From the Winter 2013 Healthy Minds publication
Enjoy the benefits of mindfulness and meditation
Mindfulness can be broadly defined as paying attention in the present moment in a nonjudgmental way in order to achieve full awareness. Meditation is one way that you can achieve mindfulness. Mental Health America of Porter County acknowledges that research shows that meditation offers a calming effect and helps with anxiety and depression, cancer, chronic pain, asthma, heart disease, and high blood pressure.
Similarly, the American Psychological Association declares that research on mindfulness identified further benefits including reduced rumination, stress reduction, boosts in working memory, increased focus, less emotional reactivity, more cognitive flexibility, increased immune functioning, improvement to well-being and increased relationship satisfaction.
To get started, you only need a few minutes each day. Eventually, you may want to work up to 10, 20, or 30 minutes. Try some of the suggestions here or find more meditation options in a book, CD, online, or in a class. If one does not work, try another.
Types of Meditation
Deep breathing. Sit or lie down comfortably. Rest your hands on your stomach. Slowly count to four while inhaling through your nose. Feel your stomach rise. Hold your breath for a second. Slowly count to four while you exhale, preferably through pursed lips to control the breath. Your stomach will fall slowly. Repeat a few times.
Mindfulness Meditation. Focus on your breath. Notice anything that passes through your awareness without judgment. If your mind starts to tackle your to-do list, just return to focusing on your breath.
Visualization. Close your eyes. Relax and imagine a peaceful place, like a forest. Engage all your senses: hear the crunching leaves, smell the damp soil, feel the breeze.
Repeat a mantra. Sit quietly and pick any meaningful or soothing word, phrase, or sound. You can repeat the mantra aloud or silently. Experts say the repetition creates a physical relaxation response.
Participate in a meditative exercise. Try tai chi or qi gong, which use soothing, flowing motions.
Helpful Tips to Encourage Meditation
- Start with small 5 to 10 minute sessions.
- Make it a habit. Set a goal to meditate daily. Be as consistent as possible.
- Set an alarm to ring when it’s time to sit for meditation.
- Add it to your to-do list, reinforcing your decision when you see it in print.
- Keep a journal of your experiences to review and reflect on your inner journey.
- Meditate with a group to get a sense of community and belonging that can help to reinforce your meditation lifestyle.
- Enlist the help of a teacher or coach. You might benefit from spending time with a mindfulness coach who can help you uncover some of the unconscious principles operating in your life that are keeping you from practicing daily.
More on Mindfulness
To learn more about mindful meditation, visit these websites:
Check your local newspapers, libraries or the web for mindful meditation practices available in your community
Resource Cites
Davis, PhD, Daphne M. & J. (2012, July). “What are the benefits of mindfulness.” American Psychological Association. web. <http://www.apa.org/monitor/ 2012/07-08/ce-corner.aspx>.
“Live Your Life Well: Take Care of Your Spirit.” (2013). web. Mental Health America. <http://www.mentalhealthamerica. net/go/live-your-life-well/spirit>.
O’Brien, Joshua. (n.d.). “Helpful Tips for Developing a Daily Mindfulness Meditation Practice. Mindfulness-Based Stress Reduction in Central Pennsylvania.” Meditation Science. web. <http:// meditationscience.weebly.com/helpful- tips-for-developing-a-daily-mindfulness- meditation-practice.html>.