What happened when I meditated everyday...

Meditation is really a practice for the mind, body and soul, that has been around for centuries; there are many types of meditation but the collective concept behind it is to connect these aspects together; to be present and also help manage our thoughts, feelings and inner voice. Meditation isn't thinking about nothing but re-focusing the mind.

The benefits:

• Helps to achieve 'stillness' of the mind (a.k.a to be present)

• Strengthens mind-body connection

• Can relieve anxiety

• Sense of calmness and reduces stress

• Alters perspective
  

Types:

• Affirmations- i.e. "I am loved", "I am strong"- have helped me as I've learnt how powerful the sub-conscious mind really is... Even if I don't believe them at first, just speaking (or thinking) words of positivity into existence reprograms your mind.
  

• Breathing techniques were also very beneficial for me as anxiety can involve physical symptoms (i.e. rapid heart beat or difficulty breathing) which may worsen mental symptoms ... inhale through the nose, while expanding your belly, hold briefly and then contracting in on the exhale. Proper diaphragmatic breathing really benefits and resets your CNS. Pranayama ('prana' meaning 'energy' and 'yama' meaning 'control') is a breathing practise in yoga that helps regulate the breath.
  

• I first started with guided meditations, with specific intentions (i.e. for self-love) which was great as I had no idea what I was doing and as a chronic over-thinker my mind can often wonder or get distracted easily. These meditations help guide you through the process and breathing at a good pace.
  

• Visualisation exercises are also extremely helpful, especially as an athlete. Using a combination of imagination and mindfulness can help you prepare mentally to succeed in an event (either physical or mental). Simply by visualising a scenario pre-event (and affirming before it happens) increases confidence, therefore further increasing likeliness of it actually happening. Doing this before you sleep is favourable too.

In relation to the gym...

It has definitely helped with my awareness of self, especially the relationship between my mind and body. Body-scans- as another type of meditation- have also been extremely helpful to acknowledge aches, pains and mobility issues. Meditating can then put me in the right mindset to stretch after or mobilise before so I am much more comfortable during.

Simply by sitting on the floor cross-legged in my meditations has helped posture and form (at first, I was getting major back pumps... which was a bit concerning, lol). As we don't get in this sitting pose as much as we get older our bodies aren't used to certain positions, so this small habit has massively helped my hips too. Also, focusing on a tall, straight spine for optimal breathing benefits and encouraging correct posture in and outside of meditation.

Through breathing techniques- i.e. deep breath-work- this has allowed to be get so much better at bracing and filling my diaphragm properly, during lifting. Even in between heavy weights and top sets, it's made me more conscious and taught me that I can come back to my breath at any time-and any place- if I'm experiencing a mental barrier. Teaching myself not to panic- in any context- has helped a lot too.

In relation to my mental health...

Implementing meditation into my daily routine helps ground me and calms my mind. Most importantly, mindfulness has aided in detaching myself from my mind too, by simply acknowledging my internal monologue and emotions but without judgement or further interpretation... It's a skill that has helped with my mental health journey massively- just because I think it, doesn't mean it is.

As symptoms of my mental health had manifested physically (i.e. shaking) I knew it wasn't as simple as "just think more positively" but realigning my mind and body again- especially as the relationship between trauma and the CNS is so significant. Meditation has helped me achieve stillness in more ways than one.

I found, the importance of having a 'ritual' for your meditations too; finding a quiet environment (where you won't be disturbed), lighting some candles or incense and sitting on the floor (or a separate space to your bed); sets an intentional tone for your practice.

The verdict:

Okay, so full disclosure, I had a few days off here and here but all with good reason... the main thing I've learnt from this though is that if you make something consistent enough and integrated into your routine, it won't matter if you skip a day or whatever it is in the grand scheme of things. Note this when it comes to lifting too.

Through experimenting with morning vs. evening meditations, I can say that AM sessions did give me more energy and a positive mindset for the day ahead, whereas I favoured PM meditations as I overthink a lot at night, so it would help quiet my mind before sleeping.

Overall... meditation really is a gift to yourself, through self-discipline and love, so what's stoping you from starting today?

Diaphragmatic breathing technique visual [sourced by Medium.com]