So many of us—dare we say most of us—don’t meditate. And it’s not because we are against meditation. It’s because we haven’t mastered it. Because mastering things takes time. And we are so strapped for time. We’re overwhelmed, stressed, overworked, burnt out, and still piling more on our plate.
You know what might ease that mental load? Ugh, it’s true. Meditation.
We tapped Renee Noa Harris, yogi master, sound bath orchestrator, meditation guru, business woman, busy mom, and bundle of delightful energy because … honestly? We want to know how she does it all.
“In today’s fast-paced world, taking care of our mental health is crucial. Meditation has long been established as a powerful tool to help us manage stress, boost our mood, and improve our overall well-being,” Renee begins.
Tell us about it.
“But don’t worry—I’ve got you covered,” she assures us. “Let’s start with some of the benefits of meditation and then show you how to easily incorporate it into your daily routine with simple, practical activities.”
5 Reasons Why Meditation Is a Mental Health Game-Changer Stress and Anxiety Reduction:
“Meditation can significantly lower anxiety levels and help you manage stress more effectively, creating a calm oasis amidst the chaos of daily life.” Enhanced Mood: Feeling down? Meditation can help lift your spirits.
“Research has shown that regular meditation can enhance positive emotions, helping you maintain a more balanced emotional state.”
Improved Focus: Concentration feeling like a struggle?
“Meditation boosts attention and cognitive function, making it easier to stay focused and productive throughout the day.”
Better Sleep: If you’re having trouble sleeping, meditation might be the answer. “Studies indicate that mindfulness practices improve sleep quality and reduce insomnia, helping you get the restful sleep you need.”
Increased Emotional Resilience: “Meditation strengthens your ability to handle life’s challenges by enhancing the brain areas responsible for emotional regulation, allowing you to navigate stress and adversity with greater ease.” We’re sold. But despite its benefits, starting a meditation practice can sometimes feel overwhelming and inaccessible.“Most people think of meditators as those who sit silently in a quiet room for an hour,” Renee says.
“Sure, some people meditate for extended periods, but reaping the benefits above doesn’t only come from what you may think meditation needs to look like. The trick is learning how to incorporate meditation into your daily life in a way that works for you and recognizing that even a few minutes throughout your day can help,” she explains.
Simple Ways To Incorporate Meditation Into Your Daily Life
- Mindful Mornings: “This first one’s a big one because we all know how tempting it is to grab your phone the moment you wake up! But starting your day by scrolling through notifications can actually set a stressful tone for the rest of the day.
“When you dive straight into your phone, your brain gets bombarded with information, often triggering a rush of stress hormones like cortisol. This immediate overload can disrupt your natural wake-up process, leaving you feeling frazzled before you’ve even started your day.
“Instead of reaching for your phone, try this simple yet powerful morning ritual of taking 10 deep breaths:
“As soon as you wake up, sit up in bed or find a comfortable spot, and focus on your breathing. Inhale deeply through your nose, count to four, and then exhale slowly through your mouth. Repeat this process for about 10 breaths. It’s a quick way to ground yourself and reset your mind, helping you start the day with a sense of calm and clarity.”
- Gratitude Meditation at Night: “Before you go to bed, take a few minutes to reflect on what you’re grateful for. Sit comfortably, close your eyes, and mentally list three things you’re thankful for. This practice shifts your focus away from daily stressors and promotes a more restful sleep.”
- Mindful Showering: “Turn your shower time into a mini-meditation session. Pay close attention to the sensation of the water on your skin, the sound of the water, and the smell of your soap or shampoo. Use this time to clear your mind and enjoy a moment of relaxation.”
- Walking Meditation: “If you prefer a more active form of meditation, try walking meditation. During a walk, focus on each step you take, the movement of your body, and the sensations around you. This practice helps you stay present and grounded while enjoying the outdoors.”
- Breath Awareness Breaks: “Throughout your day, take short breaks to practice breath awareness. For a few moments, pause whatever you’re doing, and focus solely on your breathing. Inhale deeply through your nose, hold for a moment, and exhale slowly. This simple activity can help reduce stress and improve your overall sense of calm.
“And, of course, there are always guided meditations. Remember that meditations don’t have to be long to be impactful. Even a few minutes per day can have a huge impact on how you feel as you move through life.
“Sometimes, it just takes breaking the monotony of your day to get a total reset. That’s why I created this sound bath meditation.
“Get your headphones on, take a tall seat, and enjoy this sound bath for a moment of nervous system support.”