One thing that we in the Western world do not do enough of is meditate. I think meditation is just as misunderstood as happiness. And just as powerful.

But if you’re picturing mediation as sitting in lotus position with a clear and quiet mind for a ridiculous amount of time, let that vision go. Meditation comes in many forms and the bennies begin in as little as three minutes a day. With that in mind, are you ready to give it a try? Good. Let’s go.

“Praying is talking to The Universe. Meditating is listening to it.” So says Paulo Coelho. And I found those words to be pretty profound. Because we are in the habit of doing a lot of talking, right? We are saying affirmations, being articulate about what we are thankful for, sharing our thoughts and feelings with friends or therapists. But how often are we listening, not only to The Universe, but to ourselves?

I will be the first to admit I suck at meditation and for the longest time it was uncomfortable AF. It was like punishment. I’m a writer. My mind is never, ever quiet. And, you know what? That’s not really the point of meditation. Thoughts are going to come. Let them come and then let them go. You don’t have to hold onto them or pay them much attention. Let them come and go.

And while we are with our thoughts, let’s contemplate the benefits of meditation. According to the Mayo Clinic:

Meditation can give you a sense of calm, peace and balance that can benefit your emotional well-being and your overall health. You also can use it to relax and cope with stress by focusing on something that calms you. Meditation can help you learn to stay centered and keep inner peace.

These benefits don't end when your meditation session ends. Meditation can help take you more calmly through your day. And meditation may help you manage symptoms of some medical conditions.

The Mayo Clinic goes on to say that:

The emotional and physical benefits of meditation can include:

• Giving you a new way to look at things that cause stress.
• Building skills to manage your stress.
• Making you more self-aware.
• Focusing on the present.
• Reducing negative feelings.
• Helping you be more creative.
• Helping you be more patient.
• Lowering resting heart rate.
• Lowering resting blood pressure.
and
• Helping you sleep better.

There will be a link to the Mayo Clinic article I cited here in the show notes.

Meditation is good for us. But like other things that are good for us — say broccoli or Brussel sprouts — we need to acquire a taste for it.

So, pick your flavor of meditation. There are many. And a few that you might not even know are forms of meditation. Like yoga. Yep, focusing on holding the pose and breathing is a form of meditation. So, you might already be meditating and not realize it. Now you can focus on it.

I consider walking to be meditative. I’ve always loved long, fast walks. I’m fortunate to live in an area with lots of inclines so I can indulge in urban hikes. I’ll play music or listen to an audiobook and under that, I’m with my thoughts. I’m breathing deep and come home relaxed and more connected to myself.

Same with rowing. Super meditative. There’s a rhythm and flow that you can just get lost in. So, if you really aren’t comfortable sitting still, yoga, walking and rowing are some alternatives for you.

More common forms of meditation are:

• Guided meditation — where someone gently steers you through the process
• Mantra meditation — where you repeat aloud or silently a word, phrase or affirmations
• Mindfulness meditation — focusing on being present and in the moment
• Body scan meditation — where you go through your body, slowly, head to toe in your mind and see how each part of you is feeling and you do so without judging that feeling; you’re just checking in
and
• Transcendental meditation — which is a silent mantra meditation and one for David Lynch fans

There are also apps that will provide soundscapes and timers, as well as guided meditations, so you can let yourself drift between a few styles while it keeps an eye on the time. I use the Calm app for that because my insurance offers the subscription for free. If you’re fortunate enough to have health insurance, check to see what your company might offer.

And, of course, YouTube has a slew of meditation videos to choose from.

I also enjoy a nice guided meditation and will go to those when I need a little healing. You can find some good ones on forgiveness, anger release and inner child work. My favorite right now is connecting with my higher self. Yes, I should’ve given a woo warning for that. But it’s good stuff.

Aside from any woo, the science backs up the wellbeing benefits of meditation, and I’ll give a little insight on the spiritual angle.

Meditation helps us connect with ourselves. To be in our bodies. To connect with our mind. To hear our inner self more clearly. That is valuable stuff. Because I think we can all admit to being disconnected in those regards. Say you decide to choose yoga as your meditation flavor. You will start to feel the strength you have in your body, you’ll notice the change in your flexibility, sense how quiet your mind has become, how deep your breath is. Not a bad way to spend that time.

I also find that solutions to problems or questions come to me more clearly during or after a meditation, or right when I am waking up in the morning. Because I’m listening more.

And what does all this lead to? Less effing stress! Which is sort of what we need right now, yes?

The benefits of meditation begin at 3 minutes a day and pop at 10. Pretty effortless in the grand scheme of things. So, pick an app, an affirmation or a video, slide on a mask — heated, if you prefer — and give yourself a few minutes each day to relax, breathe, connect with yourself and let go of some stress so you can go forth and be disrupty with a sly grin on your face. I love a sly grin. It confuses people.