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8 Reasons Why You Need To Start Meditating (And Stick To It)

8 Reasons Why You Need To Start Meditating (And Stick To It)

Meditation is becoming increasingly popular in the western world as we begin to wake up to the many benefits that is has to offer.

I have meditated daily for years and I will share with you some of the biggest benefits to meditation as well as a short meditative exercise that you can perform by yourself at almost any time.

1. Meditation lowers stress.

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There can be no doubt that meditation lowers stress. It reduces your heart rate and lowers production of cortisol which is the hormone responsible for the stressful feelings.

2. Meditation quiets your conscious thoughts.

If you have an over-active mind at night, or during the day, you know how frustrating it can be. One unimportant event can run through your head over and over, branching off into “what ifs” and “what ifs” of those “what ifs”. This can lead to mental fatigue.

When you meditate though you are focusing on just one thing. Your mind may slip at times but you can bring it back to that singular focus. With regular meditation you will begin to develop a quiet mind and inner peace.

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3. Meditation helps you sleep.

I used to have great difficulty sleeping until I began to meditate shortly before bedtime. Not only does meditation help you to fall asleep quicker but it also improves the quality of your sleep. If you sometimes wake up feeling more tired than when you went to bed that meditation is something you need to try.

For more tips on getting a better sleep, click here.

4.Meditation regulates your emotions.

Meditation, focusing on mindfulness in particular, is a great help at regulating emotions. If you’re someone who often feels over or under emotional then meditation will help keep you on an even keel. You will being to express your emotions in a much more healthy way.

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5. Meditation improves focus.

The entire point of meditation is to focus your mind on one thing. It stands to reason that this single-minded focus will carry over to your daily life. This can be a HUGE help in your work life or if you’re in education.

6. Meditation has anti-ageing effects.

Thanks to a combination of the previous benefits as well as “physically” affecting the brain, meditation can help you fight ageing and remain youthful beyond your years. So rather than inject yourself with toxins, why not spend 15 minutes a day meditation instead?

7. Meditation protects your mental health.

Evidence also shows the meditation can protect you against depression, addictions and other issues. While you should always seek professional advice in these matters, anything that makes the battle easier is undoubtedly a good thing.

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8. The effects of meditation last beyond the time spent meditating.

As great as all these benefits of meditation are, they wouldn’t be all that useful if they just lasted the time you spent meditating. Thankfully though the effects last outside the meditative state as long as you meditate regularly. Just 10 to 15 minutes of meditating daily can bring you all these benefits and way more (including lower blood pressure and an actual positive physical effect on the brain).

An Easy Meditation Exercise

Now you know what meditation can do for you I’m sure you’re eager to start meditating yourself. Well here’s a quick meditative exercise that anyone can do. Please read it all first before you begin so you don’t miss anything.

  • Make sure you’re in a room where you won’t be disturbed.
  • Get yourself in a comfortable position. This could be seated or laying down flat. Make sure your legs aren’t crossed so you don’t end up with pins and needles or cramp.
  • Close your eyes and begin to breath deeply through your nose.
  • Breath using your diaphragm so that your belly rises as you inhale, and lowers as you exhale.
  • Allow all tension to leave your body.
  • Focus on the air entering and leaving your body.
  • Notice how the air feels cold inside your nostrils as you inhale, and warm as you exhale.
  • Feel how it energizes you each and every time you inhale.
  • If you’re having trouble with losing focus, trying mentally repeating commands to “breath in” and “breath out”.
  • Continue focusing on your breathing in this manner for as long as you wish.

Meditation works best when it is performed regularly so try to find a regular time when you can perform the above exercise daily. Eventually you will want to move on to different, more complicated meditations.

Enjoy the journey.

Featured photo credit: Meditation by Cornelia Kopp via flickr.com

More by this author

Jake Rhodes

Jake is an entrepreneur and self-improvement enthusiast.

How to Develop a Millionaire Mindset in 6 Simple Steps 7 Tricks To Succeed In Speed Reading 8 Reasons Why You Need To Start Meditating (And Stick To It) 8 Easy Ways To Get Better Sleep Tonight

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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