Meditation
is the practice of turning your attention to a single point of reference. It
involves focusing on breathing or on a word known as a mantra. Meditation is
deceptively easy. It’s simply, training yourself to turn your attention away
from distracting thoughts and focus on the moment.
There
are several benefits to meditating. Studies link meditation to reducing stress,
blood pressure, heart attacks, and strokes to increasing one’s cognition and
creativity. Additionally, meditation decreases our need for sleep by
heightening our concentration, allowing us to be more productive. Many believe
they have to spend several hours a day sitting in the lotus flower positive to
receive meditation benefits. You can achieve meditation benefits in as little
as 10 minutes. Here’s how:
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| Picture: The Joy of Living Centre |
The
key to mediation is to be mindfully aware of your breathing. Ronald Alexander,
Ph.d recommends to do this you must breathe
in through your nose for a count of three, hold for three, and then out through
your mouth for three. The first step is to identify the negative emotion
you are feeling so as you focus on your breathing ask yourself, “What am I
experiencing?” Once you can answer this question with, “I am feeling anger, impatience, irritability, frustration or
even fear” after your next in breath when you hold for three replace that
unwholesome statement with a positive one. For example if you are
standing in a long line that is moving very slowly and feeling frustrated,
focus on your breathing and replace the frustration with, “I am feeling
compassion.” Keep repeating the breathing, hold and statement until you can
feel all the negative emotions release from your body and mind.
Even in total silence
you find that you are completely distracted. Your mind is running faster than
Olympic track meet. Don’t give up or get mad at yourself. Meditation can
take practice, determination, and dedication. When you find yourself drifting
off into your thoughts going 90 miles per hour, simply return back to your
breathing. As a result, you can meditate anywhere, anytime. Just focus on your
breathing, prayer word, or mantra.
*Info in this
blog is strictly my personal and/or professional opinion. Posts and comments
are not intended to treat, diagnose or replace any medical advice you may have
received. Please contact your doctor or therapist if you feel you need help,
and in case of an emergency, dial 911 or go to your nearest emergency room.*
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