Holiday parties. Last-minute travel. December chaos equals peak levels of stress. Ready for a clean slate in January? Us too. We met with Stephanie Ludwig, PhD, MDiv, Director of Spiritual Wellness at Canyon Ranch®, to get some advice on starting fresh in the new year. Hang on to your mala beads and prepare to get centered.
Rue La La: What is the best way to begin a meditation resolution?
Stephanie Ludwig: Start simple: Pay attention to your breath with a straight spine and shoulders gently opened, allowing for full, expansive belly breaths. Notice the sensations of inhaling and exhaling. Watch the other sensations that are present in your body, how they arise and change. Practice this for one to five minutes, a few times a day.
RLL: How does breathing help to quiet the mind?
Stephanie: Inhaling and exhaling through your nose stills the sympathetic nervous system (where stress initiates) and activates the parasympathetic nervous system (which generates relaxation). Breath awareness is your spiritual “power tool.” You can practice this as soon as you awaken, while sitting in a meeting, during stressful times, or relaxing on vacation.
RLL: What are meditation’s benefits?
Stephanie: Regular meditation can reduce anxiety, decrease blood pressure, and even relieve pain. Spiritually, meditation gives us a clearer perspective on reality, which can be distorted by busyness. We learn to experience the moment fully, know ourselves more deeply, and relate to others compassionately.
RLL: How should someone prepare to meditate?
Stephanie: Meditation only requires that we show up with a heartfelt desire to be present in the moment. Some people need a structured schedule and environment for that to happen. That might be a 15-minute practice session in a quiet place to begin your day or during a work break. Others practice meditation more spontaneously.
RLL: Is there a time of day that’s best for practicing?
Stephanie: Meditating in the morning, as soon as you awaken, creates the conditions in your body, mind, heart, and spirit for approaching your day from a centered place. Meditating during your lunch hour can keep you anchored in that centered place for the remainder of the day. Meditating before bed can bring peace and quiet for a good night’s sleep. Any time of day is great for meditation, but if you only practice once a day, I recommend morning.
RLL: How can we keep a refreshed outlook throughout the new year?
Stephanie: Spend time in nature every day. We thrive on its peace and beauty. Remembering that our lives are dependent on the natural world keeps us connected to our humanness and the living earth. Nature restores and renews a weary spirit – so get outside and bring nature into your home and workplace however you can.
Prefer to find peace in a luxurious location? Check out our Canyon Ranch® Boutique, which closes Thursday, January 14, at 3PM ET.
By Kim Watson, Staff Writer
