;\">American Psychiatric Association<\/span><\/em><span style=\"font-weight: 400;\">. American Psychiatric Association, June 1 2016. Retrieved July 9 2018. https:\/\/www.psychiatry.org\/news-room\/apa-blogs\/apa-blog\/2016\/06\/mindfulness-practices-may-help-treat-many-mental-health-conditions.&nbsp;<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Exercise, healthy eating, regular preventive check-ups \u2013 there are a lot of things people do to protect their physical health, even if nothing is going wrong. When it comes to mental health, though, taking preventive measures is a lot less common.<\/p>\n","protected":false},"author":1,"featured_media":232368,"template":"","format":"standard","meta":{"ovia_author_name":"","ovia_author_prefix":"","ovia_author_image":"","ovia_content_type_id":"242","ovia_product_mode":"2","ovia_days_from_signup":"","ovia_days_from_lmp":"","ovia_days_from_baby_birth":"","ovia_days_from_enroll":"","ovia_health_module_days_from":"92","ovia_article_for_email_days_from":"","ovia_health_module":"129","ovia_legacy_id2":"","ovia_ttc":"","ovia_article_subtype":"","ovia_health_symptom":"","ovia_partner_id":"","ovia_partner_custom_group":"","ovia_legacy_category":"","ovia_legacy_category2":"","ovia_content_url_id":"109596","ovia_include_share_buttons":"","ovia_fertility_goal":"3,1,2,4","ovia_secondary_module":"","ovia_trimester":"","ovia_child_age":"","ovia_share_image":"","ovia_more_menu_image":"","ovia_button1_url":"","ovia_days_from_postpartum":"","footnotes":"","_links_to":"","_links_to_target":""},"fert-category":[],"preg-category":[],"parent-category":[],"fert-tag":[],"preg-tag":[],"parent-tag":[],"class_list":["post-109596","article","type-article","status-publish","format-standard","has-post-thumbnail","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>So you&#039;d like to meditate? 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