How I Learned to Meditate: A Journey with My Lifelong Friends
I would have been highly skeptical if you had told me a few years ago that meditation would become a part of my daily routine. But thanks to my two lifelong friends, Sherri and Donna, what started as a challenge turned into a journey of self-discovery and growth.
Our daily journey starts with Sherri and Donna sending inspirational quotes to our high school group at 6 a.m. Fortunately, my husband is supportive and asks me to read the day's post to him. The 6 a.m. texts have been a tradition for many years, making it a seamless transition when I was introduced to pickleball. My OG (original group) of pickleball buddies also sent texts at 6:30 a.m., so my husband was already accustomed to the buzzing notifications.
So, when Sherri and Donna suggested that I try meditating, I quickly dismissed the idea. With ADHD and a mind that races faster than a pinball machine, meditation seemed like an impossible feat. My thoughts were bouncing around like a pinball—jumbled and constantly shifting. I thought, Meditation? That's for people who can sit still and focus.
But Sherri and Donna didn’t give up. They kept sending me links to guided meditations and nudging me to give it a try. Their persistence was relentless, and eventually, I decided to take the plunge.
My first attempts were less than successful. I’d set a timer for a minute, only to find myself checking emails and messages, or mentally drafting a to-do list. I thought, This is ridiculous. Meditation isn’t for me. But my friends continued to offer encouragement, and I reluctantly kept at it.
To my surprise, meditation started to grow on me. What initially felt like a chore soon became a cherished part of my daily routine. It was like discovering a secret sanctuary of calm amidst the chaos of daily life.
Here’s the Reality
I work with caregivers and people with dementia, and that’s a job that never really shuts off. My mind is always buzzing with ways to support caregivers and address the challenges they face. For many caregivers, their lives revolve around round-the-clock care for their loved ones, leaving no time for themselves, no time to socialize, and often, no time to unwind. Meditation can feel like a luxury they can’t afford. But this is precisely why meditation can be so valuable. It offers a moment of peace amidst the relentless demands of caregiving.
Meditation: More Than Just Stress Relief
Meditation is not just for people who are stressed. It’s about enhancing overall well-being and finding balance in your life. Here’s why meditation can be beneficial for everyone, not just those under stress:
Enhances Self-Awareness: Helps you understand yourself better and fosters personal growth.
Improves Emotional Health: Boosts mood and can help manage symptoms of anxiety and depression.
Supports Cognitive Function: Enhances focus, memory, and problem-solving skills.
Aids in Better Sleep: Can improve sleep quality and manage insomnia.
Fosters Resilience: Builds mental resilience to handle everyday challenges with more ease.
How I Meditate: Simple Steps for Beginners
If you’re curious about how I made meditation a part of my life, here’s how you can start:
Morning Meditation for a Fresh Start: Begin your day with a short meditation session to set a positive tone. It doesn’t have to be long—just a few minutes of focused breathing or gratitude can make a big difference.
Use One Earbud: I listen to guided meditations through one earbud. If you prefer music, that works too. Just find something that helps you relax.
Focus on Your Breathing: Take deep, slow breaths. Inhale through your nose, hold for a moment, and exhale through your mouth. This helps ground you and keeps your mind from wandering too much.
Let Thoughts Drift By: Instead of fighting your busy mind, let thoughts come and go. If you get distracted, gently bring your focus back to your breath.
Evening Meditation for Better Sleep: If you find it hard to sleep, try meditating at night. It can help calm your mind and prepare you for restful sleep. If you wake up in the middle of the night and can’t get back to sleep, a short meditation session can help you relax and drift back off.
Start Small and Be Consistent: Begin with a few minutes each day. As you get more comfortable, you can gradually extend the time. Consistency is key.
End with Gratitude: Whether in the morning or evening, take a moment to reflect on what you’re grateful for. This helps anchor your meditation experience positively.
The Benefits of Meditation
Meditation offers a range of benefits that can improve your overall well-being:
Reduces Stress: Lowers cortisol levels and promotes relaxation.
Improves Focus: Enhances concentration and attention.
Boosts Emotional Health: Elevates mood and manages symptoms of depression.
Enhances Sleep: Improves sleep quality and manages insomnia.
Reduces Anxiety: Helps manage anxiety and excessive worry.
Supports Cognitive Function: Improves memory and problem-solving skills.
Strengthens Immunity: Boosts the immune system.
Lowers Blood Pressure: Promotes heart health.
Manages Pain: Alters pain perception and increases tolerance.
Fosters Self-Awareness: Encourages personal growth and understanding.
If you’re skeptical or feel that meditation isn’t for you, I encourage you to give it a try. Start small, be consistent, and you might find that meditation offers a peaceful oasis in the midst of a busy life.
To My Girls
Sherri, Donna, and the high school crew—thank you for your constant support and encouragement. I am truly grateful for you all.
Happy meditating!
Patti Sullivan
Family Choices for Dementia
Useful Meditation Links
Headspace: Meditation and Sleep Made Simple - A user-friendly app with guided meditations for various needs.
Calm: Meditation and Sleep Stories - Offers guided meditations, sleep stories, and relaxing music.
Insight Timer: Free Meditation App - Features thousands of free guided meditations and mindfulness practices.
