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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 November 17, 2019

20 Creative Ways To Say Thank You

20 Creative Ways To Say Thank You

Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

1. Make a gift bag.

A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

2. Give a toast.

Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

3. Write a poem.

“Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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4. Create your own labels.

There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

5. Give a gift card.

Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

6. Send a letter.

Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

7. Use social media to send a special message.

If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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8. Make your own digital greeting card.

While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

9. Make a YouTube video.

Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

10. Deliver cookies or candies.

Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

11. Make surprise gifts for guests.

There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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12. Put together a flower basket.

Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

13. Take a picture.

Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

14. Repay their generosity by paying it forward.

The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

15. Do something special for them.

Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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16. Reciprocate their help.

Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

17. Be there for them.

Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

18. Listen to them.

Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

19. Say it in another language…or two…

A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

20. Show them some love.

A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

Featured photo credit: Hanny Naibaho via unsplash.com

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