Are you feeling overwhelmed by work stress and anxiety? If you’re finding it hard to manage these feelings, READ THIS!
Work-life balance is one of the biggest benefits of working from home. Skipping a long commute and having a flexible schedule might seem like the key to happiness.
But stress and anxiety can affect us no matter where we work, and working from home can also bring challenges like feeling lonely or isolated. While changing your routine can help, it’s not always enough. Mindfulness and meditation can help you deal with negative feelings, no matter what your job is or your lifestyle.
What is Meditation? Meditation is the practice of focusing your attention on a single thing to help you become calm and relaxed.
What are the benefits of meditation?
Meditation has benefits for every part of your life: mental, physical, emotional, and spiritual. People who meditate regularly say it can greatly improve your quality of life.
If you’re doubtful that sitting with your eyes closed and saying “om” will make you happier, keep an open mind. Meditation doesn’t have to look like that, and its benefits are backed by research. Since the 1950s, studies have shown positive results from meditation. Here are just a few of the proven benefits:
1. Stress And Anxiety Reduction
Several studies indicate that meditation can help with conditions like irritable bowel syndrome and post-traumatic stress disorder (PTSD). It does this by lowering the levels of stress-related molecules called cytokines, which are linked to various physical and mental health issues, such as inflammation, cancer, and depression.
2. Improve Attention Span And Ability To Focus
Have you ever had trouble focusing? Meditation can help with that too. Studies show that it helps people stay focused on one task without getting distracted by worries. This makes us more productive and can also help reduce negative feelings, as well as control habits like overeating, smoking, or drinking.
3. Improved Emotional Health
As mentioned earlier, meditation is linked to a reduction in depression by lowering the release of cytokines. Additionally, studies show that meditation boosts electrical activity in the areas of the brain responsible for positive thinking and optimism.
4. Maintain Brain Health
Research shows that meditation enhances neuroplasticity, which is the brain’s ability to create new connections. Meditation also helps reduce the effects of age-related memory loss and may even help prevent dementia.
5. Pain Reduction
Many studies have found that meditation helps individuals with chronic conditions like fibromyalgia, rheumatoid arthritis, and osteoarthritis cope with pain better and even experience a slight reduction in pain. One possible explanation is that meditation increases levels of brain-derived neurotrophic factor, a protein that protects nerve cells and helps regulate metabolic processes.
A Few Tips to Get Started
Remote workers with flexible schedules and the ability to work from anywhere have a great opportunity to add meditation to their daily routine. Here’s some simple advice to help you get started.
Create a meditation space. If possible, find a quiet spot in your home where you can meditate comfortably. While you can meditate anywhere, having a dedicated space can help you relax without distractions.
Start with 10 minutes. Focus on how you feel after meditating, rather than how long you meditate. It’s not about setting a record; just go at your own pace.
Meditation builds over time. The more you practice, the better the results. But don’t overdo it or expect specific outcomes. Trying too hard can cause stress and undo the benefits.
Bring meditation into your day. Think of your meditation practice as part of your whole day. Keep the calmness and positive energy with you as you go through your tasks, instead of treating meditation as something separate from your everyday life.
Use mindfulness throughout the day. For example, before starting a new task, take a few minutes to clear your mind and focus on positive thoughts. Even while waiting on hold, practice being present and mindful of the moment.
Here are some tools to help you with meditation:
- Apps: Calm, Headspace, Insight Timer, or Simple Habit.
- Guided Meditations: Recommend YouTube channels or podcasts.
- Books: Titles like The Miracle of Mindfulness by Thich Nhat Hanh or 10% Happier by Dan Harris.
Start meditation today and try different techniques to find out what’s best for you!
Virtual Professionals 