We have all heard of the benefits of meditation, but how many of us have actually attempted it? In this crazy world of go, go, go it seems very unrealistic to be able to just sit and do nothing for 10, 20 or even 30 minutes!
At least thats how I felt, I was a non stop mover and someone who would never be caught just sitting around mid day, a chef by trade and an entrepreneur at heart I always felt that if I wasn't moving, then I wasn't moving forward. The thought of sitting and doing nothing but thinking would literally make my skin crawl and legs shake (they literally would shake, ask my wife!) There were very few times that I would just sit and focus on NOTHING! To be honest the idea of sitting at a desk and writing a blog would worry me, as I wouldn't be moving. And without motion, then where would I be going?
Enter meditation, I'm not talking your sitting on silk pillows with patchouli scented oils burning and repeating the phrase OHM over and over, although it is probably really relaxing! I do what is called Mindful Meditation where you listen to a soothing voice while they guide you through the meditation practice. It is simple, relaxing and a great way to reconnect your mind, body and soul.
QUICK AND EASY WAY TO DO MINDFUL MEDITATION
- Settle in -
Find a quiet space. Using a cushion or chair, sit up straight but not stiff; allow your head and shoulders to rest comfortably; place your hands on the tops of your legs with upper arms at your side.
- Now breathe -
Close your eyes, take a deep breath, and relax. Feel the fall and rise of your chest and the expansion and contraction of your belly. With each breath notice the coolness as it enters and the warmth as it exits. Don't control the breath but follow its natural flow.
- Stay focused -
Thoughts will try to pull your attention away from the breath. Notice them, but don't pass judgment. Gently return your focus to your breath. Some people count their breaths as a way to stay focused.
- Take 10 -
A daily practice will provide the most benefits. It can be 10 minutes per day, however, 20 minutes twice a day is often recommended for maximum benefit
But what are the benefits of Mindful Meditation? There are numerous benefits, here are some of the top benefits that I have found...
- Get better sleep -
Sometimes it is hard to get the good nights sleep that you need, kids wake up, puppy moves too much, wife/husband steals the blankets, too many good things to watch on Netflix... There is literally 1000's of things that under your sleep, and most of them are out of your control, at least if you practice mindful meditation your mind and body can relax the way it needs to for a good nights sleep. Research has shown that older adults who practice mindful meditation regularly resulted in significant short term improvement in sleep quality.
- Lower your stress level -
Let's face it, our world is fast paced to say the least! and this exaggerates and exacerbates everyday stresses. Learning how to control or minimize the effects of stress on the body and mind is very important to our overall well being and quality of life, one review of 47 studies has proven that Mindful Meditation can show "small improvements in stress/distress and the mental health component of health-related quality of life.” and yet another study has shown that being present through the act of Mindful Meditation can lower cortisol (the stress hormone).
- Reduction in anxiety -
practicing Mindful Meditation just once has been found to lower anxiety! The researchers found that there were large improvements in anxiety following just a singe session of meditation and lowered anxiety one week later! Research has suggested that a single mindfulness session may help to reduce cardiovascular risk in those with moderate anxiety as well.
-It will increase your BRAIN! -
Above all these other amazing benefits, it could actually reverse the damage you did to your brain when you were younger! Another surprising finding shows that mindful meditation appears to increase gray matter in the brain. Researchers found that increases in gray matter concentration occurred in the left hippocampus, the posterior cingulate cortex, temporo-parietal junction and cerebellum. These are the regions involved in memory and learning processes, regulation of emotion, self referential processing and taking perspectives
So, in the end I look a little funny for 20 minutes out of the day, and sometimes my kids make jokes about it, but.... the benefits far out weigh being laughed at by an 8 and 6 year old!!! I have also got them on to it too, and it has caused them to be more patient, present and pleasant, I call that a WIN!
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