A New Year’s Resolution can be a powerful way to create direction and intention for the year. Juggling several resolutions becomes overwhelming, and most are abandoned by February. Focusing on just one meaningful habit gives you a better chance of creating a lasting transformation. If you choose one resolution this year, consider one that is simple, free and scientifically proven to change your life: Mindfulness Meditation.
WHAT IS MINDFULNESS MEDITATION?
Mindfulness Meditation is the practice of deliberately paying attention to what’s happening in the present moment, with curiosity and without judgment. Rather than trying to change your thoughts or feelings, you simply observe what is happening inside and around you right now. Overtime, this shifts you out of “autopilot” and helps you become more awake to everyday moments (e.g. feeling warm water against your hands as you wash dishes, noticing the textures of your meal, being fully engaged when talking to a friend).
BENEFITS OF MINDFULNESS MEDITATION
Extensive research illustrates the various ways Mindfulness Meditation can improve your mental health, physical health and relationships.
• Reduces Anxiety, Depression and Stress. Mindfulness increases serotonin levels, calms an overactive nervous system and lowers cortisol (your body’s stress hormone). You’ll increase your self-esteem and feel more grounded and emotionally resilient.
• Improves Emotional Regulation. Mindfulness helps you recognize your feelings and emotionally disengage from them, without getting stuck in them. You’ll be less reactive by learning to pause between a feeling and your response.
• Boosts Focus and Mental Clarity. Regular practice improves concentration, reduces distractibility and enhances memory and decision making.
• Supports Healthier Relationships. When you’re more present with yourself and others, you listen better and are more compassionate, empathetic and patient in your interactions.
• Enhances Overall Well-Being. Meditation has been linked to better sleep, a stronger immune system and increased contentment. It also cultivates a deeper sense of gratitude for your life.
HOW TO GET STARTED
1. Set Aside 5-10 Minutes a Day. Select the same time each day when you won’t get interrupted. Consistency matters more than the duration of the meditation.
2. Be in a Comfortable Position. Sit on a chair or cushion in an upright and relaxed posture. Close your eyes or soften your gaze. Rest your hands on your legs or lap.
3. Choose an Anchor. An anchor keeps you connected to the present moment when your mind inevitably drifts. You can focus on the rise and fall of your breath, physical sensations in your body, sounds around you or a short mantra. You can also listen to a guided meditation – Insight Timer is a wonderful free app.
4. Refocus When Distracted. It is normal for your mind to wander, and it will. When you notice your thoughts drifting, gently redirect your attention back to your anchor(s).
Mindfulness meditation is a gift you can give yourself — a small daily ritual that helps you become more present, calm and grounded. If you choose just one resolution this year, make it this one.
