The ABC’s of Meditation- 3 Different Styles for a Stress Free 2017 December 30 2016
Sometimes (ok, almost always) the end of the year brings with it a ton of stress and anxiety. Not just in terms of the year-end madness at work, but because of all the untied loose ends and unfinished business that unveil themselves as we inevitably head into an existential reflection of what we’ve accomplished throughout the past year. Hopefully, you are feeling positive about 2016 and entering 2017 with optimism and motivation. But incase you’re just human, and find yourself feeling a bit anxious or uneasy about what lies ahead, know that you’re not alone. More importantly, there are coping mechanisms that we can (and should!) use every day to help us stay level headed and balanced. Meditation is, for some, a vague and ominous concept. However, it’s important to know that meditation is simply just the act of silencing your loud inner voices for a while, connecting with your inner calm, releasing stress and worry, and being in the present moment . Rather than making it a big deal, think of it as a simple and gradual process that you are trying to turn into a habit.
(Image via www.boldselfimprovement.com)
There are many different methods of meditation, so if you’re not connecting with one, don’t give up! There doesn’t have to be some huge revelation or amazing epiphany that occurs, but rather a sense of deeper connection with yourself and a developed ability to control your stress and emotional state through the process. If you stick with it, this can be a useful tool or coping mechanism for times of high stress and anxiety. Here is a quick breakdown of the three main types of meditation.
This is probably the simplest form, making it the most suitable for beginners. This form of meditation solely entails being in the present moment, and silencing all other thoughts and outside noise. Though simple, this type of meditation is not always easy, particularly if you’re someone that struggles to clear your mind and silence the outside noise. However, if you’re one of those people, this type of meditation may prove to be the most beneficial, if you’re up for a challenge! To try Mindfulness Meditation, sit in a quiet space and try focusing on your breathing. Then, let go of all judgement. If negative thoughts creep in, let them go and focus on the silence. Just be in the moment. For more info, check out this article.
This type of meditation involves the repetition of a mantra, or a positive saying that has significance to you and your life. It is recommended to practice Transcendental Meditation twice a day, in 20 minute sessions. This is a great approach if your goal is to promote relaxation, alleviate stress, or promote positivity and self-development. This is a good type of meditation for those who struggle to clear the mind and be in the moment, as the mantra guides you in a sense and allows you to focus on your intention. This is a beneficial practice for anyone looking to lift their mood, is recovering from a trauma or experiencing extreme stress or depression. For more info, click here.
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This is an instructor-led form of meditation that guides you through the process. Different techniques are taught in these sessions, such as body scans and affirmations, and it’s a great option for those who prefer instruction or get distracted easily. The guided style is particularly effective if you have a specific focus on your meditation, something you’re trying to eliminate or achieve like reducing physical tension or overcoming emotions. There are tons of Podcasts and Apps that offer Guided Sessions if you’re interested in trying it out, such as Headspace. Learn more here.
Are you ready to get in touch with your inner self and work toward a self-aware, stress free 2017? Which form of meditation works best for you? Let us know in the comments below!
Shifting your Perspective and Improving Self- Confidence for a Happy, Healthy and Prosperous New Year. January 01 2016
It’s easy for things to pile up and seem overwhelming when we are feeling negative and have low self-esteem. Negative energy builds upon itself, I’m afraid, until things that to someone in a more positive place might seem insignificant, suddenly seem unbearable. This makes it harder and harder to focus on the positive aspects of your life, thus allowing negativity to overwhelm you. The trick is breaking this cycle by bringing a little positivity into your life. Here are a few ways to shift your perspective, build your self-esteem and lay the framework for a healthy, happy and prosperous 2016.
Let Go of Negativity and Focus on the Positives.
It’s time to “trim the fat” so to speak, and weed out any people, thoughts or energies that are having a negative influence on your life. We ourselves determine our worth by the treatment we accept from others. Value yourself! Accept nothing less than respect and dignity from those you choose to keep in your life. It’s easy to make excuses for the people that we love when they are behaving badly, especially if you suffer from low self-esteem. It often seems harder to let go of people than to put up with the disappointment they repeatedly cause us. Be strong, and be honest with yourself. Ask yourself, am I benefiting from this relationship? Is this person going to lift me higher and support me in my life and endeavors? If the answer is no, it’s time to let go. It may be hard at first, but in time you will be surprised at how okay you are without these people weighing you down.
When it comes to your perspective, try and count your blessings rather than your disadvantages or misfortunes. Remind yourself regularly of what you DO have, by writing down a list of what makes you happy and what you are grateful for in your life, whether it’s once a week or once a month.
Take Care in Your Presentation and Appearance.
It’s easy when you’re feeling low to just give up on your appearance. It starts to seem pointless to make an effort so we get lazy in our grooming process. It may seem superficial, but when you look good on the outside, you feel better on the inside. Put yourself together every day, even if you don’t feel like it. Looking your best will give you the confidence to face the day, and push you out the door with your best foot forward. Also, even if it feels like you can’t really afford it, don’t be afraid to splurge on yourself every once and a while. Buy that dress that makes you feel like a million bucks. Better yet, wear it out dancing with your best friends. It’s amazing how much a little laughter, dancing and perhaps innocent flirting can do for the self-esteem. Laughter is contagious, and so is happiness. Positive vibes attract positive people, simply put, but misery also loves company… so take your pick!
Travel Somewhere You’ve Always Dreamed of Going.
No more excuses, just go! You can’t put a price on this kind of experience. Travel has a wonderful way of clearing the mind and shifting your perspective, and you never know what life altering adventures or experiences awaits you outside your realm of normal. It’s time to burst your bubble, get out of your rut- whatever you want to call it. After a few weeks away, your “problems” will suddenly seem less troubling and unmanageable.
While travelling with friends is great, going it alone is really the best way to force yourself out of your comfort zone, and will no doubt build self-confidence as you rely on your own devices to navigate foreign lands and forge new friendships.
Stop Over-Analyzing and Stay Busy.
Now is the time to reinvest paranoid, negative energy spent worrying about other people into yourself and what makes YOU happy. Start thinking of your own needs first, make sure they are being met, and then worry about other people. Just make sure they’re the ones who worry about you, too! Focus your time and energy on making yourself happier, stronger, more successful- whatever you desire.
Busy up your schedule with things you find fulfilling, whether its work, hobbies, or social events. You’ll feel more positive and have much less time to over analyze and focus on the negative aspects of your life, or those unworthy of your thoughts. Find yourself a hobby that will better your mental and your physical health. Make it a priority and schedule it in if need be, just make sure you keep at it. Practice makes perfect, and being good at something you enjoy will naturally build confidence. When you’re confident in yourself and your abilities, it’s easier to drown out the negativity that once overwhelmed you.
We hope these tips will help you start 2016 on a positive note. Wishing you a very Happy New Year from the No Sweat team!