I'd always been curious about meditation, but skeptical that I'd ever be able to really achieve the mindfulness needed to really sit and do nothing for longer than a few minutes – I mean, who actually has the time?! But this past May, I committed to an 11-minute session every morning to see what benefits I'd gain after a month or so.
I chose a spot away from my computer and devices, but close enough that I could hear my online meditation guide. My daybed in my home office – AKA my giant dog bed where my schnoodle sleeps while I work – was the perfect cozy spot by a window where I could hear birds chirping and the wind and just focus on the sound of nature. Lucy, my anxiety-prone pooch, would curl up next to me, and I'm pretty sure she benefitted from the daily morning practice too.
Want all the peaceful benefits my and my puppy soaked in during our meditations? Here's how you can better incorporate this mindfulness practice into your own life.
Types of Meditation
The first thing to know is what type of meditation works best for you. I had tried silent meditation at the San Francisco Zen Center and really struggled with resting my mind. My mind would wander more easily and I'd get impatient. What I learned is that it's ok to let your mind wander. Just accept the thought and let it go. But what I learned later is that I really responded to guided vs. silent meditation.
I started following Sarah Vie's free 11-Minute Morning Meditation after attending a workshop with her, but there are also ones on Headspace (love the breathing feature), Calm, Ope n, and many more on YouTube. There are also others like a mantra-based style called Vedic, Visualization, Reflection, Transcendental and many more. Learn more in our meditation for beginners guide to learn what might work for you.
Now here's what I experienced after a month of meditating every day for 11 minutes.
I Learned To Use My Breath To Feel Calm
I always say I have a healthy amount of anxiety, where it isn't debilitating but it motivates me to get things done. But I can sometimes take on too much – from creative projects at home to work projects to making sure I am always present with my kiddo.
My meditation practice helped me learn how to pause and take deep, slow breaths when I started to feel overwhelmed. I would naturally start to breathe in deeply, hold my breath for a couple seconds, and then breathe out any thoughts that got in my way. This started to become a habit for sure and has helped me navigate any feelings that rattle me.
I Set Better Boundaries
Photo by Anna Shvets
Not wanting to lose my feeling of zen, I was more aware of the boundaries I needed to set in order to keep stress at bay. I started to say no to what felt like obligations or inconvenient vs. things I really wanted to do. Normally, I would say yes if it seemed even remotely like a good time. I decided I didn't need to say yes to every invite -- I could just stay home and chill.
I Looked Forward To That 11 Minutes
Photo by Vlada Karpovich
I started to look forward to my meditation mornings – allowing myself those 11 minutes of the day to breathe, quiet my mind, and start the day feeling ready it vs. exhausted by it. If I missed a morning, I would make sure to meditate when I could, whether it was after my morning meetings or before bed.
I Thought More Creativity
Photo by Vlada Karpovich
I started to think more creatively, on projects outside of work too. My mind a bit clearer, it opened up room thinking about future creative goals, home projects, and even creating more playful games with my daughter (making up characters and stories in the car together or writing graphic novels called "Weed Monster" and "Plant Girl" after gardening.)
I Practiced Mindfulness
Photo by Greta Hoffman
I started to eat more mindfully, slowing down and paying attention to what I was eating, especially when eating out. I'd choose healthy, delicious spring salads over burgers and fries (or sometimes salad and fries, because that feels good too!) In the shower I found myself catching myself from ruminating over things and just started to be more present in my actions throughout the day.
I Was More Productive
Photo by Karolina Grabowska
Giving up 11 minutes of your day to practice meditation actually saves you time later on, I found. I was feeling more clear-headed and balanced, and focused better on my works tasks and juggling my day to day. I made a real effort not to jump from one thing to the next without pausing. Even my desk was cleaner!
I Faced Difficult Days With Grace
Photo by Elle Hughes
The best part of meditation is that it allows you to visualize how you want your day to go. By starting the day with that idea, it helps you sort of manifest a more rewarding day. That said, it also prepares you for when things don't go your way. I started the day more calm and rested and when something unexpected did come up I was a bit more easy breezy about it.
I Was More At Peace
Photo by Samson Katt
At the end of my meditation month, I feel more at peace with my life in general. I've learned to communicate better, put myself and my needs first (as much as a single mom can!), and balance all the things that come my way with grace. I'll continue my morning practice for sure and maybe try to go beyond the 11 minutes. But for now, I know that's what I am able to commit to and that's ok.
Looking for more wellness advice? Be sure to sign up for our weekly email newsletter!
Lead image via Shutterstock
