Mindfulness Meditation – Begin today to change your life

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“Mindfulness is an intentional connection with the present moment that changes how we relate to ourselves, others and the world. A dedicated mindfulness practice cultivates compassion, inclining us to treat ourselves and one another with greater kindness.”

Insightla.org

I have been struggling with adding mindfulness meditation to my daily routine. I decided to do a little fact finding about its benefits to see if this may inspire me. I knew that doing it was good for you, but I had no idea that it is a viable solution to a lot of physical and mental illnesses. I think you will be as surprised as me to discover, that mindfulness meditation may be the panacea for a lot of the things that ail us in our modern world.

What is Mindfulness Meditation?

It is based on conscious living and being aware of your mind and your body. The intent is to put a stop to unconscious or mechanical activity, and instead be present and aware of what is going on in your inner world, while also being aware of the world around you.

It also requires having a non-judgmental attitude toward your thoughts and emotions. Distancing yourself from your thoughts and letting them drift by without any reaction to them. While observing internal sensations without trying to change whatever is present, even if the thoughts and feelings are uncomfortable.

Our Brains Love Mindfulness

-It improves brain function by increasing the activity in the front left side of the brain. This is the part of the brain that helps us to be more resilient concerning negative or stressful events.

-It also increases activity in the cerebral cortex (front of the brain). This area of the brain regulates emotion so this leads to better attention and self control.

What it has a positive impact on:

Depression, Anxiety, PTSD and Chronic Pain

Mindfulness meditation techniques have been shown to counter depression by decreasing negative ruminative thoughts (which are repetitive self reflections on ones assumed faults or shortcomings). According to the Harvard Gazette, studies have shown that for depression, anxiety, PTSD, and chronic pain, mindfulness meditation is as successful as existing treatments like antidepressants, pain medication and cognitive therapy. All of these have mental and physical pain in common and this type of meditation increases serotonin (hormone that stabilizes mood, sense of well-being and happiness). While also increasing a sense of acceptance for unpleasant sensations and improving emotional resiliency.

Immune System

It boosts antibody production.

Binge Eating

Increases self awareness and the ability to recognize hunger. Increases acceptance for unpleasant sensations and takes away the need to over eat to fill an emotional void.

Cellular Aging

Reduces cell death and age related diseases.

Stress

It lowers the stress response by changing stress pathways in the brain.

How do I begin?

A Simple Mindfulness Meditation Practice

(Start with a 5 minute practice and slowly build to 20 minutes. Or do 2-3 five minute practices throughout the day)

  1. Sit Comfortably
  2. Notice your legs – If on a cushion cross your legs in front of you. If on a chair rest your feet on the floor.
  3. Sit up straight, but don’t stiffen your back. Let your spine curve naturally.
  4. Notice your arms. Keep your upper arms parallel to your body and rest your palms on your legs where they feel comfortable.
  5. Soften your gaze. Drop your chin and let your gaze go downward or close your eyes.
  6. Bring your attention to your breathing. Moving through your nose or mouth, the up and down movement of your stomach or chest.
  7. Notice when your mind wanders from your breath. It will wander… it’s okay, you can’t not think, don’t try. When you notice it wandering, bring your attention back to your breath.
  8. Be kind to yourself and your mind. Don’t wrestle with your thoughts, just observe them without reacting. Sit and pay attention, that’s it. Move your mind back to your breath over and over, without judgement or expectation.
  9. When you’re ready, lift your eyes. If they are closed, open them. Take a moment and notice how your body feels – notice your thoughts and emotions.

That’s all there is to it! It’s so incredibly simple, but adding mindfulness meditation to your life is probably one of the best things that you can do for yourself. I am going to practice it every day and I hope that you are inspired to try it too! Thanks so much for being on this journey of self discovery with me and have an amazing day!

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