How Meditation Reduces Stress

How stress works is quite funny. Sometimes it is clear to see that stress is around; you have too much to do and not enough time to get things done. Other times, when nothing is happening you feel nervous, irritable, tired, or your mind won't stop racing.

One of the reasons I practice meditation regularly is not because I think it will take away my stress but because it allows me to take a moment to realize what is really happening around me.

When we're stressed, we tend to go into fight or flight mode. We respond to the email with a little more spice, we make the phone call when we’re upset, we finish the task but forget to do certain obvious things, we take care of everyone else while we haven’t been to the doctor in months. Then we do it again tomorrow.

We're so busy just trying to get through the day that we don't really notice how we're feeling while we're living it.

Meditation doesn't necessarily stop all this but it will give you the opportunity to notice what is actually happening in and around you. That distinction matters, because at its core meditation is all about awareness.

You might focus on your breath, a sound, a sensation in your body, or simply the experience of sitting quietly. Your mind will wander. That's not failure. That's human.

The practice involves you noticing that you've wandered and gently invites you to return. Again. And again.

And probably again.

Eventually, this habit of observing will allow you to be less entangled in each thought that pops into the mind. You will start to view the thought as a mere thought and not as an urgent problem needing an immediate solution.

That tiny bit of space becomes extremely valuable in times when everything feels too much to handle.

Meditation does not mean emptying your mind

Have you ever found yourself saying, “I’m really bad at meditating since I just can’t stop thinking”? You’re not alone.

I hear this all the time, meditation isn't about having a blank mind if this were the case, it would be a big problem for many of us your mind is going to think, you're going to remember something you forgot to do. You'll hear a noise outside, you'll wonder what you're having for dinner, you may suddenly remember an awkward conversation from three years ago for absolutely no reason. Meditation or Mindfulness invites you to notice it, and come back. That's it.

Criticizing yourself for getting distracted is not necessary, in fact the moment you realize you've wandered is actually apart of the practice signaling to you that you're becoming aware.

Meditate Anywhere

Another misconception about meditation is that you must have the perfect meditation room or an elaborate morning routine.

Not true, you can start where you are.

Find a comfortable place to sit or lay down and give yourself five minutes. Let your hands rest naturally, take a breath and notice it. Don't try too hard to breathe in a particular way just allow yourself to simply notice your body breathing. Once you’ve done that then begin to notice what your mind is doing. If it wanders, come back, if you're restless, notice that, if you're having a peaceful moment, notice that too.

There is no particular experience you have to create.

Now I will tell you this sometimes meditation will feel calming, and sometimes it won't, some days you'll feel focused, and other days you'll spend most of the practice thinking about everything except meditation. That's okay, the goal isn't to manufacture a perfect experience, it's to become a little more familiar with yourself.

Mediation allows you to discover the real you

One of my favorite things about meditation is that it doesn't require us to become someone we're not, we don't have to be endlessly positive. Nope you can let go of the toxic positivity-please and thank you:)!

You don’t have to pretend you’re calm when we're not, you don't have to push uncomfortable feelings away.

You can simply notice what is here, and be allowed the space, the curiosity, the courage to just observe it all. There is so much freedom in that, particularly in a world that is constantly telling us that only certain emotions are acceptable and others aren’t.

You can be frustrated.

You can be worried.

You can be tired.

You can be perfectly fine.

Meditation gives room to meet those experiences without immediately judging them.

When we stop resisting emotions and feelings it makes us aware of the immense power we have.

Meditation allows room to meet those experiences without immediately judging them.

Meditation can be a lifestyle

I see wellness as something much more personal than a to do on a checklist, it's not about having the perfect routine or doing all the “right” things. Real life is messier than that!

Some mornings you may feel grounded and clear, other mornings getting out of bed feels like enough.

That's why meditation matters, it give you somewhere to return to.

A few quiet minutes can remind us that we don't have to react to everything immediately, we can breathe before responding, we can notice when we're overwhelmed, we can listen to what our body and mind are asking for.

For me, that's apart of finding your LITE, that’s how a practice like this can truly become a lifestyle.

It’s not about achieving a stress-free life, it’s about learning how to move through life with more awareness, compassion, and intention.

If meditation has always felt intimidating, please don't make it another thing you have to be “good” at, seriously just 2 minutes is a great place to start.

Sit down, put your phone away (unless you’re listening to me on Insight Timer). Take a few comfortable breaths and notice what is happening around and within you.

That's enough for today, and tomorrow, you can do it again.

Then eventually it becomes five minutes, ten minutes, and then you’ll find that you genuinely look forward to having that quiet time.

And if your mind wanders the entire time, then hi welcome to the human experience, and just gently come back.

There’s something beautiful about realizing that you can always begin again- with the breath, with a mindful movement posture, to the present moment, and ultimately to yourself.

The thing you were stressing about may still be there when you open your eyes, however the difference is that you will feel a little more prepared to meet it.

*Take a few minutes to do a breath and body scan mediation with me below.

Live LITE,
Safia