Mind + Body

mindful meditation for beginners

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Meditation can be intimidating.

It’s being talked about everywhere but how do you know where to start, or if this is something for you?

Let me start off by saying…

Meditation is not a fixed point. It is not a thing we can touch, nor a race with a finish line.

There is no right or wrong way to meditate.

Your practice with meditation is always in flux, like life, it’s always changing.

I believe the purpose of meditation is to gain back control of our mind and shift our perspective to respond in a mindful manner that leads to freedom, clarity, peace and empathy.

Before I elaborate more on mediation, I want to bring up a few points about how our brain works. 

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The prefrontal cortex is responsible for our high cognitive functions. It’s also the area where we differentiate appropriate behavior vs inappropriate behavior and even cravings. But this part of the brain is also highly sensitive to stress. And even a mild stressor can cause that part of our brain to be confused, space out, and unable to make thoughtful decisions.

Studies have shown that a major contributing factor to many hospital visits are patients dealing with chronic stress. With untreated chronic stress, the synapses, where cells talk to each other in our brain begin to atrophy. The dendrites that look like roots sprouting out from a tree begin to wither away, and those messages to our brain and subsequently the rest of our body fail to get across.

Basically all this means, is that chronic stress can alter your brain function so much, that it makes it increasingly harder to deal with more stress. Leaving us feeling like we have less control of our lives. And for many, depression and anxiety sink in.

Here is where meditation can play a role. There are studies being done today that have taken brain images of people who report they are in a constant state of stress and have not practiced mental training in the form of meditation. They were prescribed meditation not medication, and after a few months, brain images were taken again, and some of the dendrites that had withered away, have started to grow back. Our brain is “plastic,” in science terms, that means it can recover certain parts with consistent treatment.

I’m not saying meditation can fix everything. But it is a great practice for anyone to implement into their life where you have nothing to lose and everything to gain.

Meditation can be a combination of multiple practices. From deep breathing, to sitting still in silence, to listening to nature sounds, reading scripture, or simply closing your eyes for a few moments in the shower or right when you get in your car before you head to work. Meditation doesn’t always look like someone sitting cross legged on the floor with their eyes closed and hands resting on their knees. That is the beauty of it, making it your own, and being consistent with it.

My own meditation practice varies from using apps, reading my Bible, listening to nature sounds, or practicing deep breathing for a minute or two. I’m not perfect, but I make it a point every day to find moments to practice taking back control of my mind. We are living in a hyper stimulated world that feeds our subconscious thoughts, and if we are not careful, I belive we become desensitized to empathy and our purpose here on Earth.

Here is a list of some of my favorite resources. I’m only listing what I personally use(d).

  1. Relax Melodies (Free): I love the sound of nature, especially the sounds of water, whether it’s from a river or rainfall. It’s a soothing sound (when I’m indoors in the comfort of my own home) that calms me down and makes mediation easy. With this app, you can make your own orchestra of sounds from birds, to a campfire, to thunderstorms to flutes. I have been using this app for almost a decade and it has never disappointed me. 
  2. Headspace and Calm (Free Trial + Subscription) are great meditation apps filled with great building blocks to help demystify the barriers that come with meditation. There are free trials to take advantage of, but to ultimately continue using them for maximum benefit, you will have to pay for them. I currently have a subscription to Headspace going on 2 years now (not sponsored).
  3. YouTube: You can learn just about anything on YouTube so before you spend money on anything, explore mediation videos, even sounds with nature visuals, or mantras and affirmations spoken over a soft tune can be a great start! There are literally thousands of videos.

Hope this post was helpful or at least encouraged you to try meditation. I would love to hear if you end up trying any of the suggestions above. Comment below or shoot me an email (mindfulappetite@gmail.com). I’d love to hear from you 🙂 

Peace and Love.

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Hi, I'm Jazmin.
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