New Weekly Article - Mind Matters

February 14, 2016

New Weekly Article - Mind Matters

Although your favorite way to
unwind might be drinking a glass of wine while
watching a marathon of your favorite television show, it’s not doing as
much as you think to ward off stress. Instead, the key to truly
unwinding just might be in your breathing. Meditation is the act of
bringing your mind to a neutral
state with focused breathing. According to researchers at UCLA,
long-term meditators have larger amounts of gyrification
or folding of the cortex, which may allow the brain to process
information faster than those who do not meditate. Not only does the
cerebral
cortex play a key role in memory, but it’s also a major factor in
attention, thought, and consciousness—so the more folding that occurs,
presumably the better the brain is at
processing information, forming memories, and more.

Not enough to make you meditate
yet? In conjunction with the Alzheimer’s Research & Prevention
Foundation (ARPF), researchers found that a twelve-minute yogic
meditation performed once a day not only can help lower depression but
may also
improve cognitive functioning. (A bonus: researchers even found that
the
meditation was associated with a decrease in cellular aging resulting
from
stress.) Before you dive into meditating, follow these five steps to
get started and help
you to reap the most benefits from your daily meditation.

Schedule It

Just as you would set the alarm to wake up for your morning yoga class, the
first step to meditating is making time to do it, says Joy Rains, author of Meditation Illuminated: Simple Ways to Manage Your Busy Mind.
“Any time you can fit meditation practice into your schedule is a good
time,” she says. “Many people find that meditating first thing in the
morning is an ideal time
since they can be sure to meditate before they get involved in the
busyness of
their day. Additionally, some people become so relaxed while they
meditate that
they fall asleep, and this is less likely to happen in the morning.”

Start Small

Like with most new activities,
sometimes the easiest way to incorporate it into
your everyday life is to do a little bit at a time, otherwise it can
become
overwhelming fast. “Rather than trying to meditate for twenty minutes a
day, start with five
minutes, or even a couple of minutes,” suggest Rains. Find quick,
two-minute audio meditations on Rains’ website, joyrains.com.

Keep It Regular

The more often you do something,
the better you become at it; such is the case
with meditation. “Try to meditate every day so it becomes a habit,”
advises Rains. “If you can, meditate in the same place in your home or
office, such as a
favorite chair or favorite room. Once you get used to meditating there,
simply
by entering that space your mind may begin to settle.”

Keep It Simple

Some of the best environments to
meditate in are simply comfortable chairs in
quiet rooms. “I don’t recommend music unless the person is doing a
‘sound meditation,’ which means they are resting their attention on the
sounds of the music,” explains Rains. “Meditation is a practice of
bringing the mind to a neutral state, and music can
generate thoughts and judgements; for example, ‘I like this song’ or
‘the flute sounds pretty.’”

Photography provided by ©iStockphoto.com/pixdeluxe.

Manage Your Expectations

As easy as meditation can be, it
also takes time to reap the benefits from it.
So don’t expect to “get it” on your first or even second or third
tries. “It may take a while to develop this new perspective that allows
you to relax and
watch your mind, but once you do, your relaxation will deepen,” says
Gary van Warmerdam, author of MindWorks: A Practical Guide for Changing Thoughts, Beliefs, and Emotional
Reactions. “After a while of practicing this way you will later deepen the practice and find
quiet periods of silence.”

Deepen Your Practice

These three books can help you meditate better.

Opening to Meditation: A Gentle, Guided Approach

by Diana Lang

Author Diana Lang, who has been teaching
meditation for more than thirty-five years, guides readers through her
simple meditation techniques,
which are perfect for beginners and intermediate levels alike.

How to Meditate: A Practical Guide to Making Friends with Your Mind

by Pema Chödrön

American-born Tibetan Buddhist nun, Pema
Chödrön, provides one of the most accessible and easy-to-follow books on
getting started with meditation.

10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My
Edge, and Found Self-Help That Actually Works—A True Story

by Dan Harris

After an on-air panic attack, ABC News journalist Dan Harris knew he had to make
a change. In his book, he details how he overcame his biggest fears with
meditation.

Written by Blake Miller

How Meditation Can Help You Become a Happier, Healthier Person