meditation
Research studies are revealing that mediation decreases insomnia, depression, anxiety, blood pressure, and the stress hormones that lead to inflammation and disease. It also improves focus, concentration, memory, contentment, and immunity.
For many years I have practiced meditation through yoga, but I felt the need to more fully explore mindfulness meditation as I became aware of an increasing level of anxiety and overall restlessness. I wanted to be more patient and more present. For me, it was about not wanting to squander what time I have left of this life. I wanted to live each day more fully, moment by moment. For some, it is about improving overall health. For others, it is about managing pain in a more holistic way. Regardless of your situation and reasons for exploring the idea of mindfulness meditation, I believe a daily practice will have a positive outcome.
The concept of mindfulness is so simple that I believe we overcomplicate it, like so many other things. For years I really did not understand what it meant. I thought it was about quieting the mind. It is actually a way of being. When I decided to participate in an 8-week workshop based on the mindfulness-based stress reduction (MBSR) teachings of Jon Kabat-Zin, the material was presented differently. Or maybe I was just ready so the teacher appeared.
I discovered that by practicing coming back to the breath over and over, observing my restless thoughts, and coming back yet again, I was building a new capability to come back to the present in a gentle, accepting way. The breakthrough came when I stopped trying to analyze the process, or figure out how to do it right. I just committed to simply sit with myself completely for 15 – 30 minutes each day and listen to a guided meditation.
Mindfulness, when practiced consistently, makes room for just enough space to allow you to observe a situation and choose a response rather than have a knee jerk reaction. The commitment is to take some time every day with yourself to just practice observing your thoughts and/or body sensations. Over the weeks this daily discipline expanded into my observation of more and more moments throughout the day without any conscious effort to do so. I would catch myself pausing to take in nature and wildlife more fully. I found myself able to listen more intently and be more present in the moments that make up my day whether it was spending time with a family member or friend, or being engaged in an ordinary activity. I was noticing that I was moving onto the next activity in my head while engaging in the current activity less frequently. I found myself aware of when my shoulders were tense and to make adjustments using my breath to relax my body and quiet the underlying thoughts that led to the tension.
Over time, a regular practice of meditation will result in a quieter and more peaceful center, and the capability to quiet oneself more quickly when life events introduce agitation and a physical stress response. As with anything, with practice and discipline we can experience all that meditation has to offer – clarity, focus, and peace. I recommend you give it a try consistently for 21 days and decide for yourself.