Written by: Liz Loizou-Smith, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
And the short answer is… YES
There have been countless published studies that have reported the physical and mental health benefits of meditation. Many of these include decreased pain, better immune function, decreased inflammation at the cellular level, less anxiety and depression, a heightened sense of well-being, and emotional self-control.
Meditation isn’t about becoming a different person. It has nothing to do with religion. It isn’t “woo wooo” and it doesn’t mean you have to sit with your legs crossed, hands in prayer position “ohm’ing”, meditation is different for everyone. It’s a skill that takes practice. Just like learning how to ride a bike, we need to learn how to meditate.
Everyone CAN meditate. A few forms of meditation that may not seem so overwhelming are meditation in the shower, on a quiet walk in nature, or before bed listening to a guided mediation. I do best listening to guided meditations that last no more than 15 minutes or are meant to help me fall asleep.
When we meditate, we are abler to lower our stress levels, improve our focus, and treat ourselves with kindness. There are endless styles of meditation, just like diet and fitness. There’s no one size fits all, and it takes practice.
When we pay attention to our breath, we are learning how to return, and remain in, the present moment.
Below is a great meditation/mindfulness practice for beginners:
Keep in mind we’re not looking to wipe your mind clear of the countless and endless thoughts that enter our brains. We’re practicing bringing our attention to our breath. When our mind begins to wander, we accept the thought and come back to our breath.
Find a comfortable space, sit or lay, just be comfortable wherever you are.
You’re going to simply focus on your own natural inhaling and exhaling of breath.
Focus on your inhale and exhale pattern. Where do you feel your breath most? In your belly? In your nose? Try to keep your attention on your inhale and exhale.
To easily keep your attention with your breath, we’re going to perform the 5-5-5 method; this method will keep your mind from wandering too far as well as give you a boost of energy at the end.
To bring ourselves to calm, take a deep inhale, expanding your belly, and then exhale slowly, elongating the out-breath as your belly contracts. Do this 3 times, on your fourth inhale; you will hold your breath for 5, then exhale for five. We will do this for 5 breaths.
Breathe in for 5 seconds, hold for 5 and exhale for 5.
Remember, It’s about training your awareness and getting a healthy sense of perspective. You’re not trying to turn off your thoughts or feelings but instead tune in and accept them.
Liz Loizou-Smith, Executive Contributor Brainz Magazine
Liz Loizou-Smith is a leader in Human Performance Coaching. She helps individuals tap into their greatness by guiding them in rebuilding their power from within. She is a certified Holistic Health Practioner, Sports Nutritionist, and Movement Specialist. She is also a practicing Reiki Master and a highly intuitive individual. Her approach involves an integrated solution rooted in holistic health, which combines Eastern and Western modalities of nutrition, movement, and mindfulness practices. Her quantum alignment background allows her to connect with her clients' energetic imbalances intuitively.
She is the founder of Rebel Instinct Coaching, which integrates physical, mental, and spiritual well-being by fueling the body, engaging the mind, and nurturing the spirit. Her belief, if one of these areas is out of alignment, then none of them can properly function.
Liz has made it her mission to help others incorporate these practices into their personal and professional lives in a way that is aligned with their goals. She has also developed the Teen Rebel Mastery Program, an interactive, highly engaging mental and physical training program that helps each grasp and apply critical concepts for peak performance in both sports and life.
Her passion for integrative health has inspired her to develop, The Power Plate Method and The Connected Body Method, which, at its core, focuses on nutrition, movement, and mindset.
