As the new year begins, and the intensity and excitement of the holidays dissipate, people often find themselves more susceptible to feelings of sadness, despair, disappointment, and unhappiness. During the holiday season, many focus their attention on family, friends, children, and coworkers. With holiday parties, travel plans, gift-giving expectations, and the surmountable amount of time devoted to others, one key question arises:
When can we find time for ourselves?
Most people ignore their desires, wants, and needs for so long that they lose passion, patience, and motivation to participate in activities they once enjoyed. Self-care is the best gift someone can give themselves. It allows space to display self-love, decompress, be selfish, and reflect on joy.
The Importance of Self-Care
Self-care is defined as the practice of taking care of oneself to promote health and well-being. It plays a vital role in maintaining stable mental health and supporting treatment and recovery if a mental illness is present.
Self-care looks different for everyone. It might take the form of habits and lifestyle choices, a vacation, a massage, time set aside to read a good book, or exercise. At its core, self-care is meant to help manage illness, prevent disease, and cope with stress.
Meditation: A Simple and Effective Self-Care Practice
One of the easiest, most time-effective, and accessible self-care practices is meditation. Meditation creates a feedback loop to the deeper, inner self, providing inner peace and bliss, which helps remove accumulated stresses and improve overall health.
Benefits of Meditation:
Stress reduction
Decreased anxiety and depression
Reduced physiological and physical pain
Improved memory
Lower blood pressure and heart rate
Enhanced oxygen utilization and blood flow to the brain
These are just a few benefits. Meditation fosters mindfulness and connection to the inner self, enabling people to enjoy the present, move beyond the past, and embrace future experiences without judgment or fear.
How to Begin a Meditation Practice
Meditation, like self-care, varies from person to person. Some use music, others prefer silence, and many benefit from guided meditations through reputable teachers or apps like Headspace. Regardless of the method, taking time to sit, slow your thoughts, and disconnect from environmental influences can be the ultimate act of self-care.
Simple Steps to Integrate Meditation into Your Routine:
Set a Time and Space – Allocate 15–45 minutes daily for meditation in a dedicated space.
Focus on Your Breath – Observe what expands as you breathe in, the pace of your breath, and the duration of each inhale and exhale.
When Thoughts Arise, Follow the R.A.I.N. Method:
R: Recognize the thoughts arising.
A: Allow thoughts to come without judgment or interruption.
I: Investigate how these thoughts affect your body, feelings, and energy.
N: Practice non-identification by not defining yourself by or attaching to any emotion or feeling.
Meditation and Mental Clarity
Meditation is a gradual process of refining perception and peeling away layers of identification. Thoughts are recognized as simply thoughts, exerting less influence over your experience.
For example, if someone thinks they are unworthy of love or happiness, meditation helps keep that thought as just a thought. However, identifying with that thought can set a self-fulfilling process in motion, validating the perceived reality of unworthiness.
Additional Resources
For more detailed guidance, explore the teachings of Tara Brach, Ph.D., founder and senior teacher of the Insight Meditation Community of Washington. She provides valuable insights into Buddhist meditation practices.
A New Year, A New You
As 2025 unfolds, let’s take a fresh approach to self-love, self-care, and happiness. In the words of Buddha:"We are what we think. All that we are arises with our thoughts. With our thoughts, we make the world."
Commit to self-care, embrace meditation, and build a happier, healthier you.
At IVY Integrative, you can work with one practitioner or build your own team of holistic practitioners! Reach your optimum health in-person or online. Check out our Get Started page to learn how to work with us!
Author: Dr. Mièka Bryan PT, DPT
Citations:
Sedlmeier, P., Eberth, J., Schwarz, M., Zimmermann, D., Haarig, F., Jaeger, S., & Kunze, S. (2012). The psychological effects of meditation: A meta-analysis. Psychological Bulletin, 138(6), 1139–1171. https://doi.org/10.1037/a0028168
AYU (An International Quarterly Journal of Research in Ayurveda) 36(3):p 233-237, Jul–Sep 2015.
Walsh, R. (1983). Meditation practice and research. Journal of Humanistic Psychology, 23(1), 18-50.
https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health
https://www.verywellmind.com/self-care-strategies-overall-stress-reduction-3144729
Brach, T. (2016). How to meditate. Retrieved from. How to Meditate
Disclaimer: This information is generalized and intended for educational purposes only. Due to potential individual contraindications, please see your primary care provider before implementing any strategies in these posts.