Finding calm in difficult times: Try mindfulness meditation to support well-being
Meditation has gained widespread attention for its powerful impact on mental well-being. Read on for key reasons why meditation works and some meditation recordings to get you started.
Mindfulness is the practice of being focused on the present moment, paying attention to your thoughts and emotions, and being compassionate and gentle with yourself without getting distracted or judging what you’re feeling or thinking. It helps us be more present and engaged in the moment.
One of the most common ways to practice mindfulness is through mindfulness meditation, where you sit quietly and focus on your breath or an object. You can also engage in informal meditation that may incorporate movement or activity, like a quiet walk outdoors, listening to music or through daily activities like washing dishesthat allow you to focus on the present moment without judgment.
Meditation can provide a deep sense of comfort and grounding, and support your mental, emotional and physical well-being.
3 ways mindfulness meditation supports well-being
Enhances emotional awareness and regulation
Mindful meditation helps us become more aware of our thoughts and feelings like fear, sadness, or anxiety without judgement. This practice can help create space for these intense emotions to be felt and processed rather than suppressed. By observing emotions calmly, we can respond thoughtfully instead of reacting automatically, leading to greater emotional stability, resilience, and compassion for ourselves and others.
Reduces stress and anxiety
Mindful meditation calms the mind and body, lowering cortisol levels and soothing the nervous system to promote relaxation and an inner sense of calm. By helping us stay focused on the present, it can ease overwhelming thoughts about the past or future and encourages moments of peace, even amidst difficult times.
Improves mental clarity and cognitive function
Regular mindfulness practicescan enhance cognitive functions such as attention, memory, and problem-solving abilities. Meditation strengthens the neural pathways responsible for these processes, leading to better focus and mental clarity.
Making meditation part of your day
Meditation can be a gentle, compassionate tool to help cultivate a greater sense of presence, peace, clarity and resilience, supporting us during life’s ebbs and flows and difficult transitions.
It doesn’t require a major time commitment to be effective. Even five minutes a day can bring benefits. By practicing consistently, you may find your mind becomes calmer, clearer, and more resilient, supporting you through life’s changes.
Meditation recordings to get started
While there are many meditation apps available, you don’t need to spend anything to start. Download our free meditation recordings to help you explore this practice:
5-minute meditation
Hi, this is Tanzania. I will be guiding you through a short body scan.
I invite you to find a relaxing position, either sitting up or lying down. Let your body go completely limp while keeping your back straight. You may adjust your position if needed to make sure you are comfortable. Gently close your eyes.
With my guidance, you will draw your attention towards noticing what is happening in your body. Whenever you come across any sensations, simply observe without judgment. Take a long, slow, deep breath in. And then let it out slowly. Take another long, deep inhale, then slowly let it go. Continue to breathe slowly and gently at your own pace.
Start by bringing your attention to your head. Does your head feel heavy or light? Are there any thoughts showing up? Take a deep breath in, and breathe out, releasing any distraction brought on by your thoughts, being completely present to yourself.
Now slowly notice your forehead, eyebrows, and eyes. Are your eyes relaxed or squinting? Gently move your awareness to any sensations all over your face, paying attention to your cheeks, nose, ears, mouth, chin, and jaw.
Shift your attention down to your throat, neck, and shoulders. Are the muscles tense or are they smooth? Take a deep breath and imagine the breath going through your throat, shoulders, arms, all the way to your fingertips. Become aware of any sensations in your arms, elbows, hands, and fingers. Observe, allow, and be completely in your body.
Now slowly move your awareness to your torso. Focus on your chest area and your lungs. Gently become aware of your heart. Feel the heart beating in your chest. Notice and allow any feelings that may be surfacing. Be extra gentle and kind to yourself. If your mind wanders, accept the presence of your thoughts and gently bring your attention back to your body.
Breathe slowly and deeply as you move your focus downwards around your abdomen. Observe and notice, accepting any feelings and sensations as being part of your body. Gently observe your back. How does it feel? Any tension or stiffness? Just be curious as to what it feels like. You don’t have to change anything.
Feel your attention moving to your buttocks and hips. Notice if there is any sensation and feel the contact of your buttocks with the seat you are on. Remember, you are simply observing.
The focus of your awareness now moves down to your legs. Are there any feelings of discomfort in the thighs, knees, or lower legs? It is fine if you don’t feel anything. Become aware of the connection your legs have with your seat.
As you continue to breathe slowly, your attention moves down to your ankles, heels, the balls of your feet, all the way to the tips of your toes. Notice sensations and be present to whatever is taking place in and around your feet. Feel the feet touching the ground.
Take a nice, long, deep breath in, all the way to your toes, and exhale fully. Begin to notice how your hands, legs, and feet are feeling against them.
Slowly notice the sounds around you. Keeping your eyes closed, wiggle your toes and fingers. You can stretch your arms and legs if it is comfortable for you. When you are ready, you may open your eyes.
11-minute meditation
Hello. Today I will be guiding you through a simple body scan meditation.
Let’s start with finding a relaxing position. You can stay seated or lie down, whichever is comfortable for you. If you are sitting down, rest your feet on the floor and make sure that your arms and legs are not crossed. You can shift your body a bit until you feel completely at ease. Gently close your eyes.
With my guidance, you will slowly draw your attention towards noticing what is happening in your body, how you’re feeling. Whenever you come across any sensations, simply observe without judgment.
Take a long, slow, deep breath in. And then let it out slowly. Take another long, slow, deep inhale, hold it for a moment, then slowly let it go. Continue to breathe slowly and gently at your own pace. Let the exhales be longer than the inhales. Feel your belly softly rising and falling with each breath.
Gently bring your attention to your head. Does your head feel heavy or light? Warm or cool? Are there any thoughts showing up? Take a deep breath in and breathe out, releasing any distraction brought on by your thoughts, being completely present to yourself.
Now slowly notice your forehead, eyebrows, and eyes. Are your eyes relaxed or squinting? Gently move your awareness to any sensations all over your face, paying attention to your cheeks, nose, ears, mouth, chin, and jaw.
Shift your attention down to your throat, neck, and shoulders. Are the muscles tense, or are they smooth? Take a deep breath and imagine the breath going through your throat, shoulders, arms, all the way to your fingertips. Become aware of any sensations in your arms, elbows, hands, and fingers. Observe, allow, and be completely in your body.
Now slowly move your thoughts to your torso. Focus on your chest area and your lungs as you continue to breathe deeply. Notice any sensations that might be there. Accept whatever is showing up. Gently become aware of your heart. Can you hear your heart beating in your chest? Allow any emotions that may be surfacing. Be extra gentle and kind to yourself.
Breathe slowly and deeply as you move your focus downwards around your abdomen. Accept any feelings and sensations as part of your body. If your mind wanders, acknowledge the presence of your thoughts as just thoughts passing through your mind, and softly bring your attention back to your body.
Gently observe your back. How does it feel? Any tension or stiffness? If yes, just be curious as to what it feels like. You don’t have to change anything. Just be present.
Feel your attention moving to your buttocks and hips. Notice if there is any sensation and feel the contact of your buttocks with the seat you are on. Remember, you are simply observing.
The focus of your awareness now moves down to your legs. Are there any feelings of discomfort in the thighs, knees, or lower legs? It is fine if you don’t feel anything. As you continue to breathe deeply, your attention slowly moves down to your ankles, your heels, the balls of your feet, all the way to the tips of your toes. Feel the feet touching the ground. Notice any sensations, and be present to whatever is taking place in and around your feet.
Take a nice, long, deep breath in, all the way to your toes, and exhale fully. Notice what it feels like right now. Give yourself permission to just feel the presence of your being at this moment in time. Simply soak in this beautiful feeling of serenity.
Remember, there is no one better for you to be than yourself. You are unique. You are important. You are enough. You have inner beauty and strength. You are loved, connected, and safe. Thank yourself for making time today just for you.
You can come back to this peaceful feeling of loving kindness whenever you want to. Take a nice, long, deep breath in, and exhale fully. Begin to notice how your hands, legs, and feet are feeling against them. Slowly notice the sounds around you.
Keeping your eyes closed, wiggle your toes and fingers. You can stretch your arms and legs if it is comfortable for you. Whenever you are ready, you may open your eyes. There is no rush. Thank you.
30-minute meditation
Hello. Today, I will be guiding you through a simple body scan meditation.
Let’s start by finding a relaxing position. You can stay seated or lie down, whichever is comfortable for you. If you are sitting, rest your feet on the floor and make sure your arms and legs are not crossed. Shift your body slightly until you feel completely at ease. Gently close your eyes.
With my guidance, you will slowly draw your attention to what is happening in your body and how you’re feeling. Whenever you come across any sensations, simply observe without judgment. Take a long, slow, deep breath in and then let it out slowly. Take another long, slow, deep inhale, hold it for a moment, and then slowly let it go. Continue to breathe slowly and gently at your own pace, allowing the exhales to be longer than the inhales. Feel your belly softly rising and falling with each breath.
Now, gently bring your attention to your head.
Does it feel heavy or light? Warm or cool? Are there any thoughts arising? Take a deep breath in and breathe out, releasing any distraction brought on by your thoughts. Be completely present to yourself. Slowly notice your forehead, eyebrows, and eyes. Are your eyes relaxed or squinting? Gently move your awareness to any sensations across your face, paying attention to your cheeks, nose, ears, mouth, chin, and jaw.
Shift your attention down to your throat, neck, and shoulders.
Are the muscles tense, or are they relaxed? Take a deep breath and imagine it traveling through your throat, shoulders, arms, and all the way to your fingertips. Become aware of any sensations in your arms, elbows, hands, and fingers. Observe and allow yourself to be fully present in your body.
Now, slowly move your focus to your torso.
Bring awareness to your chest area and lungs as you continue to breathe deeply. Notice any sensations that may arise and accept whatever is present. Gently become aware of your heart—can you hear it beating in your chest? Allow any emotions that may surface, and be extra gentle and kind to yourself. Breathe slowly and deeply as you move your focus down to your abdomen. Accept any feelings or sensations as part of your body.
If your mind wanders, acknowledge your thoughts as they pass through, then gently bring your attention back to your body. Gently observe your back. How does it feel? Is there any tension or stiffness? If so, just be curious about the sensation without the need to change anything.
Feel your attention move to your buttocks and hips.
Notice if there’s any sensation and feel the contact of your body with the seat or surface below. Remember, you’re simply observing. Now, bring your awareness down to your legs. Are there any feelings of discomfort in your thighs, knees, or lower legs? It’s okay if you don’t feel anything.
As you continue to breathe deeply, allow your attention to slowly move to your ankles, heels, the balls of your feet, and all the way to the tips of your toes.
Feel your feet touching the ground. Notice any sensations and be present to whatever is happening in and around your feet. Take a nice, long, deep breath all the way to your toes, and exhale fully.
Notice what it feels like right now.
Give yourself permission to feel the presence of your being in this moment. Soak in this beautiful feeling of serenity. Remember, there is no one better for you to be than yourself. You are unique, important, and enough. You have inner beauty and strength. You are loved, connected, and safe. Thank yourself for making time today just for you.
You can return to this peaceful feeling of loving-kindness whenever you wish. Take a nice, long, deep breath in and exhale fully. Begin to notice how your hands, legs, and feet feel. Slowly notice the sounds around you. Keeping your eyes closed, wiggle your toes and fingers. Stretch your arms and legs if comfortable. When you’re ready, you may open your eyes—there is no rush.
Thank you.
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Our wellness services are available at no cost to clients living with illness, their families, caregivers, and those experiencing grief. We offer a range of wellness programming, including regular live guided meditations. Check our events calendar to see what’s coming up. If you live in the Etobicoke area and are interested in our services, please complete our referral form or contact us to learn more.