“Sometimes we create a dynamic impression through words; sometimes silence creates as significant an impression.” Dalai Lama

We’ve all heard of the mind cleansing powers of meditation. Growing up, my parents meditated multiple times a day. Seeing as they are both from India, this a large part of their lifestyle. It is widely practiced in Asian cultures. Researchers believe meditation began in ancient India over 5000 years ago. People in the East Indian culture are thus huge followers of this practice.

So why do they meditate so frequently? Meditation is crucial to your spiritual health. In a recent study conducted, 58 participants completed a nine day meditation workshop to assess the psychological effects of the practice. The study concluded that meditation technique improved the overall mental health of the general population including satisfaction with life, sense of coherence, general well-being, and self-esteem (Mitnik I, Harefuah, 2015).

Another study in the Contemporary School Psychology Journal found that Transcendental Meditation conducted in high school students for 15 minutes at the beginning of the school day leads to lower anxiety and higher resilience. After participating in this quiet time, students self-reported increased sleep, happiness, and self confidence (Wendt et. al, 2015). Transcendental Meditation is a technique for detaching oneself from anxiety and promoting harmony and self-realization by meditation, repetition of a mantra, and other yogic practices.

Meditation is self-regulation of the mind. It helps focus on the present and recognize the thoughts that constantly enter your mind. Meditation is a practice that emphasizes the very moment you are in and the very breath you take. There are different forms of meditation; however, as a whole, the practice focuses on generating awareness of your thoughts and detaching from them. All thoughts that enter aren’t necessarily the truth we believe them to be.

The initial stages of meditation involve recognizing each thought you have and then releasing it. This practice develops your ability to be more aware and have control over the narrator in your head. It contributes to your ability to live more freely from your thoughts.

The breath is a very core part of meditating as it brings more oxygen in your blood and relaxes your muscles. This is why deep breathing is especially important in times of stress. Center yourself and take deep breaths. Expect your thoughts to arrive, notice them, visualize them, and release those which you no longer wish to have. Meditation isn’t a means to get rid of thoughts; it is a means to manage them.

You do in fact have complete control over your thoughts. When you recognize and implement this facet, you will have a stronger mind body connection. Meditation as with anything takes practice. The key is consistency.

Choose a calm, quiet place where you can sit in silence. Choose a calming room in your home or find a place out in nature. Sit cross legged with your back straight and chest up. Rest the backs of your hands on your knees with your palms facing up and your middle finger and thumb touching. Now close your eyes, and take deep breaths in and out.

Focus on your breath. Count your breaths. Expect thoughts to crawl into your head. Simply recognize the thought and let it pass. We aren’t trying to stop the thoughts; we are trying to disconnect from them.

meditation practice

When you do this act of meditating over and over again, something incredible happens within you. It has incredible healing powers. Your mind becomes still. You become present and one with the earth. You generate awareness of your consciousness. You begin to understand why meditation is a widespread practice.

Life constantly consumes us and pulls us in many directions. When you spend a few minutes each day with you and your breath, it helps you focus on your true essence and soul.

Although meditation can be done at any time, ideally I recommend meditating after you journal, so that your thoughts can be released and you can more easily focus on your breath. As you continue to practice daily, one day, it will click and you will be able to fully rule out any distractions in your life.

Start with five minutes of daily meditation, and as you are consistent grow meditation time to up to fifteen minutes. When you become more and more comfortable with this spiritual practice, you can decide how long works best for you.

Your thoughts have an impact on your emotional state. You will learn your mind doesn’t wander so much when you don’t let it. This is especially beneficial when the thoughts are negative. You will be able to recognize the negative thoughts and just let them be without judging them.

You will gain confidence in rephrasing certain thoughts and letting others go. Even if only for a few minutes, after meditation you will feel more grounded. Most importantly, you will feel more spiritually fulfilled.

The tips mentioned in this article can be done simultaneously. I recommend beginning with each one separately if you have never done any of the aforementioned activities before. As you get more comfortable and consistent, you can spend anywhere from 15 30 minutes a day feeding your spiritual body.

Go out in nature, journal, and meditate. If you live in an area where weather does not permit, you can still do your journaling and meditation indoors. Listed below are the tangible daily action steps you can do right now to help you achieve that dose of spiritual fulfillment.

Be consistent for the next 30 days, and focus your attention on these three tips. You can do them in any order and spread them throughout the day. At the end of the month, journal how these simple exercise have affected you. Journal about your spirit and if you feel more connected with your true self. Not only will you feel more spiritually fulfilled, but I guarantee this will spark your creativity to continuously pursue spiritual enlightenment.

Give It a Try – 30 Day Spiritual Challenge

  1. Spend ten minutes by yourself OUTSIDE in nature embracing the beauty
  2. Journal for ten minutes
  3. Meditate for ten minutes

Bonus Tips

  • Watch the sunrise once a week
  • Practice Yoga
  • Take three deep breaths throughout the day

This article focused on our inner self. We talked about the effects of nature, daily journaling, and meditation on your life. These simple actions can awaken your senses and make you more tuned in with yourself. When you engage in these activities, you will be more fulfilled spiritually. This matters because you’ve laid a foundation for who you are. There’s nothing more important than knowing yourself.

Everything in your life stems from this principle. Once you have reached greater fulfillment in this area, we are really going to work on the power of your brain. You’ve fed your soul; now, let’s feed your powerhouse: your mind.