May is Meditation Month however it doesn’t just need to be May to practice the daily benefits of mindfulness and meditation. Mindfulness is the practice of staying present, and focusing on the moment. Research shows that practicing mindfulness through meditation or other relaxation strategies daily can lead to many benefits for both our physical and emotional wellbeing.

While we often feel we don’t have enough time to meditate, it can be a relatively short practice, and the more we try this out, the easier it becomes to do naturally, alleviating stress. A quick five-minute practice each day can alleviate many symptoms of anxiety and depression as well as increase focus and concentration.

Meditation can alleviate many symptoms of stress and anxiety. In a study by Goyal and colleagues (2014) mindfulness meditation programs were found to reduce symptoms of anxiety, depression and physical symptoms of stress such as muscle tension.

Through meditation we can shift our thoughts and feelings, leading to better emotion regulation, leading us to feel more calm and focused. Rahl and colleagues (2018) found that just one, 15-minute meditation session led to a 22% decrease in losing focus, and four weeks of daily practice led to a 14% increase in focus.

With all of these benefits, how do you start to incorporate a daily mindfulness and/or meditation practice?

Aim for a short practice (maybe 5-10 minutes) daily - it’s enough of a “therapeutic dose” to get your brain used to it and see the benefits
Choose a time that works best for you. Maybe you find it helpful to do before you start your day, or perhaps to alleviate tension after work.
Select a space where you feel calm and relaxed. Choose a location that is free of distractions like the television, phone, or others who might distract you as you practice.
Get comfy! Choose comfortable clothes as well as seating that help you feel relaxed.
Seek support. Apps or a quick search online can provide you with a plethora of mindfulness and meditation activities that are brief and helpful, as a place to get started.

Seeking additional support to reduce anxiety, tension, or stress? Click here.