And why you should too.
Download the app
Fitness memberships, workout classes, wellness services, beauty appointments and more.
At one time or another, we’ve all wished for more time. Really though, how many of us have asked for more than 24 hours in a day? Yep. All hands up, including mine. Prior to COVID-19 and sheltering in place, I was—to put it plainly—really busy. Running from one responsibility to the next was my comfort zone. Whether it was my achievement mentality or never saying “no,” my planner was consistently filled with to-dos, to-plans, and to-attends. Once a task was checked off the list, another had sneakily appeared, ready for my full attention.
This perpetual state of complexity allowed me to avoid. Being busy meant I didn’t have to do any inside work or meditation. I didn’t have time to deal with my anxiety and practice mindfulness while working full-time and going to graduate school at night. Because I always said “yes” to everything, there was no more room for activities that fueled my soul. Meditation requires hitting pause, and who has time to recharge from a busy work week with an endless weekend to-do list?
But then, things changed. External factors have now placed us into a state of forced simplicity. Our planners and to-do lists are not what they once were, and we’ve had to drastically limit what we do. Many of us find ourselves wondering how the heck we are going to fill our time. The emotions that come from that can be uncomfortable.
I know things are tough right now, and so much is out of our control. However, our power lies within our perspective.
We have been gifted with the most amazing come-up: time. In a world where we constantly run on empty, we’ve been given a chance to recharge, refuel, calm our minds, and practice meditation without distractions. A mentor once told me, “You can’t pour from an empty cup.” So, instead of stepping into old patterns of creating schedules and “being productive,” let’s sit with the stillness. Get cozy with it. And seek out its lessons.
Below is your beginner's guide to starting your meditation practice (and no, the to-do list irony is not lost on me).
When was the last time you sat in silence and paid attention to how your body was feeling? Well, now’s the time. Find a time to meditate that works for you. Whether it's in the morning, on your lunch break or at the end of the day, it helps to practice meditation at the same time each day to develop a routine. Sit in a comfortable seat or lie down, and close your eyes. Notice the physical sensations—what do you feel, hear, smell, taste? Does anything ache or feel tight in your posture? How is the breath? Is it shallow or deep?
Practicing the physical aspect of meditation helps increase our mindfulness of the present moment. We literally live inside our minds, so bringing the focus to our external selves allows us to deepen our mind-body connection.
Stay in your comfortable position. Allow yourself to bring your attention to the things that worry you, and try to calm them. It could be anything, and don’t hold back. Notice what areas of the body tense as you focus. Does the chest tighten? Throat close? Maybe your stomach drops, or another entirely different sensation.
So often we are told to remain positive and focus on the good, but sometimes things suck. Practicing inward reflection and mindfulness as we meditate forces us to sit with uncomfortable feelings, acknowledging their presence. It’s a necessary validation we often don’t receive from ourselves. It’s holding space to show how our bodies respond to our thoughts.
Now, take a deep inhale—breathing into the very spots that are tense and trying to expand them with the breath. Use the exhalation to soften those tight or constricted spots, as if you could melt away the tension like butter. Repeat this breathing as many times as you need until your entire body is calm.
Regulating our breath allows us to downregulate the sympathetic nervous system, which lets us, frankly, chill the heck out. Practicing this gives us a way to manage and calm the strong emotions that come up, whether it be fear, worry, or anxiety.
As you remain in soft stillness and meditation, imagine doing something refreshing. Something that would recharge you. Think of something that would make you feel good and hopeful. Is it making a killer cup of coffee? Hiking that trail you’ve always wanted? Writing a colleague a thank-you note? Walking around the neighborhood? Cozying up on the couch? Calling a loved one? Baking a cake? Serving others by donating? Helping local small businesses?
This is your time to figure out what fills your cup. It will be different each time you meditate, and that’s the point. With this, you can start to build a toolkit to pull from when you need to reset. It’s important to actually do the thing—without guilt or worrying about what else needs to get done.
Time is a gift, and we’ve all been given more of it to some degree. When we give ourselves the freedom to use this time to meditate and refill our cups, we can better show up for others and the world. What are you doing to recharge? Let us know by posting on your Instagram story and tagging @mindbody!
Want to try a guided, virtual meditation? Check out classes on Mindbody!
Approximately 12,000 women aged 40 or younger are diagnosed with breast cancer every year*. Fortunately, there are preventative steps that we can take to help protect ourselves and each other—one of the best ones being exercise. That’s right. Not only does exercise help us release endorphins, but just 30 minutes of exercise three to four times per week can help decrease a person’s risk of developing breast cancer by 30–50%*.
This is hope in a statistic. Just by adopting a more healthy, active lifestyle, we could prevent the risk of developing breast cancer, while also inspiring others to reduce their risk as well. Keep A Breast Foundation has made doing just this their mission through their annual fundraising campaign, Fit 4 Prevention.
Every October, studios from all over the globe participate by raising money through donation-based workout classes for the Keep A Breast Foundation (KAB). They have created a national movement dedicated to educating others about breast cancer prevention through fitness and wellness—something Mindbody is extremely passionate about. Participating in your favorite activities, all while supporting, preventing, and spreading awareness about breast cancer awareness? Let’s get moving.
If you want to take a donation-based class at your favorite studio, encourage your favorite studios to sign up to bring your community closer together in a meaningful way. Registering is quick and easy. If you think your local studio may be interested in participating, have them check out KAB’s help page—where they can learn how to register for a donation-based class during the month of October. KAB even has a social media kit available to fitness studios to help them promote their donation-based classes.
Can’t find a local studio to take a donation-based class near you? Don’t worry, you can still give your support by donating directly to KAB’s website. Luckily, any time that you are moving your body and spreading the word—you’re doing your part in spreading awareness on how to help prevent breast cancer. That is beyond amazing.
This October, we hope you’ll join us in our plight to support the KAB Foundation and its mission to help prevent breast cancer through cultivating a healthier, more active lifestyle. Through movement, health, and wellness—we can reach great heights, together.
To learn more about the KAB Foundation and its mission and how you can get involved further, visit their website.
* National Cancer Institute