Be Mindful with Meditation
June 13, 2025 • 3 min read
We train our body with exercise, but what about our mind? Our minds are constantly wandering. We’re worrying about the future, dwelling on the past and daydreaming. Meditation brings us back to the present moment with a more positive, kinder, and less stressed mindset. Transcendental, mindfulness, Zen, concentration - how do you choose a form of meditation? How do you learn how to meditate?
How to Meditate
Meditation is used by many Americans as a complementary and alternative medicine therapy. So, do you think it’s time to go sit down for hours and “think of nothing?” Not at all. Meditation and relaxation can take place in as little as five minutes. If you’re a beginner, don’t worry about choosing a form of meditation. In general, start by focusing on your breath. This can mean following your inhalations and exhalations or repeating a single word or mantra. When random thoughts pop up, let them go.
The Benefits
Think you’re too busy to meditate? Some of the health benefits might make you reconsider taking those 5 minutes for yourself. Relaxation is often a result of meditation. Why? The “relaxation response” is an involuntary response that causes a decrease in the activity of the sympathetic nervous system. What does this mean for you?
According to various studies, the relaxation response has the following documented benefits:
Lower blood pressure
Lower resting heart rate
Lower respiratory rate
Lower blood cortisol levels
Increased immune function
Improved circulation
Improved mental clarity and focus
Improved memory and creativity
Less anxiety
Less stress
Deeper relaxation
Happiness!
Need to relax quickly? Try belly breathing! It's a simple and effective way to manage a stressful situation or to simply relax. Here is how:
Belly Breathing Exercise
Sit or lie flat in a comfortable position.
Put one hand on your belly just below your ribs and the other hand on your chest.
Take a deep breath in through your nose, and let your belly push your hand out.
Breathe out through pursed lips as if you were whistling.
Do this breathing exercise 3-10 times.
Get Started with an App
Headspace is your guide to health and happiness.
It’s the simple way to let go of stress and get a better night’s rest. Learn to relax with guided meditations and mindfulness techniques that bring calm, wellness and balance to your life in just a few minutes a day.
Calm is another great app for meditation and mindfulness.
Enjoy 100+ guided meditations to help you manage anxiety, lower stress and sleep better. Calm is the perfect mindfulness app for beginners but also includes hundreds of programs for intermediate and advanced users.