#psychlopedia – meditation

By | #psychlopedia, Biltmore, Blog, Meditation, Mindfulness, Self-Awareness | No Comments

According to the Merriam Webster dictionary definition, meditation means:

-to engage in contemplation or reflection


-to engage in mental exercise (such as concentration on one’s breathing or repetition of a mantra) for the purpose of reaching a heightened level of spiritual awareness

We have been focusing on meditation, being mindful and more self aware for the month of March. As March comes to an end, and Spring has finally sprung, have you tried meditation yet? Have you done any self reflection or tried to be engaged in the present more?


Alarm clock on table with the words 'Wake Up' on the alarm time slot

How to start your Monday off Mindfully?

By | Biltmore, Blog, Goals, Happiness, Health, Meditation, Mindfulness, Self-Awareness, Stress | No Comments

Some mornings can be tough, but Monday mornings seem to be particularly tough for some. When you’re winding down from a socially filled or relaxing weekend, it can be hard to switch your mind to business mode for the Monday morning job. Is there anything we can do to make the sting of the alarm on Monday’s less painful?

Setting yourself up for a positive and productive day starts as soon as your alarm goes off. Even on that dreaded Monday you can start making small changes to act more mindfully. Studies show that setting your alarm to a less “alarming” sound can benefit in a multitude of ways. First, being ‘alarmed’ abruptly out of a deep sleep can be quite fear and stress inducing. Second, where did it say in the rule book that your alarm must be extremely loud and annoying? Try setting your alarm to a more calming sound, still benefiting from the help in waking you up, but less jolting as you begin your day.

It seems like a lot of people today find it hard to keep hydrated through out the day. If you start your day with coffee, tea or juice, it can be even harder to get back on track. Start with a full glass of water as soon as you wake up. It doesn’t mean you can’t have coffee or tea later, but starting with a full glass of water can help keep you hydrated and help keep you motivated to drink water through out your busy day.

Do you find inspirational books, quotes, or podcasts helpful? A lot of people do. And starting your day with a little motivation has a great positive impact. It might be reading an inspirational book, or having a motivational calendar in your view. There are a plethora of positive, inspiring, and motivational podcasts these days, perhaps you listen to one as you’re getting ready for work.

You might think you don’t have time to meditate in the mornings. But what about a little body scan, a little self check in? This can be done in 5 minutes, as you’re waiting for your shower to heat up. Take a few deep inhales and exhales, try some light stretching and put the focus on relaxing and setting your intentions for the day.

Adding a nutritious breakfast to your morning can help set yourself up for success as well. Try incorporating some good fiber, and complex carbohydrates to help you feel full through out your morning. Things like plain oatmeal with berries and nuts, or a refreshing smoothie with fruits and vegetables are easy and healthy.

What do you do to start your week off right?

Middle age man meditating in the grass near a beach

Getting Started with Meditation

By | Biltmore, Blog, Meditation, Mental Health, Mindfulness | No Comments

Have you ever wanted to try meditation for self care, but wondered, ‘Where do I even start?’ It can be overwhelming and frustrating to feel like you can’t calm your mind even for a couple of minutes. There are many different types of meditation, and finding those right moments that allow you to center your thoughts varies from person to person.

It’s important to figure out why you want to start the practice of meditation. Because it has become an almost ‘trendy’ thing to do, you want to make sure your quest to meditate is going to be truly beneficial.

Then, start small. While the ideal goal for you might be meditating everyday for an hour, it is almost impossible to achieve that at the beginning. We all have busy lives, and it is hard to carve out time allotted to just ourselves. Even if you’re able to get in the habit of practicing everyday, the amount of time you can spend can also vary. Start with two minutes, then go to five. Stay on five for a few times a week, and gradually move up the amount of time and the frequency until you find the right fit.

Even just two minutes of sitting, calming your mind, and focusing on your body, your breathing, your mind can make a difference. Take a look at this article from Zen Habits on Meditation Guide for Beginners for a good place to start. And good luck!