Dimple Bindra

Meditation has a history that spans thousands of years, with many techniques originating from Eastern traditions. Some meditative practices focus on sustaining mental attention on a specific sensation, word, or phrase, while others, like mindfulness, involve observing the present moment without judgment.

Here are 7 essential insights backed by science about meditation and mindfulness. Thanks to the research done by National Center for Complementary and Integrative Health

  1. Supports Anxiety and Depression: Mindfulness-based practices can be effective for reducing anxiety and depression. Studies show they may work as well as cognitive behavioral therapy (CBT) and are better than no treatment at all.
  2. Eases Chronic Pain: Meditation has shown promising results in managing chronic pain. Studies suggest that regular mindfulness or meditation practices can help reduce the intensity and perception of chronic pain, offering a natural, complementary approach to traditional pain management techniques.
  3. Improves Sleep Quality: Mindfulness meditation practices may help reduce insomnia and improve sleep quality, with effects similar to those of CBT or regular exercise.
  4. Reduces PTSD Symptoms: Meditation and mindfulness may alleviate symptoms of post-traumatic stress disorder (PTSD). One study with veterans found that meditation was as effective as prolonged exposure therapy, a standard PTSD treatment.
  5. Aids Recovery from Substance Use: Mindfulness practices can support recovery from substance use disorders by helping individuals recognize and manage triggers and cravings with increased awareness.
  6. Boosts Mental Health in Cancer Patients: Mindfulness-based approaches may improve mental health for people with cancer, especially women with breast cancer, though more research is needed across diverse groups.
  7. Promotes Healthy Eating and Weight Management: Meditation and mindfulness have shown potential benefits for weight management. Programs combining formal practices with informal mindfulness exercises are particularly promising.

My Meditation Journey

When I first started meditating, I was overwhelmed by the idea of “clearing my mind” or “thinking of nothing.” But over time, I learned that meditation isn’t about trying to stop your thoughts. It’s about becoming aware of them without getting caught up in them. Let me share with you what I discovered and how you can start your own meditation practice.

I began meditating because I needed a way to find peace amidst the chaos of everyday life especially because I just wanted to forgive the people that hurt and betrayed me. My mind was always racing, filled with anger and hatred towards them. Meditation became my sanctuary, a space where I could simply be. It wasn’t about achieving some mystical state of mind; it was about connecting with myself and finding stillness.

Overtime I understood that the anger and hatred feelings I had towards others was just an illusion, In fact the battle was between “ME and ME” and my path led to learning how to forgive myself first and only then I can learn how to forgive others if I chose to.

“Your Soul Knows What To Do, Your Challenge Is To Silence Your Mind”

Getting Started with Meditation

For beginners, the simplest approach is often the best.

Here’s how you can start:

  1. Find a Comfortable Spot: Choose a quiet place where you won’t be disturbed. Sit or lie down in a comfortable position. There’s no need to sit cross-legged on the floor unless that’s comfortable for you.
  2. Focus on Your Breath: Pay attention to your breathing. Notice the sensation of air entering and leaving your nostrils or the rise and fall of your chest. This is your anchor, your point of focus.
  3. Notice Your Body: Feel your heartbeat, listen to your pulse, and pay attention to the sensations in your body. This helps you stay present and connected to the moment.

What to Think About While Meditating

The goal is not to think about anything specific but to observe whatever arises without judgment. Here are some tips to help you:

  1. Acknowledge Your Thoughts: When thoughts come up—and they will—simply acknowledge them. Don’t try to suppress them. Just notice them and gently bring your focus back to your breath.
  2. Mindful Observation: Treat your thoughts like clouds passing through the sky. You can’t catch a cloud, and you don’t need to engage with every thought. Just watch them come and go.
  3. Return to Your Anchor: Whenever you find yourself getting lost in thoughts, gently return your focus to your breath or any other point of focus you choose. It’s like turning off the notifications on your phone; you acknowledge the alert but don’t let it distract you.
  4. Handling Anxiety and OCD: If you struggle with anxiety or obsessive-compulsive behaviors, meditation can be particularly beneficial. Here’s how: Recognize the Thought: Anxiety often starts with a negative thought. When you notice it, don’t fight it. Acknowledge it and then refocus on your breath.
  5. Pause and Breathe: If you feel compelled to act on a thought—like needing to clean the table right before a meeting—pause and take a deep breath. Recognize that the thought isn’t urgent and let it go.
  6. Be Present: Mindfulness helps you prioritize what’s important in the moment. When you’re aware and present, you can choose to attend the meeting first and clean the table later.

Meditation is not about rejecting thoughts, it’s about changing your relationship with them. By observing your thoughts without getting caught up in them, you can break free from patterns that don’t serve you. So that you can start living more mindfully, making choices based on what matters now, not reacting to every fleeting thought.

Starting meditation might feel challenging at first, but remember, it’s a practice.

Try my meditation series for beginners!

The more you do it, the easier it becomes. You don’t need to be perfect, only focus on being in the present. Whether you’re sitting quietly for five minutes or taking a mindful walk, every moment of mindfulness brings you closer to inner peace.

So, are you ready to start your meditation journey? Find your quiet spot, focus on your breath, and just be. You’ll be amazed at how much it can transform your life. I want you to start rejoicing in this journey and together you and I can discover the peace and clarity that comes from simply being present.

Btw if you don’t know me – My name is Dimple Bindra and my path to becoming a Spiritual Coach was not just a career choice. It was a survival strategy turned into a life mission.

Plagued by childhood abuse, severe depression, and debilitating health issues, I once felt engulfed by hopelessness. Yet, the universe had other plans for me. By divine serendipity, I wandered into a yoga class that became the first step towards reclaiming my life.

Over the past 14 years, nestled in the vibrant SF Bay Area, CA, I’ve had the profound privilege of working alongside esteemed physicians, leveraging my expertise as a Yoga and Meditation Coach and Medical Intuitive.

I don’t wanna brag about myself but, I’ve been honored as the “Best Yoga Instructor” in Milpitas, California for five consecutive years from 2012 to 2017, a testament to my dedication to not just teach yoga but to spread its transformative power within tech giants like Google HealthCisco PartnersLinkedInMetaTech MahindraVMware and so many more. I have helped over 1000 professionals release trauma & get unstuck and I wanna get to know you.

If you need help in letting go of these deep rooted patterns, I invite you to – Book a FREE 30 MIN Consultation With Me


Lots of Love,

Dimple