How can I start practicing meditation, yoga, or tai-chi?

Dear Struggling Spirit,  

Inhale... and exhale—this simple act of breathing is at the heart of many ancient practices such as meditation, yoga, and tai chi. A growing body of research suggests that these mind and body exercises can help to relieve stress and improve mental health. While it's unlikely that a downward dog pose will eliminate all symptoms associated with obsessive-compulsive disorder (OCD) or attention-deficit/hyperactivity disorder (ADHD), you may find a sense of calm and focus when engaging in these exercises. 

What is meditation?  

Meditation is a practice that involves cultivating awareness and it can take different forms. For instance, mindfulness meditation involves focusing on your breath and observing your thoughts, feelings, and bodily sensations. This can help you become more aware of your thoughts and emotions, reducing stress and anxiety. Focused meditation, on the other hand, involves concentrating on a single object, sound, or thought. It can help improve attention and focus. You might also consider trying visualization meditation, which involves picturing a calm, peaceful, or relaxing place or situation in your mind.  

What are yoga and tai chi?  

Yoga and tai chi are mind-body exercises that combine physical movement and mental focus.  

Yoga is an ancient practice that originated as a spiritual practice in India but has become a popular way to promote physical and mental health. It involves stretching, physical poses, controlled breathing, and meditation.  

Tai chi is a traditional form of Chinese martial arts which combines slow movements, shifts of body weight, deep breathing, and inward mental focus. Its low to moderate intensity may make it suitable for people who are unable to do high intensity exercise. 

Does exercise improve mental health and well-being? 

There is a strong connection between exercise and mental health. Some of these benefits include:  

• Relieving stress: Exercise decreases stress hormones such as cortisol and increases the production of endorphins—the body’s “feel good” chemical—giving your mood a natural lift. Exercising can also take your mind off negative emotions. 
• Improving mental health: Regular exercise can ease symptoms of anxiety and depression, with some emerging research suggesting that it may also improve symptoms of OCD. This may be because exercise has an anti-inflammatory effect on the central nervous system. As for ADHD, research suggests that cardiovascular exercise can improve symptoms in children with ADHD, but there are fewer and less robust studies on the effects of exercise for adults with ADHD. 
• Boosting confidence: Setting and achieving exercise goals can provide a sense of achievement and boost confidence. 
• Building social support: Physical activities such as group workouts can double as social activities. 

Are mind-body exercises more effective in improving mental health? 

Despite their association with culture, tradition, and healing practice, mind-body exercises aren’t a cure-all for mental health conditions. But there are still good reasons to give them a go. Practicing yoga or tai chi can help improve balance, coordination, flexibility, and sleep quality—all of which contribute to physical and mental well-being.  

Studies have found that yoga and tai chi can help to relieve stress. This may be because they help to develop control over breathing rhythm, body tension, and mental focus, which can regulate the body’s involuntary stress response and make it less reactive. Some research also suggests that mind-body exercises may be more effective than non-mindful exercises (such as running) at reducing anxiety and depression and improving mental health. That said, expectations of positive outcomes could also influence these effects. 

How can you get started with mind-body exercises and meditation? 

You can learn meditation, yoga, or tai chi by reading books or watching video tutorials online, but it may be easier to start by taking a group class led by a skilled instructor. It could also be a fun social activity! You could search for yoga or tai chi classes held by local health clubs, community centers, or adult education programs. It may also be a good idea to talk to the instructor to find out if the class is a good fit for your needs. For instance, is the class beginner-friendly or is it more appropriate for advanced students? The instructor can help you choose the right class for your physical and mental health goals. 

Deciding which technique to practice and how you want to go about it is up to you. Whether you decide to set aside a few minutes each day for quiet meditation or enroll in a regular yoga class, here’s hoping you find a technique that soothes your spirit!