Mastering Meditation Anywhere, Anytime | Episode 20

In this episode, Joanne explores the world of meditation and how it can be practised anywhere and at any time. She delves into the misconceptions surrounding meditation, how it can benefit your mental health, and shares tips and techniques to help you master meditation in different environments. From noisy planes to busy offices, Joanne shows you how to create your own personal meditation space and cultivate inner peace no matter where you are. Join her as she unlocks the secrets to mastering meditation, anywhere and anytime.

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*This podcast does not provide medical advice, diagnosis or treatment and its contents are intended for informational purposes only.

Transcript

Welcome to Episode Twenty of our Full Spectrum Wellness Podcast. I'm so happy and excited to be back here with you for our twentieth episode.

Today I’m going to discuss the topic of meditation, meditation, an ancient ritual that can bring peace, quiet, and inner reflection into our daily lives and its benefits for our mental and physical well-being.

Many people mistakenly believe they don't have time to devote to meditation, but contrary to popular belief, this practice doesn't require a special room and hours upon hours of inner reflection to be done according to a strict set of rules. In fact, meditation can be done in any quiet corner, including your living room, office, hotel room, or even the aeroplane.

In this episode, we'll explore how you can practice meditation in unusual surroundings, and some tips and techniques to help you achieve the proper meditative state, even when you're on the go.

We'll also talk about the benefits of joining a meditation group to effectively learn the
methods of meditation before attempting to meditate in unusual surroundings.
And how dedicating just a few minutes each day to your meditation goals can
help you accomplish your own personal goals of meditation and inner exploration.

We all live fast-paced lifestyles, trying to balance work, family, and social lives, which can take a toll on our mental and physical well-being. Meditation can bring a sense of calm and inner happiness to our lives and help promote feelings of peace and tranquillity that often get lost when we are busy trying to juggle everything we have to accomplish on a daily basis.

Meditation has been around for hundreds, if not thousands, of years, and it has many
different cultural contexts. There are literally hundreds of established
techniques on how to meditate, and it’s up to you to decide which method will
fit best into your lifestyle. You can have your choice between many different
schools of thought, and it may take you a bit of testing to find a technique
that best suits your personality, so be prepared to try out several methods
before you find the right one.

According to Eastern philosophy, to meditate means to think on the eternal, or rather to expand your consciousness until you are at one with the universe as a whole.
This philosophy is based on the belief that transcendental emotions like grief,
euphoria or even love can fade away, but the universe is forever.

Even if you’re not interested in the metaphysical implications of meditation, it has
undeniable health benefits. It incorporates many relaxation techniques that can
help you erase the negative feelings that come with the stress of leading a
hectic lifestyle.

Learning to meditate can have positive effects on stress-induced illnesses like heart disease and high blood pressure. 

In conjunction with traditional approaches to medicine, meditation can target the root causes behind stress-based conditions by helping you to calm and clear your mind.

You don’t have to have any special tools or your private own meditation garden. You can meditate anywhere you feel comfortable. You can meditate sitting, standing or lying down, in a chair or on the floor.

There are many types of meditation, but the easiest form to learn is “breath awareness meditation.” Compared to many other meditation techniques, this will enable you to experience the benefits of meditation in much less time.

Here's a simple technique that will give you results in minutes. Sit comfortably, close
your eyes, and tense up your whole body. Sigh deeply, then breathe deeply
through your nose and release the tension from every muscle. Just feel each
part relaxing, watching for parts that may hold onto tension, like a tight jaw.

Breath through your nose. This is important because it brings in more oxygen by
involving your diaphragm more. Allow your breathing to fall into a comfortable
pattern, and pay attention to it. Pay attention to your breath as it passes in
and out of your nose, without trying to control the rate or depth. Your mind may wander endlessly, but all you have to do is continually bring attention back to your breath. Acknowledge the thoughts, accept them and then return your focus and attention to your breathing. Say to them “I see you, I hear you, I’ll deal with you later”.

If your mind is still too busy, try naming the distractions as a way of setting them aside. For example, say in your mind, "itchy leg," "worried about work," or "anger," and then immediately return attention to your breathing. Practice this daily and work your way up to thirty minutes per session.

Meditation is often seen in Yoga classes and is widely practised by a variety of cultures, countries, and religious groups. It has many rewards, and through daily
practice, you can learn to release the unlimited potential of your mind and
body.

One of the most effective and easy ways to unwind and relax after a hectic day is through meditation. During meditation, your breathing slows down, blood pressure is reduced, and your body becomes relaxed and rejuvenated.

There are many different types of meditation, enough so that if one doesn’t work, you can try another and another until you find the one that's right for you. In addition to traditional meditation practices, there are now many apps and online resources available to guide you through meditation. We use an app called Insight Timer and you can find our tracks under the name Joanne Lee as I’m listed as one of their meditation teachers. Some even have specific themes or focuses such as gratitude, anxiety relief, or self-compassion.

To broaden your horizons, here are a few of the most commonly practised methods of meditation you can try:

Breath-watching involves paying attention to your breath for a few minutes, which can create a sense of calmness and relaxation.

Empty mind meditation involves letting your mind go silent on its own. It can be difficult at first, but with practice, it can become easier.

Walking meditation gets the body involved and can be done outside or in a quiet room. Pay attention to the movement of your legs, body, and breathing as you walk.

Mindfulness meditation involves becoming deeply aware of what is happening in and around you at this very moment, without judging or analyzing.

Mantra meditation involves repeating a word or phrase while meditating, which can help to keep your mind from wandering.

Concept meditation involves the contemplation of an idea or scenario, such as the
temporary nature of all things.

It’s important to remember that meditation is not a one-size-fits-all practice and what works for one person may not work for another. Some people may find that silent meditation is the most effective, while others may prefer guided meditation or mantra meditation. Experimenting with different techniques and finding the one that resonates with you can be an incredibly rewarding experience.

Using a meditation chair can help eliminate this physical discomfort and allow us to focus on the spiritual and mental aspects of meditation. In addition to providing physical support, a meditation chair can also create a designated and sacred space for your practice.

When choosing a meditation chair, consider your personal preferences and needs, such as your body type, height, and the type of meditation you practice. It’s also important to choose a chair that fits your budget and is made with high-quality materials that will last.

While a meditation chair can enhance your practice, it’s important to remember that it is not necessary to have one to meditate. The most important thing is to find a
comfortable and peaceful environment where you can focus on your breath and
inner thoughts. With regular practice, you can achieve a deep sense of
relaxation, focus, and inner peace.

One of the huge benefits of meditation is that it helps to strengthen your immune system. Regular meditation has been shown to increase the activity of natural killer cells, which are responsible for fighting off viruses and cancer cells in the body. This means that by practising meditation, you are essentially giving your body an extra line of defence against illness and disease.

In addition to its physical benefits, meditation is also incredibly beneficial for mental health. By helping to calm the mind and reduce stress, meditation can be an effective tool for managing anxiety, depression, and other mood disorders. It has also been shown to improve memory and cognitive function, making it a great practice for students or anyone looking to improve their mental clarity and focus.

Another wonderful aspect of meditation is that it can be a very social practice. Many
meditation groups and communities exist all around the world, providing opportunities for people to come together and share their experiences. These
groups can be a great way to connect with others who are on a similar journey
and can provide a supportive and uplifting environment for your practice.

Meditating outdoors can provide a unique and rewarding experience. One of the benefits of outdoor meditation is the connection to nature and the opportunity to observe and appreciate the natural world. Being surrounded by greenery, flowers, and wildlife can create a sense of calmness and tranquillity that is difficult to achieve indoors.

In addition, outdoor meditation can offer fresh air and natural light, which can help
regulate circadian rhythms and improve overall health. Exposure to sunlight
also helps the body produce vitamin D, which is important for bone health and
immune function. Being outdoors can also provide a change of scenery and a
break from daily routines, which can be refreshing for the mind and soul.

However, there are some considerations to keep in mind when meditating outdoors. Weather conditions such as extreme heat, cold, or rain can make it uncomfortable or
even dangerous to meditate outside. It's important to dress appropriately and
choose a location that is sheltered from the elements.

Also, it's essential to be mindful of your surroundings and respectful of the environment. Practitioners should avoid disturbing wildlife, leaving trash or disturbing natural habitats.

Ultimately, the decision to meditate indoors or outdoors is a personal one, and each
individual may find different benefits in each setting. It's important to experiment with different environments and find what works best for you and your meditation practice.

Meditation can be incorporated into even the busiest of lifestyles. With a bit of planning, you can meditate anywhere, anytime, and reap the benefits of this ancient practice. Don't let a hectic schedule prevent you from experiencing inner peace and tranquillity. Incorporate meditation into your daily routine, no matter where you are, and enjoy the many positive changes it brings to your life.

Mornings are an excellent time to begin meditation since you're at ease during this time and your home is probably the quietest. And if you find it hard to meditate amidst the noises and demands of children, consider waking up before the rest of your household to snag a few much-needed minutes.

When you're on the go, don't leave your meditation practices at home! Consider snapping up a pair of noise-canceling headphones or bringing along a special meditation soundtrack of familiar tunes to block out unnecessary background noise. And if you're constantly calling hotel rooms home, carry a small token or a few items with you to remind you of home, like a favorite blanket, pillow, or mat to aid you in your meditation practices.

Consider using scents to transport you to a more serene world. Aromatherapy has been used in conjunction with meditation for thousands of years. Begin your meditation with comforting or exotic smells of incense or candles, or bring along travel candles or a vial of essential oil that you can leave open to pervade the atmosphere.

Here are some additional easy meditation tips:

1. Start small. If you're new to meditation, it can be overwhelming to jump into a 30-minute or longer session. Start with just a few minutes each day and gradually work your way up.
2. Use guided meditations. There are many free guided meditations available online or through apps that can help you focus and get into a meditative state.
3. Make it a daily habit. Try to meditate at the same time every day to establish a consistent habit. This can also help you remember to make time for your practice.
4. Create a calming environment. Choose a quiet and comfortable place to meditate, with minimal distractions. You can also use candles, essential oils, or soft music to help create a peaceful atmosphere.
5. Be patient with yourself. Meditation is a practice, and it takes time and patience to develop. Don't get discouraged if you find it difficult to focus or quiet your mind at first.
6. Experiment with different techniques. There are many different types of meditation, so try out a few different techniques to see what works best for you. Some people find mindfulness meditation helpful, while others prefer visualization or mantra meditation.

Remember that meditation is a personal practice, and what works for one person may not work for another. The most important thing is to find a technique that resonates with you and to make time for regular practice. With time and patience, meditation can become a powerful tool for relaxation, stress relief, and personal growth.

In conclusion, the benefits of meditation are numerous and well-documented. From physical health benefits to improved mental clarity and emotional well-being, meditation can help to bring balance and harmony to your life. So if you're feeling overwhelmed by the stresses of daily life, consider giving meditation a try. With a little bit of practice and dedication, you may be surprised at just how transformative this simple practice can be.

Lastly, it’s important to note that meditation is not a replacement for professional medical advice or treatment. While it can be a helpful tool for managing stress and improving overall well-being, it should not be relied on as the sole solution for any mental or physical health issues.

Remember, meditation doesn't have to be difficult or time-consuming. By dedicating just a few minutes each day, you can find a sense of calm and relaxation in your daily life. So, give it a try and see how it can benefit you!

Now, as well as the free resources on our Insight Timer profile and in our free Facebook Group we have also produced an amazing Morning & Evening Sound Meditation Album so if you are interested in that, which has been designed to help you create the most amazing daily self-care routines get in touch. And we will also be very shortly launching our new Sonic Self-care: Mini Ecourse for Wellness and Inner Harmony so if you would like to find out about that ecourse then get in touch