mindfulness & meditation
Sitting on a block, pillow, or anything slightly elevated makes it easier to balance while sitting cross legged with a straight back, and makes it a little bit more comfortable.
I usually sit on a yoga block, which I find for me is the perfect amount of elevation. It allows me to sit comfortably with a straight back and with much less effort. This allows me to actually sit and meditate for longer.
Yes, meditation can be a helpful tool for managing ADHD symptoms. By practicing mindfulness meditation, individuals with ADHD can learn to develop greater awareness of their thoughts, emotions, and bodily sensations, and cultivate better focus, attention, and self-regulation skills.
Meditation can help to train the brain to become less distracted and more focused. By practicing meditation regularly, individuals with ADHD can improve their ability to concentrate, control impulsivity, and manage their emotions.
Research has shown that regular meditation practice can lead to improvements in working memory, cognitive control, and overall executive function in individuals with ADHD. Meditation can also help to reduce stress and anxiety, which are common co-occurring conditions in people with ADHD.
It's important to note that while meditation can be helpful for managing ADHD symptoms, it is not a substitute for professional treatment. If you are struggling with ADHD, it's important to seek guidance and support from a mental health provider who can provide you with individualized treatment and support.
Yeah, meditation can be a helpful tool for managing depression. It can help to calm the mind, reduce stress, and improve mood. By practicing meditation regularly, you can develop a greater sense of self-awareness and mindfulness, which can help you better manage negative thoughts and emotions associated with depression.
Meditation can also help you to develop a greater sense of compassion and empathy, both for yourself and others. This can help you to feel more connected to the world around you and develop a more positive outlook on life.
Overall, while meditation is not a cure for depression, it can be a helpful tool for managing symptoms and improving overall mental health. It's important to note, though, that if you are experiencing symptoms of depression, it's important to seek professional help from a mental health provider.
Trying to meditate for 30 minutes each time can be challenging, especially if you're new to the practice. However, it's not necessarily too much if you're committed to building a regular meditation practice and are willing to work up to longer sessions over time.
If you're just starting out, it's generally recommended that you begin with shorter meditation sessions, such as 5-10 minutes, and gradually work up to longer sessions as you become more comfortable with the practice. This will allow you to build your concentration and focus gradually, and avoid feeling overwhelmed or discouraged.
If you're finding it difficult to sit for 30 minutes at a time, you may want to consider breaking your meditation into shorter sessions throughout the day. For example, you could meditate for 10 minutes in the morning, 10 minutes at lunchtime, and 10 minutes in the evening. This can help you build your practice gradually and make it more manageable.
The amount of time between meditation sessions depends on your personal preference and schedule. Some people may meditate once a day, while others may meditate several times a day.
It's generally recommended that beginners start with shorter meditation sessions, such as 5-10 minutes, and gradually work up to longer sessions as they become more comfortable and experienced with the practice. It's also important to listen to your body and mind, and adjust the frequency and duration of your meditation sessions based on your individual needs and goals.
Ultimately, the goal of meditation is to cultivate a sense of mindfulness and presence in your daily life, so you may find it helpful to incorporate short mindfulness practices throughout your day, such as taking a few deep breaths or pausing to appreciate the present moment.
Journaling is not a spiritual practice in itself, but it is used by people who are on a spiritual journey. Journaling is used by many all over the world, regardless of their spirituality, religion, age, or gender.
I have met many spiritual people who use journaling as a tool for clarity and for understanding themselves along their path.
The path people are on is not always straight forward or easy. People lose sight of their path and lose clarity about where their path is leading to. They discover many difficulties and struggles along the way.
They use journaling as a tool to correct themselves when needed, to understand if their ways were true to who they are or not. They use journaling to understand themselves and who they are better, and to keep learning about themselves as they go down their path and evolve.
What do you feel you need to write down? For me, I always feel that it's not necessarily about what I should write down as much as it is what I should not write down, or not focus on.
There are basic things I like to keep in mind about journaling, such as, it's not a diary. It is not something that I must do every day. It is also not a place for me to write down everything that has happened that day.
Journaling for me is the place I go to understand myself better. To make the things that are foggy and unclear in my mind, clear. For the most part, it works.
Of course, it's not a magical solution to my problems or what ever I am facing or feeling. But it is one of the best outlets. It's a place where I can just write down what ever I am feeling, with no judgment, and no worries about how it may sound.
Another important thing to not focus on is your spelling, grammar, and how what you are writing down sounds. Those things are not important. What is important is what you are writing, not how.
As for what to actually write, it depends on what you are feeling, and what brings out the most from you. For me, I like to ask myself the question, "Where am I now?". This question makes me take a step back and realize if I am stuck in the same place, or if I moved forward or backwards. From there, I ask more follow-up questions to further explore my mind, such as "Why are you still here?", "Why did you go backwards?".
These questions can get my mind, thoughts, and emotions flowing. But that is just me, everyone my have different prompts that work better for them, so it's just important to explore the different prompts, or make up ones yourself, and find what works best for you.
If it is of any interest, here is an article on this site's blog that I wrote about morning journaling. It has a list of 100 prompts to use and to get inspired from for your journaling practice: 100 Morning Journaling Prompts: The Morning Habit That Can Set You Up For A Better Day