Welcome to another article from Mederi KOI Diary. This time, we bring a topic that we’ve shared on our social media, and our followers flooded us with questions about meditation and how to turn it into a habit, especially when it can be quite challenging at the beginning. It’s true that looking inward and focusing on the present moment can be difficult for many, especially with the constant distractions in a world that bombards you with numerous dopamine-triggering options for entertainment. Here, we delve into our experience with meditation and offer our suggestions.
Meditation, recommended for centuries, is now more necessary than ever. We tried the initiative of meditating together with our team. People were free to leave whenever they wanted, with a maximum meditation time of half an hour, but they could stay for just five minutes if they preferred. There were only two rules: the first was to give it a try, and the second was that if you decided to leave, do so quietly. Quickly, we realized that in the initial days, there were jokes and mockery about this experiment. In short, meditation wasn’t taken seriously. Initially, sessions lasted only a maximum of five minutes, after which everyone resumed their tasks. However, over time, we noticed a shift – it became something that brought them pleasure, contrary to the initial reaction. While meditating, thoughts drifted to emails that needed to be sent or other tasks. Some experienced anxiety about doing nothing during that time; they constantly needed an external stimulus, like checking their phones. Meditating for ten minutes became an achievement. We discovered that regardless of the time dedicated to meditation, as long as you allocated some time for it, it was always an accomplishment.
After a few weeks, meditation was still not a habit, but we could realize its benefits, including:
- More Calm;
- More Control;
- Less anxiety;
- Less stress;
- More focus;
- and More self-knowledge.
This meditation session was truly productive and positive for us. We all had to have an open mind and learn from the process itself. The result exceeded our initial expectations.
Research suggests that meditation can have positive effects on the immune system. Stress management and promoting a balanced internal environment through meditation can strengthen the immune response, helping the body defend itself against diseases and maintain good physical health.
Emotional well-being is essential for maintaining good physical health. Meditation fosters emotional awareness and acceptance, which can lead to greater resilience in the face of physical challenges. People who regularly practice meditation often report higher levels of life satisfaction and a more positive attitude toward overall health.
Anxiety, often linked to mental tension, can manifest physically through muscle tension. Meditation, by alleviating anxiety and promoting a state of relaxation, contributes to reducing muscle tension. This muscular relaxation not only relieves physical discomfort but also releases accumulated tension in the mind.
Meditating regularly not only calms the mind but also improves concentration and cognitive performance. This increase in mental clarity can translate into a greater ability to address the physical demands of daily life. The mind and body work together, and a focused mind can facilitate engaging in physical activities and adopting healthy habits.
The close interconnection between mental and physical health is a fundamental principle for achieving overall well-being. Meditation, an ancient practice that has gained recognition in the modern era, stands out as a powerful tool that not only soothes the mind but also exerts transformative benefits on the body.
Here’s a step-by-step guide to a simple meditation exercise designed for beginners and adapted to the workplace:
- Find a quiet corner in your workspace where you can sit comfortably without distractions. You can use headphones with soft music or relaxing sounds if needed.
- Close your eyes gently and focus on the point between your eyebrows. Let go of all thoughts and noise, enter fully into the present moment, in your here and now, giving yourself permission to relax fully and deeply.
- Sit in a chair with a straight back and your feet on the ground. Place your hands in your lap with palms facing up or down, whichever is more comfortable for you. As you settle in, allow your jaw to soften and relax your shoulders.
- Bring your attention to your breath. Observe how the air naturally enters and exits. Don’t try to change your breath; just be aware of it.
- Focus your attention on the process of breathing. If your mind wanders, gently redirect your focus to the breath. Imagine you are inhaling positive energy and exhaling tensions.
- Perform a mental scan of your body. Start from your feet and move upward, paying attention to any sensations or tension. With each exhale, imagine releasing any accumulated tension.
- Start with short periods, like 5 minutes, and gradually increase as you feel more comfortable. You can use timers or meditation apps to guide you.
- At the end of your session, bring your attention back to the surroundings. Move your fingers and toes gently, and open your eyes when you feel ready.
Additional Tips:
- Try relaxing music or natural sounds to create a more conducive environment.
- If you’re short on time, even a few minutes of meditation can make a big difference.
- Integrate mini-meditations throughout the day to relieve stress.
This simple meditation exercise is ideal for the work area and can help you find moments of peace and mental clarity even in a busy environment. Experiment and adjust to your needs!
There are many books, courses, apps that can help you get deeper into this world of meditation. At Mederi KOI we recommend people and companies adopt this practice in their lives, they will not regret it at all. Don’t forget to listen to the signals your body and mind are giving you. A simple meditation for 10 minutes a day will help you see the positive effects in your daily life.
We recommend using the Yoga Mat in your meditation practice.
Thank you for always reading us in Mederi KOI Diary.
The information provided is for educational purposes only and is not intended to replace any type of medical advice, diagnosis or treatment. Do not disregard professional medical advice because of what you have read here.