{"id":5196,"date":"2022-07-18T16:25:55","date_gmt":"2022-07-18T16:25:55","guid":{"rendered":"https:\/\/www.vivian.com\/community\/?p=5196"},"modified":"2023-02-17T17:59:19","modified_gmt":"2023-02-17T17:59:19","slug":"6-meditation-tips-for-nurses","status":"publish","type":"post","link":"https:\/\/www.vivian.com\/community\/wellness\/6-meditation-tips-for-nurses\/","title":{"rendered":"6 Meditation Tips and Helpful Apps for a Calmer Nursing Life"},"content":{"rendered":"

Nurses, are you struggling to stay focused and calm? If yes, then you can reap huge benefits from meditation \u2014 to both work life and personal life.<\/span><\/p>\n

Meditation<\/a> can feel like a daunting task for many people. Others love it and swear by it. As a person who is certified to teach meditation, I will say that even I don\u2019t dedicate enough time to my meditation practice, so don\u2019t be too hard on yourself!<\/span><\/p>\n

Ten minutes a day is enough to reap huge benefits! Making it a habit is your best bet to sticking with your practice. Some days will get away from you, and that\u2019s okay. Remember that no matter how little or how much you do sit to meditate, it\u2019s extremely beneficial.\u00a0<\/span><\/p>\n

There are so many benefits to practicing self-care, including meditation. Meditation boosts our internal sense of calm, increases productivity, clears the mind, improves focus, reduces stress and anxiety, and regulates mood. Aside from the daily benefits, meditation also allows us to tap into our internal strength and the divine within us.\u00a0<\/span><\/p>\n

In a <\/span>study<\/span> from Yale, research shows meditation slows aging of the brain and helps preserve grey matter in the brain.\u00a0It\u2019s literally anti-aging for the brain! In another <\/span>study<\/span> conducted by Harvard, researchers found after 8 weeks of meditation, people had a decrease in their brain cell volume in the amygdala. The amygdala is the area of the brain that sends signals of anxiety, fear, and stress. This meant the study participants felt less anxiety, fear, and stress in their daily lives.\u00a0<\/span><\/p>\n

Many people know why they should meditate, but they don\u2019t know how or where to start. Below are a couple tips and online apps you can use to build on your practice.<\/span><\/p>\n

Tips for Sticking with Meditation<\/b><\/h3>\n
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  1. Anyone can meditate<\/span><\/i>! I always like to share this with people. I often hear comments like, \u201cI can\u2019t meditate, because my brain doesn\u2019t turn off\u201d. The key here is that meditation is not meant to turn off your brain. Meditation teaches us to allow the thoughts we have to pass while not taking over our mind. It\u2019s about learning how to stop our thoughts from controlling us.\u00a0<\/span><\/li>\n
  2. Start small<\/span><\/i>. Five to ten minutes of meditation each day is amazing! Consistency is key. Once you build the habit of meditating, it\u2019s easier to then add time to each meditation if that\u2019s your goal.\u00a0<\/span><\/li>\n
  3. When your mind wanders, bring it back to the breath<\/span><\/i>. Having a mantra like \u201cohm\u201d or counting the inhale and exhale can help bring your awareness back to the present. Imagine a river with leaves floating down it, and that each of those leaves are thoughts. The purpose of meditation is to allow the river of thoughts to continue to flow while not picking up each leaf for examination or to hold onto.\u00a0<\/span><\/li>\n
  4. There are multiple types of meditation, so find one that works for you.<\/span><\/i> Some people prefer to sit in a silent room, others lean towards guided meditations, and some find moving meditations work best for them. Try different types until you find something that resonates with you.<\/span><\/li>\n
  5. There\u2019s no right time to meditate, but give mornings a try.<\/span><\/i> Many teachers recommend meditating when you first wake up. It\u2019s a nice way to wake up slowly and meditate before all the normal interactions start in your day. You might find it\u2019s easier to focus on the breath and soothe a wandering mind.\u00a0<\/span><\/li>\n
  6. Give yourself grace and show yourself kindness.<\/span><\/i> Don\u2019t be hard on yourself if your mind is extra active somedays. It\u2019s completely normal. Sometimes you\u2019ll find it easy to meditate for an extended period, while other days it feels like you\u2019ve been meditating forever. It\u2019s our mind\u2019s job to think and create, so naturally, some days it\u2019s harder to get away from your thoughts. That\u2019s why it\u2019s called a meditation <\/span>practice<\/span><\/i>. Keep showing up and the benefits will follow.<\/span><\/li>\n<\/ol>\n

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    Meditation Apps and Podcasts<\/b><\/h3>\n