As Rihanna sings, all we do is ‘work work work work work work’. And it can get the better of us! But no matter how hard you go Monday – Friday, it’s important to take a time out and spend a little you time. Studies show that relaxation changes our bodies on a genetic level for the better – including a boost in genes that fight disease, ease pain and protect us from infertility. It also helps to release higher levels of feel-good chemicals like Serotin, aiding in lowering heart rates, boosting immunity and enabling the body to thrive. Finally, relaxation practices can help you become a better leader and increase your creativity! Armed with that knowledge, grab your Crazy Creek, take a deep breath, and relax with these tips on meditation.
1) Get your Göm on: the Tibetan word for meditation, Göm is ‘familiarization.’ Take 12 to 20 minutes every day to get familiar with yourself. Sit, lie, rest in a quiet room and get still with your mind. This helps you get familiar with the layers of feeling you build up in everyday life reducing stress and anxiety.
2) Breathe: As you’re sitting in a comfortable position, concentrate on your breath as it enters and leaves your nose. Also focus on the gentle rise and fall of your belly. Get into a rhythm that embraces and lets you acknowledge new sensations.
3) Stretch: Sitting still for up to 20 minutes may cause muscles to cramp or get sore. Stretch for 10 minutes before your meditation time to loosen the muscles and tendons. It also helps you begin to bring attention to your body.
4) Be OK with frustration: If you are new to meditation, you may question why you are sitting so still, why you can’t quiet your mind or feel a little self conscious. That’s normal and that’s OK! When it happens, acknowledge your frustration, admit it’s weird and new, and re-focus on your breathing. The rhythm will help disperse the stress.
5) Routine: Pick a certain time a day to meditate and use a certain room (that isn’t where you work). Maybe light some candles or pull the curtains to help you feel at ease! The routine will also help you see the results of your daily practice and develop benefits faster.