“The benefits of meditation have been well proven by science. Meditation reduces chronic pain, blood pressure, headaches, anxiety and depression. It helps you lose weight, lowers cholesterol, increases sports performance, boosts immune function, relieves insomnia, increases serotonin, improves creativity, optimizes brain waves, helps in learning, focuses attention, increases productivity, enhances memory, and more.
But none of those reasons are the reasons I meditate. It is to be more awake to life, to myself, to cultivate loving kindness and compassion toward myself, others, and to the sordid human condition we find ourselves in.
The good news is that all you need is a few minutes and a place to sit and be quiet (you can do this anywhere).
Here is a simple instruction for mindfulness meditation you can do from Dr. Mark Hyman:
Sit in a comfortable position. Try to sit in the same place each day. Avoid positions that you might fall asleep in.
a. The back is long and supports itself.
b. Shoulders are relaxed downward, the neck is long, and the chin is pointing neither up nor down.
c. The face is relaxed.
Begin to breathe (preferably through the nostrils). Feel the belly rise, the ribs expand, and the slight movement in the collarbones and shoulders as the breath moves upward. Feel the exhalation.
Focus on one aspect of the breath.
a. The movement of air in and out of the nostrils.
b. Or the lifting and falling of the belly.
Watch that one aspect of the breath.
a. When the mind wanders, gently bring it back to the breath and the aspect you have chosen to watch.
b. Do this as many times as you need to.
c. There is no such thing as a good or bad meditation. (Good and bad are judgments, events in the mind – just note them and go back to the breathing.)
Start with 5 to 10 minutes and then increase the time until you can sit for 30 minutes.” Mark Hyman, MD, facebook@drmarkhyman
