The Power Of Meditation…


The Power Of Meditation



There is a proverb that says, ” You should sit in meditation for 20 minutes a day unless you’re too busy; then you should sit for an hour.”

When I was younger, I thought the only people who meditate were monks and hippies. I know, stereotypical and judgmental. I honestly didn’t even try to meditate until I was in my yoga teacher training. I don’t like to just sit or be still. In my yoga teacher training, we did a meditation. I kept opening my eyes and looking around the room, everyone looked so peaceful, and here I was dreading it, so bored, and couldn’t sit still. Afterward, the teacher said that it was 30 minutes. Everyone but me thought it went by so fast. I thought it was the longest 30 minutes of my life.

The thing is, I know the research and studies about how beneficial meditation is. Since I am always reading, learning, and researching, I had to keep trying and coming back to meditating. Only 5 minutes here and there, but I soon realized the days I didn’t meditate in the morning, I was off.

Now five years later, I meditate every single morning. Even when I am traveling and on vacation. At the beginning of this year, I was meditating for 5 to15 minutes, but these last few months, I am meditating for 15 to 20 minutes, and I have even done a 60-minute meditation recently.

SEE ALSO: 6 Ayurvedic Practices For Emotional Cleansing

Benefits of meditation

The benefits of meditation are extensive — and backed by science:

The mental health benefits of meditation include better focus and concentration, improved self-awareness and self-esteem, lower levels of stress and anxiety, and fostering kindness. Meditation also has benefits for your physical health, as it can improve your tolerance for pain and help fight substance addiction. Research suggests that mindfulness meditation can have benefits for health and performance, including improved immune function, reduced blood pressure, and enhanced cognitive function.



  1. Boosts self-esteem
  2. Can lead to a more positive outlook on life
  3. Improves attention span
  4. Fights off age-related memory loss
  5. Improves sleep
  6. Can help alleviate chronic pain
  7. Decreases blood pressure

The Dalai Lama once said, “If every 8-year-old in the world is taught meditation, we will eliminate violence from the world within one generation.” And he’s possibly right — when we practice meditation, we don’t only become more relaxed, we become better human beings.

Studies show hostility, aggression, crime rates, and violence go down.

In a Harvard Medical Study, it shows that people who meditate are more willing to help others and increase their own emotional intelligence.

Stress is responsible for 90% of doctor’s visits. Meditation is the most powerful stress-relieving tool. Think if doctors prescribed this more and more!

How you can start

  • Start small. The goal isn’t to have no thoughts in your mind and wipe it clean. Our mind will wander, and that’s ok!
  • Find a comfy seat, either on the floor, seated cross-legged, or in a chair with a long, tall spine.
  • Set a time limit. If you’re just beginning, choose a shorter time, like five minutes.
  • Feel your breath. Notice your stomach rising and falling.
  • Notice when our mind has wandered.
  • I have meditations on my podcast, but there are apps like Calm, Headspace, Insight Timer, Chopra Meditation, or YouTube. I like using guided meditations.
  • Use meditation music. You can find these also on YouTube, Spotify, and Apple Music.
  • Close with kindness. When you’re ready, gently open your eyes and notice your surroundings. Notice how you feel.

Meditation books for beginners:

  • 10% Happier by Dan Harris
  • How To Meditate by Pema Chondron
  • Think Like A Monk By Jay Shetty
  • Practicing Mindfulness: 75 Essential Meditations to Reduce Stress, Improve Mental Health, and Find Peace in Everyday by Mathew Sockolov

Books to manifest during meditation:

  • Dear Universe by Sara Prout
  • Manifesting Through Meditation by Cassandra Bodzak

Meditation books for kids:

  • Breath Like a Bear: 30 Mindful Moments for Kids to Feel Calm and Focused Anywhere by Kira Willey
  • Just Breathe by Malika Chopra
  • I Can Do Hard Things: Mindful Affirmations For Kids by Gabby Garcia

Meditation books for teens:

  • Learn How to Meditate: A Beginner’s Step by step Guide and 90 Day Journal by Natalie Brown
  • The Mindful Teen by Dzung X
  • Mindfulness for Teens in 10 Minutes a Day by Jennie Marie Battistin
  • Other Meditation Books:
  • The Power of Now by Eckhart Tolle
  • Becoming Supernatural by Dr. Joe Dispenza
  • The Surrender Experiment by Michael A. Singer
  • Good Morning Intentions by Britt Deanna and Tara Schulenberg

Meditation can have so many health benefits, from physical, mental, and emotional. If you would like to become more calm, improve your focus, reduce stress, help with anxiety, depression, chronic pain, addiction, mindfulness, or even practice gratitude and patience you should give it a try and see for yourself all of the benefits.

Most importantly keep trying and practicing.



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Nikki Lanigan

Nikki is a yoga, fitness, HIIT, and Barre instructor. She is also a Holistic Health Coach through Institute of Integrative…

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