11/24/24

How to Start the Journey: 5 Tips on How To Start Meditating

In today's world, anxiety affects many individuals in the United States. The Anxiety and Depression Association of America reports that 40 million adults, which is about 19.1% of the population, struggle with anxiety or depression. Often, people respond to this by isolating themselves or seeking distractions. But what if we choose to confront our anxiety and examine ourselves instead? How might that shift our perspective on ourselves and our circumstances? Meditation is a practice that dates back thousands of years; it's been a part of human experience since at least 1500 BCE. Given its ancient history, why hasn’t meditation become a common element of our daily lives? It can be. Here are 5 tips to help you embark on your meditation journey.

1. Start with short, manageable sessions.

You can begin meditating for as little as 3 minutes. Choose moments just as you wake up or right before you go to bed.

    2.  Discover a peaceful space to meditate.

Where do you feel most at ease in your home? Is it your bedroom or living room? Identify a spot that resonates with you. Additionally, make sure this area is enriched with meaningful objects (like a photo of a dear friend or a cherished item). 

 3.  Pay attention to your breathing.

       Inhale deeply through your nose, allowing your belly to expand fully. Then exhale completely until you feel empty. Afterward, return to a natural breathing rhythm and take note of how air flows in and out of your body.

  4.  Consider guided meditation.

Explore a meditation book or website to find guided sessions. I personally recommend Insight Timer, which offers a wide variety of meditations.

5. Be gentle with yourself.

Remember, meditation is a personal practice that varies for everyone. It’s not about achieving perfection; rather, the aim is to cultivate awareness of your thoughts and find the space to release them.

11/27/24

Thanksgiving Weekend Activity: Vision Board  

This Thanksgiving weekend, I decided to kick it off by creating my own vision board. You may be thinking, why did I create one for the end of November? Even though the new year hasn't started yet, there is no better time to start thinking about your goals and aspirations. Here is an example of mine that I did on Canva: 

Creating a vision board helps to align your energy with your goals by focusing your intentions on what truly matters. In meditation, this practice is especially effective because it sharpens your focus and allows you to visualize your desires in real-time. For me, visualizing dream destinations or the simple act of pouring a glass of lemon water to start my day has been a powerful tool. By choosing images that resonate with me, I connect those visuals to a more vivid, sensory experience, making my goals feel more immediate and achievable.

Here are some ways that you could start to think about a Vision Board: 

1) What brings me happiness? 

2) What images or symbols resonate with me? 

3) What are my values? 

Let me know if you make one and if you meditated on it, what was your experience?  I hope you have a wonderful Thanksgiving Holiday :) 

12/16/24

Gearing Up For the Holidays: How to Keep Mindfulness at the Core

This year, I’ve been reflecting on how to maintain a sense of calm and mindfulness throughout the holiday season. For me, the holidays often bring stress—whether it's managing time, preparing meals, or being fully present for others. But what if it were possible to have it all: to enjoy the season fully while also caring for myself? I’ve been exploring ways to prioritize my well-being, and here are some practices I’ve incorporated this year to stay grounded, focused, and peaceful while preparing for the holidays.

1) Morning Meditation and Intention Journaling
For the past year and a half, I’ve made it a habit to start my day with meditation and intention-setting. This practice helps me connect with the energy I want to bring into the day. Do I need to cultivate calmness, excitement, or focus? The meditation I choose guides me in selecting my intention, whether it’s gratitude, peace, or clarity. It’s become a powerful way to center myself before the busyness of the day begins.

2) Morning Movement
Getting some movement in the morning has been a game changer for me. I used to wake up early for a morning routine when I first started teaching, and it was one of the few moments of peace in a hectic day. I’ve brought this practice back recently because it helps me start my day with purpose and energy. This time in the morning is sacred—it’s just for me, before work, chores, or any social obligations. Even a quick stretch or a short walk has a big impact on my mood and mindset for the day ahead.

3) Night Routine
My night routine has become something I cherish. It’s a time to wind down and create space for rest. I recently purchased a new alarm clock that changes colors, and I love using the soft purple light at night—it creates a calming ambiance. I also make time to read, even if it’s just for 5 or 10 minutes. Right now, I’m reading The Gifts of Imperfection by Brené Brown. Afterward, I do a brief 8-10 minute meditation with a focus on breathwork. This helps calm my body and prepares me for restful sleep.

When you establish a solid routine, it can truly shift your perspective on how each day unfolds. These practices have been incredibly helpful in creating balance, even as I prepare for the holidays. I hope some of these ideas inspire you to bring more mindfulness into your routine this season. I’d love to hear how you incorporate these practices, or if you discover new ways to stay grounded during this busy time of year!