While the Christmas period is filled with joy, it also brings a significant amount of pressure that can spike anxiety and blood pressure. To combat this, December 21st has been designated as World Meditation Day, a global initiative founded by the United Nations to encourage inner peace and unity.
The Proven Health Benefits of Meditation
Meditation is far more than a wellness trend; it's a practice with scientifically-backed advantages. According to Healthline, regular meditation can lead to lower blood pressure, reducing strain on the heart and the associated risks of heart attacks and strokes. Beyond cardiovascular health, its benefits extend to cutting stress, reducing anxiety, improving sleep quality, and even helping control pain.
Eight Beginner-Friendly Tips from a Reddit User
One individual on Reddit recently shared a practical guide for newcomers who, like them, previously struggled with meditation. "I’ve always wanted to get into meditation, but every time I tried, I either got bored, sleepy, or just ended up thinking about what to cook for dinner," they confessed. Their simple strategies finally made the practice click.
1. Don't Try to Empty Your Mind: The user called this a "game changer." Instead of fighting thoughts, which are normal, simply notice them without engagement. "Treat them like pop-up ads, don’t click, just let them pass."
2. Start Small: Begin with just one minute of meditation and gradually increase the duration as you become more comfortable.
3. Use Your Breath as an Anchor: Focus by counting breaths. Inhale on one, exhale on two, continuing up to ten before repeating the cycle.
4. Connect It to a Routine: Link your meditation to an existing daily habit, like doing it right after brushing your teeth. This eliminates the daily debate of whether to do it.
5. Use Sound if Needed: Soft ambient music or rain sounds can aid focus. "It’s about focus, not torture," the user noted.
6. You Don't Need the Lotus Position: Meditation doesn't require sitting cross-legged "like a Himalayan monk." The key is simply to stay still.
7. Label Your Thoughts: When thoughts arise, silently label them—such as "future planning" or "random memory." This helps them lose power and fade away.
8. Meditation Isn't Just Sitting: Practices like mindful walking, where you notice each step, or eating a meal without phone or TV distractions are also valid forms of meditation.
Making Mindfulness Accessible for Everyone
The beauty of these tips lies in their adaptability. Meditation can be practised anywhere—at work, on public transport, or during a walk. This flexibility makes it a powerful tool for managing not only festive anxiety but also the everyday pressures that contribute to high blood pressure and poor mental health. On this World Meditation Day, these eight hacks offer a straightforward path to greater calm and better health during the hectic holiday season and beyond.
