Are you overthinking? Try this 12-step meditation to lower your blood pressure and sleep better

Meditation is important because it significantly improves mental, emotional, and physical health. By promoting mindfulness, it helps individuals gain greater awareness of the present moment and reduce stress and anxiety. Regular meditation practice can improve focus, elevate mood, and promote emotional stability by encouraging a balanced perspective on thoughts and emotions.

Physiologically, meditation Lowers blood pressureBoosts immune function, Improves sleep quality. It also promotes a sense of peace and relaxation, counteracting the negative effects of busy modern lifestyles.

Additionally, meditation promotes self-awareness and introspection, which enhances personal growth and self-understanding, and it can also improve relationships by cultivating empathy and compassion.

Meditation can be difficult for overthinkers, but it’s entirely possible with the right approach, says Kritika Kumar, a yoga master and healing coach based in Kerala. She offers some strategies and steps specifically for overthinkers to help them get started and stick with meditation:

Set realistic expectations

Understand that it’s normal for your mind to wander, especially when you’re starting to meditate. The goal isn’t to stop thinking completely, but to notice your thoughts and slowly bring your focus back to the present moment.

Create a comfortable environment

Find a quiet, comfortable place where you won’t be disturbed. This will reduce outside distractions and make it easier for you to concentrate.

Start with short sessions

Start with 5-10 minutes per session and as you get more comfortable you can gradually increase the time.

Select Focus Object

A focus can help you calm your mind: it could be your breath, a mantra, a candle flame, or a soothing sound.

Use a guided meditation

If you’re someone who tends to overthink, listening to a guided meditation can be especially helpful, as it can help direct your focus and give structure to your meditation practice.

Practice Mindfulness Meditation

Mindfulness meditation is particularly effective for overthinkers, as it focuses you on the present moment and observes your thoughts without judgment.

How to Practice Mindfulness Meditation:

Find a comfortable position: Sit or lie comfortably.

Focus on your breathing: Pay attention to the sensations of your breath coming into and leaving your body.

Notice thoughts without judgment: When a thought comes, simply notice it without engaging with it or trying to push it away.

Slowly return to your breath. Whenever you notice your mind wandering, slowly bring your focus back to your breathing.

Include a body scan meditation

Body scan meditation helps you to ground your physical senses and focus on the present moment.

How to Practice Body Scan Meditation:

Get comfortable: Lie or sit comfortably.

Take a few deep breaths. Close your eyes, take a few deep breaths and relax.

Scan your body: Start with your toes and slowly work your way up to your head, noticing the sensations in each part of your body.

Relax each part. Consciously relax as you focus on each part of your body.

Use mantras and chants

Repeating a word, phrase, or sound helps focus the mind and reduce mental noise.

How to practice mantra meditation:

Choose a mantra: Choose a word or phrase that you find calming, such as “peace” or “om.”

Sit comfortably: Sit comfortably with your eyes closed.

Repeat the mantra: Repeat your chosen mantra silently or out loud.

Pay attention to the sound: Concentrate on the sound and rhythm of the mantra.

Incorporate movement

If sitting still is too difficult, try movement-based meditation, such as walking meditation or yoga.

How to practice walking meditation:

Choose your path: Find a quiet place and walk slowly.

Focus on each step. Pay attention to the sensation of each foot touching the ground.

Maintain awareness: Always be aware of your movements and your surroundings.

Practice self-compassion

Be kind to yourself throughout the process. Thoughts and distractions are normal; the key is your willingness to slowly refocus each time.

Journal before you meditate

Writing down your thoughts before meditating can help you clear your mind and focus more easily.

How to Practice Journaling Meditation:

Set the timer: Take 5-10 minutes to write down anything that comes to mind.

Then meditate: Once you have written down your thoughts, proceed to a meditation session.

Regular practice

Consistency is key: even if you can only manage a few minutes each day, regular practice will help meditation become more second nature.