Meditation is an age-old practice that is now used globally within a broad range of applications, including health care, counseling, education, business — and in people’s daily, personal lives. There are many forms of meditation, and all of them utilize a mind-body connection and focused concentration. Anyone can practice meditation — it’s simple and only your breath is needed.

There are numerous mental wellness and physical health benefits associated with mindfulness and meditation, including reduced stress levels, lowered blood pressure and blood glucose levels, decreased risk for burnout, anxiety and depression, enhanced immunity, better sleep quality, improved focus, and so much more.

If this is enticing and you are interested in trying meditation, but you don’t know where to start, here are five meditation tips to help you get started:

1. Find a comfortable, calm location.

Atmosphere is very important for a productive meditation session. You’ll want to find a quiet, comfortable place with limited disturbances. Natural lighting or lamp lighting is optimal to promote a calm sense of being. You may want to find a cozy chair or utilize a yoga mat or meditation cushion. The smell of essential oils can also enhance your practice — especially calming scents, such as lavender or uplifting scents, such as sweet orange. Props and calming additions can enhance your meditation practice, but they are optional. As long as you are in a space that is comfortable to you, that’s all that matters.

2. Experiment with different types of meditation to find what works for you.

Meditation doesn’t have to mean sitting in complete silence and stillness. It certainly can, but there are many ways to meditate. Some of the most common types of meditation include guided meditations, movement meditations, sound meditations, mantra meditations and mindful meditations. Try different types of meditations to see which ones you enjoy most.

3. Start small (3-5 minutes).

When you first integrate meditation into your life, it is recommended to start small with short three- to five-minute meditations. You could seek out guided meditations in this length or even set a timer. Eventually, as you meditate more often, it will become easier, and you’ll be able to lengthen the amount of time gradually. Try this three-minute video on how to do a mindfulness meditation.

4. It’s okay for your mind to wander — return your focus to your breath.

Throughout the day, our minds are full of thoughts, planning, daydreams and mental chatter. Meditation allows you to slow down and be present in the moment. During meditation, when thoughts come in and your mind begins to wander, simply notice it without judgement — and let it go. It may be helpful to return your focus on your breathing, noticing your inhales and exhales or count your breaths. If you find it difficult to meditate with your eyes closed, try softly gazing at an object or focal point. The skill of meditation develops as you learn to bring your attention back to the present moment.

5. Incorporate meditation into your daily routine.

The most physical and mental health benefits are seen when meditation is incorporated into a daily routine. Choose a time of day that works best for your schedule. Many people meditate first thing in the morning to set their intentions for the day, and many others choose to meditate right before bed to wind down and sleep better. Others opt for short, lunchtime meditation to help refresh and break up their day. Whatever time you chose, making it a regular practice is the key to making it a lifestyle habit and getting the most benefit from meditation.

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About WakeMed Corporate Wellness Services

WakeMed Corporate Wellness extends beyond traditional wellness programs. Alicia Dosh-Eller, MPH, RYT works in this department, delivering exceptional care to our clients. We strive to cultivate healthy habits among employee populations and improve health outcomes all while increasing productivity, optimizing human resource investments and boosting employee engagement.

Our comprehensive corporate wellness services are specifically designed to meet the needs of your workplace. From biometric screenings and educational presentations to health coaching, mobile wellness services, COVID-19 vaccine clinic, and flu vaccine clinics, our team of health care professionals works closely with corporate clients to build a wellness program that best meets the needs of their employees.

Whether you have thousands of employees or just a handful, WakeMed Corporate Wellness has the solutions your employees need to be successful in their health journey. Contact us to learn more about the customized corporate wellness services we offer.

Disclaimer: The advice of individual medical providers serves as guidance from the specific provider and is not intended to establish standards of clinical practice or rules of law for WakeMed Health and Hospitals.