Tips from Adrienne Graffius, Wellness Coordinator and Health Coach
It is no secret that how we begin the morning can set the tone for the
rest of the day. We often have a tendency to begin the day quickly by
trying to multitask. We tend to start by answering emails as we make breakfast,
or fold laundry as we watch the news. Instead of jumping right into the
day, try practicing a few minutes of meditation.
The goal of meditation is to calm the mind so that it can be more alert
later. A few minutes of meditation can help give the mind and body clarity,
and physical alertness. Meditation can also decrease the stress hormones,
reduce pain, enhances the body’s immune system, reduce feelings
of depression, anxiety, anger, and confusion and improve one’s overall
quality of life.
Meditation allows the mind to quiet down, and actively recover from the
constant stream of internal dialogue of life. This can occur through:
- Mantra Meditation – focusing on a positive, powerful word;
- Guided Imagery – where a voice guides you to a peaceful place; or
Breathing Meditation – simply focusing on your own inhalation and
Before you start your day or begin an important task, try taking a few
minutes to practice one of the methods above. Simply set a timer, and
allow yourself to sit in a comfortable position, and follow these guidelines:
- As you inhale, count to three.
- When you reach three, pause briefly, then slowly exhale on a count of three.
- Repeat this until your timer goes off.
Remember that meditation does need to be perfect. If your mind wanders
off, simply guide your mind back to your breath. As you feel comfortable,
you may want to add more time, or even more frequent sessions.