Healthy Mind

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Meditation
June 2017

By Nancy Burger

Meditation offers a simple, inexpensive, convenient way to reduce stress and improve well-being. While the term refers to a broad range of practices and techniques, meditation in its simplest form can be accomplished by simply sitting quietly for as little as five minutes, closing your eyes and clearing your mind of stressful and anxious thoughts. By increasing self-awareness and mindfulness, you can train your brain to manage stress more effectively. There is also a growing body of research that supports the health benefits of meditation, particularly for those ailments that are exacerbated by stress, such as high blood pressure, irritable bowel syndrome, headaches and sleep problems.

There are many different types of meditation, including:

• Guided meditation: Sometimes referred to as visualization. In guided meditation, you are asked to form mental images of places or situations that you find relaxing, summoning as many senses as possible.
  

 

• Mantra meditation: In this form of meditation, you repeat a calming word or phrase to prevent distracting thoughts from entering your mind.

 

• Mindfulness meditation: This type of meditation requires that you broaden your conscious awareness. For example, you might focus on the sound or flow of your breath, or take notice of your thoughts and emotions without attaching any judgement to them.

 

• Yoga: While moving through different poses with controlled breathing, you're encouraged to concentrate and focus on the present. Yoga can help increase the body's flexibility as well as promote calm and a sense of well-being.

When you're feeling like stress is getting the best of you, try to slow things down through meditation. It can start with sitting quietly and clearing your brain of noise. Even five minutes a day can provide benefits.

RESOURCES:

For yoga techniques, explanations and online classes:
DoYogaWithMe

For meditation techniques, audio tapes and videos:
Mindful

A Meditation Made Simple App for your phone or other mobile device:
Headspace