How to Meditate: A Guide for Beginners

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Self-care

Jaxx Alutalica, LMFT Mar 10, 2020

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With each passing day, our lives seem to get busier. We race from one place to another—from work to home or to school to pick up the kids before rushing over to soccer practice. Did we make sure to feed ourselves and our loved ones healthy meals? Did we have time to prepare a meal or are we constantly eating out? Are we showing up as our best selves at work and for our relationships? There is a never-ending laundry list of to-dos and, of course, never enough time in the day.

On top of our overwhelming day to day responsibilities, we might find ourselves stuck ruminating on the past or worrying about the future. If thoughts of a painful past or worries about the future are whirling around your mind and ramping up stress and anxiety levels, meditation may help you find peace over time.

Meditating (in addition to getting enough sleep) is one of the easiest ways we can improve our wellbeing. With so many resources and techniques out there, it can seem overwhelming and complicated, but by reading this article, you have already taken the first step towards building your meditation habit. With a bit of patience and regular practice, you will be well on your way to better managing your mood, your thoughts, and staying in the present.

What is meditation?

When you think of meditation, your thoughts may turn to turn to the age-old image of a person sitting cross-legged with their eyes closed saying, "ommm." This is only part of the picture. What occurs in the individual's mind as they are meditating is key, and in fact, the goal is to empty the mind and focus on the breath.

Meditation boils down to the practice of concentrating on our breathing—it is a single-minded focus on the sensation of our inhale and exhale. Our bodies and minds run on autopilot every day since it’s their job to do and think as much as possible without our active engagement. As such, our minds often zoom forward to plan for (or worry about) the future, and then they turn back around to ruminate about the past.

Meditation is the conscious decision to let all thoughts flow into the background where they can come and go without judgment. We want our attention to rest solely on our inhales and exhales.

Think of the popular children's carnival game where a ring of yellow ducks goes round and round in a small, watery circuit. Participants are given a fishing pole with a magnet attached to the end of the line, rather than a hook, to pursue the magnetic ducks. Most children will dip their fishing pole into the circuit again and again with nervous or frenzied fervor.

This is what our minds look like when they become busy or overwhelmed with thoughts. We are unable to grasp ideas or find actionable insights; the thoughts just go round and round.

Rather than pressing up against the circuit and swinging the fishing pole around, we can take a step back and observe. We realize there is no need to collect all the ducks. It is more helpful to be calm and intentional about the ones we select.

Similarly, think of it as the difference between being planted in the middle of a metropolitan crossroad versus standing atop a hill, away from the honking and rushing sound of cars, watching the vehicles come and go from afar.

Meditation offers a reprieve from our busy thoughts and a macro lens from which to view our circumstances. Consistent practice helps us become less reactive, less stressed, and more focused. The benefits are far-reaching and long-lasting.

What benefits will I see?

Your immediate feelings after meditation will vary, especially when you are first starting. Some days while meditating, you will feel a sense of calm wash over you as if a spring rain has come and left you refreshed for the day.

Other times, you may find yourself restless and unable to focus. You may have doubts about whether meditation is a practice worth taking the time to cultivate. After all, you are busy and life may be pulling you in all directions. However, if that is the case, then meditation is even more crucial.

Meditation is a marathon rather than a sprint. Even if early enthusiasm wanes, it is worthwhile to be persistent and disciplined. It is a practice that will help you cultivate awareness and compassion, both for yourself and for others. Meditation teaches your mind to stay focused on the present rather than being distracted by looping thoughts. With regular practice, it has the potential to transform your approach to and perspective on life.

How do I meditate?

Meditation is accessible anywhere and at any time. Let's take a few minutes to run through these steps live.

1. Identify your meditation aim

Why have you decided to meditate? Whether it is to calm your thoughts, manage your stress, or learn to focus, keep your goal in mind as you begin. Remembering your aim each time you meditate will help you stay committed.

2. Pick a time and place

Make it easy for yourself to meditate by designating a time and place in your daily schedule. It could be helpful to associate it with another action in your morning or evening routine. Perhaps you could commit to meditating as soon as you turn off your alarm or right before you turn off the lights.

3. Select a duration

Begin with shorter meditations spanning two, three, or five minutes, then build up the length. To recall an earlier point, mindful meditation is a marathon rather than a sprint.

4. Get comfortable

Feel free to sit cross-legged, in a chair, or even stand. Beginners typically begin in a chair with both feet planted on the ground. The key is to keep your back straight, neck relaxed, and chin slightly tucked. Your hands will rest lightly in your lap.

5. Focus on your breath

Close your eyes to begin your meditation. Count your breaths in intervals of 10, if it helps with your focus. What does it feel like to inhale deeply? What does it feel like to exhale?

6. Bring your attention back to your breath

Your attention will inevitably wander, whether it is on your second inhale or twenty-fifth exhale. When you recognize your mind is drifting, you have experienced a moment of awareness. Gently bring your attention back.

7. Repeat your meditation to build a habit

If you miss a few days, pick up right where you left off. Remember your aim. Mindful meditation only takes a few minutes a day and only benefits you. Ten minutes a day for seven days goes further than 70 minutes on a single day!

How was your meditation? Training your mind to focus on your breathing for prolonged periods of time will help you recenter as life becomes overwhelming. With a little persistence and patience, you will be well on your way to building a habit of mindful meditation.

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Recognizing Burnout and What to Do About It

The demands of adulthood can feel relentless. The constant juggle of work and home responsibilities along with the expectation to be available online constantly makes achieving work-life balance increasingly elusive. It’s a surefire recipe for burnout. Recognizing the signs of burnout and learning how to manage can be essential for maintaining mental health and overall well-being. {MiniWidget:Generic} What is burnout? Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress. It often occurs when individuals feel overwhelmed, emotionally drained, and unable to meet constant demands. While it's commonly associated with work, burnout can also stem from other areas of life, such as caregiving, relationships, or academic pressures. Causes of burnout Several factors can contribute to burnout, including: Excessive workload If you’re consistently overloaded with work or responsibilities, it can lead to chronic stress and burnout. Lack of control Feeling like you have little or no control over your work or life circumstances can contribute to burnout. Unclear expectations When expectations are not clearly defined or constantly changing, it can create confusion and stress, leading to burnout. Dysfunctional workplace dynamics A toxic work environment, characterized by poor communication, lack of support, or unfair treatment, can significantly increase the risk of burnout. Work-life imbalance When work consistently takes precedence over personal life, it can lead to neglect of self-care, relationships, and hobbies, increasing the likelihood of burnout. Insufficient rewards Lack of recognition or inadequate compensation can decrease motivation and increase feelings of frustration. Lack of Support A lack of supportive relationships at work or home can exacerbate feelings of isolation and stress. Signs of Burnout Recognizing the signs of burnout is the first step toward addressing it. Common symptoms include: Physical Symptoms: Chronic fatigue, insomnia, headaches, and gastrointestinal issues. Emotional Symptoms: Feelings of helplessness, detachment, and a lack of motivation or satisfaction. Behavioral Changes: Increased irritability, withdrawal from responsibilities, and a decline in performance. The differences between burnout and depression Burnout and depression share similar symptoms, but they are distinct conditions. Burnout is usually linked to specific stressors (work, school, caregiving roles, etc) leading to exhaustion and decreased efficacy. On the other hand, depression is a broader mental health condition characterized by persistent sadness, a lack of interest in activities, and a pervasive sense of hopelessness. Tips for dealing with burnout If you're experiencing burnout, there are a few strategies you can implement to better manage it: Prioritize self-care: Make time for activities that nourish your mind, body, and soul, such as exercise, healthy eating, and relaxation techniques. Set boundaries: Learn to say no to additional work or commitments when you're already feeling overwhelmed. Delegate tasks: If possible, delegate tasks to others to reduce your workload. Take breaks: Step away from work regularly to recharge and avoid mental fatigue. Connect with others: Talk to friends, family, or a therapist about how you're feeling. Seek professional help: If self-care strategies aren't enough, consider seeking professional therapy to address burnout and develop coping mechanisms. How to prevent burnout Preventing burnout requires proactive measures to maintain a healthy work-life balance and manage stress effectively. Some preventive strategies include: Time management: Prioritize tasks, set realistic goals, and avoid procrastination. Stress management: Practice relaxation techniques, such as meditation or deep breathing exercises, to manage stress levels. Healthy lifestyle: Get enough sleep, eat nutritious meals, and exercise regularly to support your physical and mental well-being. Work-life balance: Set clear boundaries between work and personal life, and make time for activities you enjoy. Assertive communication: Learn to express your needs and concerns clearly and respectfully. How professional therapy can support your mental health If you're grappling with burnout, professional therapy may be able to support you in feeling better. A therapist may help you delve into the root causes of your burnout, exploring the underlying factors that have contributed to your current state. They may also equip you with healthy coping mechanisms to manage stress effectively and prevent future burnout. 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Self-care

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Social media often portrays an idealized version of parenthood, creating unrealistic expectations and feelings of inadequacy. Financial factors The rising costs of childcare, education, and housing can create significant financial stress for parents. The need to work full-time to make ends meet can further exacerbate the challenges of balancing work and family life. Health factors Postpartum depression, anxiety, and other mental health conditions can make parenting even more challenging. The lack of support and understanding for parents struggling with mental health issues can contribute to feelings of isolation and burnout. Signs of parental burnout Recognizing the signs of parental burnout is a key to protecting your mental health and well-being. Some common signs include: Emotional exhaustion: Feeling constantly drained, overwhelmed, and emotionally detached from your children. Physical exhaustion: Experiencing chronic fatigue, sleep problems, and physical symptoms like headaches and stomachaches. Loss of motivation: Feeling a lack of enthusiasm for parenting and a sense of detachment from your children. Irritability and anger: Feeling easily irritated, frustrated, and angry with your children and partner. Guilt and shame: Feeling guilty for not being the parent you want to be and ashamed of your struggles. Preventing parental burnout Implementing the following strategies may help you prevent parental burnout: Set realistic expectations Accept that it’s okay not to be perfect. Focus on being a good enough parent rather than striving for perfection. Prioritize self-care Carve out time for activities that rejuvenate you, such as pursuing a hobby, exercising, connecting with nature, or simply taking a break. Seek support Don’t hesitate to ask for help from family, friends, or professional services. Sharing responsibilities can lighten your load. Stay organized Plan and organize your daily activities to reduce chaos and stress. A structured routine can make managing tasks easier. How to manage parental burnout If you're experiencing parental burnout, there are several strategies you can use to better manage it: Acknowledge your feelings Accept that it’s okay to feel overwhelmed. Recognizing your feelings is the first step toward addressing them. Take breaks Regularly take breaks to recharge. Short, frequent breaks can help you stay balanced and refreshed. Practice mindfulness Mindfulness techniques, such as meditation and deep breathing exercises, may help reduce stress and improve mental clarity. Connect with others Engage with other parents who understand what you’re going through. Sharing experiences can provide emotional support and practical advice. Focus on the positive Celebrate your successes as a parent and cherish the moments of joy with your children. Seek professional help A credentialed therapist can provide support and guidance in developing coping mechanisms and managing stress. How professional therapy may support overall mental health Therapy may be a helpful resource for parents struggling with burnout. It provides a safe and supportive environment to explore your feelings, develop coping mechanisms, and improve your overall mental health. The benefits of couples therapy Couples Therapy is designed to help partners communicate more effectively, resolve conflicts, and strengthen their relationship. It can also provide a space to discuss parenting challenges and develop strategies for co-parenting. Exploring individual therapy Individual Therapy may help you address underlying issues contributing to burnout, such as anxiety or depression. It can also provide a space to focus on your own needs and develop self-care strategies. If you're struggling with parental burnout, don't hesitate to reach out for support. With the right tools and strategies, you can overcome burnout and focus on the joy of parenting. *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

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Self-care

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Summer is slowly but surely winding down, bringing with it a nagging feeling of missed adventures and the back-to-school scramble. This often leads to heightened stress levels. To help you navigate this transition, we’re sharing five easy stress relief activities that can help you restore a sense of calm and enhance your overall well-being. {MiniWidget:Generic} Why it’s important to relieve stress Stress happens – it's a natural way our body’s respond to pressure, but when not properly managed it can lead to mental and physical health issues. Chronic stress is associated with anxiety, depression, cardiovascular disease, and a weakened immune system. How stress impacts our mental health When we're stressed, our bodies produce higher levels of cortisol, a hormone linked to the fight-or-flight response. While this response can be lifesaving in emergencies, chronic stress keeps our cortisol levels elevated, which may impair brain function, reduce energy levels, and affect our mood. Over time, this may result in serious mental health issues such as depression and anxiety disorders. Benefits of stress relief Engaging in regular stress-relief activities can significantly improve your quality of life. Benefits include: Improved mental health: Reducing stress can decrease symptoms of anxiety and depression. Better physical health: Lower stress levels are associated with a reduced risk of chronic diseases. Enhanced mood: Stress relief can lead to improved mood and a more positive outlook on life. Increased productivity: A stress-free mind can focus better and be more productive. 5 easy activities to relieve stress Here are five simple, science-backed activities that you can start today to help manage and relieve stress. Exercise Physical activity is one of the most effective stress relievers. Exercise increases the production of endorphins, chemicals in the brain that act as natural painkillers and mood elevators. Take part in a brisk walk, a yoga session, a gym workout, or other physical activity you enjoy to experience the stress-reduction benefits exercise provides. Coloring Coloring isn't just for kids—it can be a great stress reliever for adults too. Engaging in a creative activity like coloring can help take your mind off stressful thoughts and promote relaxation. It’s a form of art therapy that helps reduce anxiety and improve focus. Listening to music Music can affect your emotions and serve as a powerful stress management tool. Listening to soothing music can lower blood pressure, reduce cortisol levels, and bring about a sense of calm. Create a playlist of your favorite relaxing tunes and take some time each day to listen and unwind. Deep breathing Deep breathing exercises can help reduce stress by increasing oxygen supply to the brain and stimulating the parasympathetic nervous system, which promotes a state of calmness. Practice techniques such as diaphragmatic breathing or the 4-7-8 breathing method to help lower stress levels. Stretching Stretching can help reduce muscle tension, improve circulation, and promote relaxation. Incorporate a few minutes of stretching into your daily routine, focusing on areas where you hold the most tension, such as your neck, shoulders, and back. How professional therapy supports overall mental health While these activities can be very effective, sometimes we need additional support to manage stress. Therapy is designed to provide personalized strategies to help cope with stress and address any underlying issues contributing to it. It’s also an opportunity to explore feelings, develop healthy coping mechanisms, and improve overall mental health. Our team of experienced mental health professionals is here to explore personalized care and support if appropriate for you. Managing stress is vital for maintaining both mental and physical health. By incorporating these simple activities into your daily routine, you can begin to make progress toward a calmer, more balanced you. Remember—It's important to find what works best for you and to seek professional support if you need it. Your mental health is worth investing in. *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

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