Meditation 101: A Guide to Starting this Wellness Habit in Your Midlife

Blogs01 Oct 2024

Midlife can be a lovely and new phase of life. This transitional time may also bring up unique challenges for many. With so many changes taking place in one’s life, it’s possible to feel stressed which could even cause anxiety, loss of focus and other mental and physical issues. Most adults during this time seek effective ways to manage their emotions and meditation often comes up as a powerful mindfulness tool. In this article, we’ll take you through the basics of meditation and how you can easily add it to your routine.

What is Meditation?

Meditation is a traditional mindfulness practice that can be traced back to the ancient Vedic texts in India. Part of the Ayurvedic system of health, ‘meditation’ is a term that loosely refers to many different techniques to achieve mental focus. According to the Vedic texts, the goal of meditation is to connect us with our inner selves.

Meditation as a practice involves focusing your mind on a particular object, thought, or activity to achieve mental clarity and emotional calm. Whether it's through mindfulness meditation, guided meditation, or the movement-based meditation of yoga, the core goal remains the same: to foster a state of peaceful awareness.

Benefits of Practising Meditation in Your Midlife

Some important health benefits of mediating in your midlife are:

• May reduce stress and anxiety
• May reduce the chances of depression
• Decreases pain
• May boost memory and efficiency
• May reduce blood pressure, heart rate, cholesterol and cortisol (the stress hormone)
• Increase melatonin (the sleep hormone)
• Increases blood flow to the brain

Beginner-Friendly Types of Meditation

To start your meditation journey, these are the three simple types of meditation techniques you can try:

1. Mindfulness Meditation

Mindfulness meditation involves focusing on the present moment without judgement. A simple way to start is through a breathing exercise: sit comfortably, close your eyes, and take slow, deep breaths. Focus on the sensation of your breath entering and leaving your body. When your mind wanders, gently bring it back to your breath.

2. Guided Meditation

Having someone guide you during meditation can be extremely helpful for those starting out. These are typically available on apps and recordings and provide step-by-step instructions on how you can focus on various aspects such as stress reduction, sleep etc.

3. Walking Meditation

Yes, it’s possible to meditate while walking too. This practice involves walking slowly and deliberately, paying close attention to the sensations in your feet and legs. It combines physical movement with mindfulness, making it a versatile option for many.

How To Meditate: A Beginner's Guide to Mindfulness Meditation

Follow these steps to start the habit of mindfulness meditation today:

1. Find a Quiet Space

When trying to calm your mind, it’s important to find a quiet and comfortable space where you will not be disturbed or distracted. Find the right environment that is conducive to meditation to help you regain focus and connect with your inner self.

2. Choose a Time

As a beginner, you don’t have to put pressure on yourself by setting too high a goal. You can aim to start with 10-20 minutes of meditation daily and increase the time gradually as you feel more comfortable. The key is to remain consistent so try to meditate at a set hour daily to build a solid habit. Setting aside some time at the beginning of your day to meditate can be a good way of setting the tone for the rest of the day!

3. Find a Comfortable Posture

You can meditate sitting, lying down, or even walking. Depending on the type of technique you want to practise, find a posture that you can maintain comfortably for the duration of your session.

4. Focus on Your Breath

Breathwork is so important when it comes to mediation. Start by taking deep, slow breaths. Try to focus on the sensation of air entering your nose and leaving it. Hold your breath before gently leaving it out. This act of concentrating on your breath could help you stay rooted in the present moment and may calm you down.

5. Observe Your Thoughts

Inevitably, thoughts will arise. Instead of trying to suppress them, acknowledge them without judgement and gently bring your focus back to your breath. One way of doing so is by bringing your focus to your other senses such as touch, taste and smell. Then slowly put your focus on breathing again. This practice helps train your mind to stay present.

6. Be Patient and Kind to Yourself

Meditation is a practice, and like any new habit, it takes time to develop. Be patient with yourself and understand that each session will be different. The key is to remain consistent and compassionate towards your progress.

Conclusion

Meditation offers a wealth of benefits, from stress reduction and improved sleep to cognitive enhancement and emotional regulation. Starting this wellness habit in midlife can lead to profound improvements in your overall well-being. By following the simple steps and exploring different types of meditation, you can find a practice that fits your lifestyle and needs.

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