CREATE YOUR OWN GROUNDING

In this time of continuing uncertainty, it has become increasingly important to establish and maintain a sense of peace for ourselves and those closest to us. You can create your own grounding, even while riding waves of change, through practicing acceptance and being fully present in the moment. One of the best ways to incorporate these principles is through the daily practice of meditation. Even five minutes a day can help reduce symptoms of depression, anxiety, stress, insomnia, pain, high blood pressure, age-related memory loss, and addiction. You can also gain better emotional health, self-awareness, improved focus, and kindness toward others. A daily meditation practice has the power to make your world a gentler and more compassionate place—all from the safety of your own mind. Healthline has more medically-reviewed information on this topic.

BUST MEDITATION MYTHS

Meditation is accessible to everyone. It doesn’t require special equipment; you can do it wherever you are most comfortable—whether that is on a couch, in a chair, or on the floor. It also doesn’t require a lot of time or an empty mind. Meditation is about becoming aware of your thoughts; when your mind wanders, refocusing on your breathing and visualizations in a nonjudgmental way. Insider provides additional tips on meditating here.

SET ASIDE A TIME & SPACE

When starting a new practice, establish a time and place to meditate. Try pairing it with another daily activity, such as a morning walk or between waking and having breakfast, or make it part of a bedtime routine. This will help you integrate it more easily into your day. Consider a pleasant place, away from electronic distractions, and closer to nature, such as near a window or indoor plants. Need more tips? Mindful offers a step-by-step guide to the basics of meditation.

BREATHE

One of the easiest ways to arrive in a calmer and more relaxed place is to be conscious of your breathing. Taking a few deep breaths before beginning can create a relaxation response from your body and help you ease into the meditation. Learn more about the importance of breathing on Everyday Health.

STICK TO IT

It is not always easy to make the time for this practice—especially if it hasn’t solved all your problems in a few tries, but it is the practice itself that produces great results. Be kind to yourself and others and show up even when you don’t want to. Sticking to a meditation schedule pays off: Research published on JAMA Network shows that those who meditate may begin to experience its psychological benefits in as few as eight weeks.

THERE’S AN APP FOR THAT

If you’re looking for easy-to-access helpful guidance on meditating, the Headspace app is a great resource for beginners, with definitions of basic concepts, lessons, and a variety of “sleep stories.” If you are more interested in being more self-guided with access to many free resources, Insight Timer might be more for you. When you or your children need help sleeping, Calm has a great library of child and adult friendly sleep stories. Check out Verywellmind’s detailed app reviews.