Have you heard the Chinese proverb “When the roots are deep, there is no reason to fear the wind”? For me, these words speak to the importance of a grounded and resilient approach to life. Deep roots can support you in withstanding adversity and allow you to keep your life’s journey moving towards goals that are most important to you. Steps towards a rooted life can involve developing a loving, kind, and patient relationship with yourself. Science tells us that this particular doorway into soul care can be found in meditative practices. 

Meditative practices can be described as an effort to connect with your innermost self. In as little as 15 minutes, meditation can alter your brain’s structure and your body’s chemistry in positive ways. The benefits from these activities can include a sense of relaxation, focus, and improved sleep. 

You can also increase your understanding of yourself and your relationship to the world around you through meditative practices. While the benefits are clear, you may notice a few barriers as you explore the power of meditation. 

Five quick questions about you and meditation

As you consider meditation, take a minute to consider these questions:

  1. Do you struggle to pause or slow down? Consider the benefits of stillness or intentional resets for the goals you are working hard towards. 
  2. Do you feel you rarely have enough time? Consider the return on investment of setting aside at least 15 meditative minutes each day. 
  3. Are you someone who doesn’t know much about meditation? Consider that a beginning is part of every journey. 
  4. Are you often in environments that are noisy and distracting? Consider that your breath is available to you as an anchor no matter where you are.
  5. Do you wonder if meditation could be useful for someone like you? Consider what might come from trying various meditative practices to see what works for you. 

Two ways to get started

Spend some time exploring these beginner-friendly, mind-body awareness methods within two spiritual practices. Mind-body awareness involves drawing your attention and focus to your daily experiences.

1. Embodied

  1. Self-soothing touch: Place your hands on your chest, arms or cheeks and apply pressure gently to activate your body’s parasympathetic nervous system, lower cortisol levels, and create a sense of comfort. 
  2. Mindful eating: Eat your snack or meal at a slowed pace, paying attention to your sensory experience of taste, smell, texture, and sound to fully appreciate the nourishment. 

2. Nature-based

  1. Sunrise or sunset ritual: Spend 10–15 minutes at sunrise or dusk observing the sky change while performing a calming ritual that you enjoy. 
  2. Stargazing: Lie down in a comfortable setting and view the night sky to feel a sense of awe and reflect on your connection to something greater than yourself. 

 

References

  1. Lit, R. (2023, March 13). What happens when you meditate. Stanford Magazine. https://stanfordmag.org/contents/what-happens-when-you-meditate
  2. Hunt, C. A., Hoffman, M. A., Mohr, J. J., & Williams, A. L. (2020). Assessing Perceived Barriers to Meditation: the Determinants of Meditation Practice Inventory-Revised (DMPI-R). Mindfulness, 11(5), 1139–1149. https://doi.org/10.1007/s12671-020-01308-7
  3. Dreisoerner, A., Junker, N. M., Schlotz, W., Heimrich, J., Bloemeke, S., Ditzen, B., & van Dick, R. (2021). Self-soothing touch and being hugged reduce cortisol responses to stress: A randomized controlled trial on stress, physical touch, and social identity. Comprehensive Psychoneuroendocrinology, 8, 100091. https://doi.org/10.1016/j.cpnec.2021.100091
  4. Milovani, C. (2016). A Mindful Eating Script. Whole Health for Pain and Suffering: An Integrative Approach. https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Script-Mindful-Eating.pdf
  5. Sloan, E. (2024, October 21). The surprising health benefits of watching the sunrise or sunset. Self. https://www.self.com/story/sunrise-sunset-health-benefits
  6. Childs, J.W., (2025, April 11). Stargazing Could Be Key to Your Well Being, and a Clear Sky Is All You Need to Reap the Benefits. The Weather Channel. https://weather.com/science/space/news/2025-04-11-night-sky-stargazing-mental-health-relax

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    My Digital Sanctuary brings information and creativity together to support soul care, a holistic approach to emotional, physical and spiritual well-being from the Steve Fund. Created by mental health experts who specialize in serving young people of color and their families, My Digital Sanctuary shares the help, hope, and healing we need not just to survive but to thrive.