Need to relax? Take a break for meditation

 

http://www.mayoclinic.org/healthy-lifestyle/stress-management/multimedia/meditation/vid-20084741/

Places to Meditate

 

Updated June 20, 2015. There are benefits to regular meditation, but setting aside a block of time to do it can sometimes be tough. One strategy that helps people maintain a daily practice, even on the most hectic days, is to do short bursts of meditation throughout the day. Here are some often-overlooked places to sneak in a couple of minutes of meditation. Ghislain & Marie David de Lossy/Cultura/Getty Images 1.  In a waiting room. The next time you're stuck in a waiting room, try using the time to practice diaghragmatic breathing, a simple technique for engaging the muscles involved in breathing. Here's a quick tutorial on how to do it. JLP/Jose Luis Pelaez/Fuse/Getty Images 2.  At your desk. The hardest part about establishing a regular meditation practice is taking the time to do it every day, even if it's just for a minute. Try setting up a daily reminder to take a one-minute meditation break. Here are tips to get started. Jupiterimages/Photolibrary/Getty Images 3.  In bed. For a better night's sleep, try these 5 mind/body practices. A mind/body exercise that works particularly well when lying in bed is progressive muscle relaxation. Some people find it helpful to take a few minutes every morning after waking up to meditate in bed. Jason Dewey/Stone/Getty Images 4.  While standing in line. Waiting in line can be a frustrating experience, but it doesn't have to be. With your eyes open and gazing at the ground or at a point in front of you, try focusing on your breath and practicing this simple mindfulness meditation exercise. Laurence Monneret/Taxi/Getty Images 5.  In the shower. The shower is a great place to practice mindfulness. Pay attention to the way the water feels on your body. Notice your hand movements as you wash yourself and your body movements as you wash and rinse.  Paul Bradbury/Caiaimage/Getty Images 6.  While commuting to work. Everyone around you may be on their devices, but the next time you're commuting to work, try sitting or standing quietly. Be in the present and observe your surroundings.  Marc Romanell/Blend Images/Getty Images 7.  While brushing your teeth. The next time you brush your teeth, try practicing mindfulness. Pay attention to the way the toothbrush feels on your teeth, how the toothpaste tastes, the water collecting in your mouth, and the movements you make to spit. You don't have to change anything about the way you brush your teeth, but be fully present as you do it. Peter Cade/The Image Bank/Getty Images 8.  In the bathroom Although the bathroom may seem like a strange place to meditate, once you close the door or the stall door, you're by yourself in a quiet place. Close your eyes, take a breath in, and exhale slowly. Image Source/Getty Images 9.  While washing your hands Like toothbrushing, washing your hands is a routine daily activity that can easily become a regular time to practice mindfulness. Try focusing on the way your hands feel as you are lathering them with soap and then rinsing them off with water. JGI/Jamie Grill/Blend Images/Getty Images 10.  While eating a meal. Resist the urge to rush through your next meal. Put your fork down after each bite. Chew slowly, tuning in to the taste and texture of your food. Try to notice the sensations of swallowing each bite. Take a moment after your first bite to see what it feels like with your mouth empty. Is there a tendency  to quickly get your next bite ready while you are still chewing your last piece of food? Cathy Wong 11.  Tips on Meditating on the Go - When meditating in a public place, most people prefer to keep their eyes slightly open to maintain awareness of their surroundings.   Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative medicine or making a change to your regimen.   source – www.about.com

Meditation: Take a stress-reduction break wherever you are

 

Meditation: A simple, fast way to reduce stress Meditation can wipe away the day's stress, bringing with it inner peace. See how you can easily learn to practice meditation whenever you need it most. By Mayo Clinic Staff If stress has you anxious, tense and worried, consider trying meditation. Spending even a few minutes in meditation can restore your calm and inner peace. Anyone can practice meditation. It's simple and inexpensive, and it doesn't require any special equipment. And you can practice meditation wherever you are — whether you're out for a walk, riding the bus, waiting at the doctor's office or even in the middle of a difficult business meeting. Understanding meditation Meditation has been practiced for thousands of years. Meditation originally was meant to help deepen understanding of the sacred and mystical forces of life. These days, meditation is commonly used for relaxation and stress reduction. Meditation is considered a type of mind-body complementary medicine. Meditation produces a deep state of relaxation and a tranquil mind. During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process may result in enhanced physical and emotional well-being. Benefits of meditation Meditation can give you a sense of calm, peace and balance that benefits both your emotional well-being and your overall health. And these benefits don't end when your meditation session ends. Meditation can help carry you more calmly through your day and may improve certain medical conditions. Meditation and emotional well-being When you meditate, you clear away the information overload that builds up every day and contributes to your stress. The emotional benefits of meditation can include: Gaining a new perspective on stressful situations Building skills to manage your stress Increasing self-awareness Focusing on the present Reducing negative emotions Meditation and illness Meditation might also be useful if you have a medical condition, especially one that may be worsened by stress. While a growing body of scientific research supports the health benefits of meditation, some researchers believe it's not yet possible to draw conclusions about the possible benefits of meditation. With that in mind, some research suggests that meditation may help people manage symptoms of conditions such as: Anxiety disorders Asthma Cancer Depression Heart disease High blood pressure Sleep problems Be sure to talk to your health care provider about the pros and cons of using meditation if you have any of these conditions or other health problems. In some cases, meditation can worsen symptoms associated with certain mental and physical health conditions. Meditation isn't a replacement for traditional medical treatment. But it may be a useful addition to your other treatment. Types of meditation Meditation is an umbrella term for the many ways to a relaxed state of being. There are many types of meditation and relaxation techniques that have meditation components. All share the same goal of achieving inner peace. Ways to meditate can include: Guided meditation. Sometimes called guided imagery or visualization, with this method of meditation you form mental images of places or situations you find relaxing. You try to use as many senses as possible, such as smells, sights, sounds and textures. You may be led through this process by a guide or teacher. Mantra meditation. In this type of meditation, you silently repeat a calming word, thought or phrase to prevent distracting thoughts. Mindfulness meditation. This type of meditation is based on being mindful, or having an increased awareness and acceptance of living in the present moment. In mindfulness meditation, you broaden your conscious awareness. You focus on what you experience during meditation, such as the flow of your breath. You can observe your thoughts and emotions, but let them pass without judgment. Qi gong. This practice generally combines meditation, relaxation, physical movement and breathing exercises to restore and maintain balance. Qi gong (CHEE-gung) is part of traditional Chinese medicine. Tai chi. This is a form of gentle Chinese martial arts. In tai chi (TIE-CHEE), you perform a self-paced series of postures or movements in a slow, graceful manner while practicing deep breathing. Transcendental meditation. Transcendental meditation is a simple, natural technique. In transcendental meditation, you silently repeat a personally assigned mantra, such as a word, sound or phrase, in a specific way. This form of meditation allows your body to settle into a state of profound rest and relaxation and your mind to achieve a state of inner peace, without needing to use concentration or effort. Yoga. You perform a series of postures and controlled breathing exercises to promote a more flexible body and a calm mind. As you move through poses that require balance and concentration, you're encouraged to focus less on your busy day and more on the moment. Book: Mayo Clinic Handbook for Happiness

Meditation: Take a stress-reduction break wherever you are

 

Meditation: A simple, fast way to reduce stress Meditation can wipe away the day's stress, bringing with it inner peace. See how you can easily learn to practice meditation whenever you need it most. By Mayo Clinic Staff If stress has you anxious, tense and worried, consider trying meditation. Spending even a few minutes in meditation can restore your calm and inner peace. Anyone can practice meditation. It's simple and inexpensive, and it doesn't require any special equipment. And you can practice meditation wherever you are — whether you're out for a walk, riding the bus, waiting at the doctor's office or even in the middle of a difficult business meeting. Understanding meditation Meditation has been practiced for thousands of years. Meditation originally was meant to help deepen understanding of the sacred and mystical forces of life. These days, meditation is commonly used for relaxation and stress reduction. Meditation is considered a type of mind-body complementary medicine. Meditation produces a deep state of relaxation and a tranquil mind. During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process may result in enhanced physical and emotional well-being. Benefits of meditation Meditation can give you a sense of calm, peace and balance that benefits both your emotional well-being and your overall health. And these benefits don't end when your meditation session ends. Meditation can help carry you more calmly through your day and may improve certain medical conditions. Meditation and emotional well-being When you meditate, you clear away the information overload that builds up every day and contributes to your stress. The emotional benefits of meditation can include: Gaining a new perspective on stressful situations Building skills to manage your stress Increasing self-awareness Focusing on the present Reducing negative emotions Meditation and illness Meditation might also be useful if you have a medical condition, especially one that may be worsened by stress. While a growing body of scientific research supports the health benefits of meditation, some researchers believe it's not yet possible to draw conclusions about the possible benefits of meditation. With that in mind, some research suggests that meditation may help people manage symptoms of conditions such as: Anxiety disorders Asthma Cancer Depression Heart disease High blood pressure Sleep problems Be sure to talk to your health care provider about the pros and cons of using meditation if you have any of these conditions or other health problems. In some cases, meditation can worsen symptoms associated with certain mental and physical health conditions. Meditation isn't a replacement for traditional medical treatment. But it may be a useful addition to your other treatment. Types of meditation Meditation is an umbrella term for the many ways to a relaxed state of being. There are many types of meditation and relaxation techniques that have meditation components. All share the same goal of achieving inner peace. Ways to meditate can include: Guided meditation. Sometimes called guided imagery or visualization, with this method of meditation you form mental images of places or situations you find relaxing. You try to use as many senses as possible, such as smells, sights, sounds and textures. You may be led through this process by a guide or teacher. Mantra meditation. In this type of meditation, you silently repeat a calming word, thought or phrase to prevent distracting thoughts. Mindfulness meditation. This type of meditation is based on being mindful, or having an increased awareness and acceptance of living in the present moment. In mindfulness meditation, you broaden your conscious awareness. You focus on what you experience during meditation, such as the flow of your breath. You can observe your thoughts and emotions, but let them pass without judgment. Qi gong. This practice generally combines meditation, relaxation, physical movement and breathing exercises to restore and maintain balance. Qi gong (CHEE-gung) is part of traditional Chinese medicine. Tai chi. This is a form of gentle Chinese martial arts. In tai chi (TIE-CHEE), you perform a self-paced series of postures or movements in a slow, graceful manner while practicing deep breathing. Transcendental meditation. Transcendental meditation is a simple, natural technique. In transcendental meditation, you silently repeat a personally assigned mantra, such as a word, sound or phrase, in a specific way. This form of meditation allows your body to settle into a state of profound rest and relaxation and your mind to achieve a state of inner peace, without needing to use concentration or effort. Yoga. You perform a series of postures and controlled breathing exercises to promote a more flexible body and a calm mind. As you move through poses that require balance and concentration, you're encouraged to focus less on your busy day and more on the moment. Next Jul. 19, 2014 References See more In-depth

Forever young: Meditation might slow the age-related loss of gray matter in the brain

 

Areas of the brain affected by aging (in red) are fewer and less widespread in people who meditate, bottom row, than in people who don't meditate. Since 1970, life expectancy around the world has risen dramatically, with people living more than 10 years longer. That's the good news. The bad news is that starting when people are in their mid-to-late-20s, the brain begins to wither -- its volume and weight begin to decrease. As this occurs, the brain can begin to lose some of its functional abilities. So although people might be living longer, the years they gain often come with increased risks for mental illness and neurodegenerative disease. Fortunately, a new study shows meditation could be one way to minimize those risks. Building on their earlier work that suggested people who meditate have less age-related atrophy in the brain's white matter, a new study by UCLA researchers found that meditation appeared to help preserve the brain's gray matter, the tissue that contains neurons. The scientists looked specifically at the association between age and gray matter. They compared 50 people who had mediated for years and 50 who didn't. People in both groups showed a loss of gray matter as they aged. But the researchers found among those who meditated, the volume of gray matter did not decline as much as it did among those who didn't. The article appears in the current online edition of the journal Frontiers in Psychology. Dr. Florian Kurth, a co-author of the study and postdoctoral fellow at the UCLA Brain Mapping Center, said the researchers were surprised by the magnitude of the difference. "We expected rather small and distinct effects located in some of the regions that had previously been associated with meditating," he said. "Instead, what we actually observed was a widespread effect of meditation that encompassed regions throughout the entire brain." As baby boomers have aged and the elderly population has grown, the incidence of cognitive decline and dementia has increased substantially as the brain ages. "In that light, it seems essential that longer life expectancies do not come at the cost of a reduced quality of life," said Dr. Eileen Luders, first author and assistant professor of neurology at the David Geffen School of Medicine at UCLA. "While much research has focused on identifying factors that increase the risk of mental illness and neurodegenerative decline, relatively less attention has been turned to approaches aimed at enhancing cerebral health." Each group in the study was made up of 28 men and 22 women ranging in age from 24 to 77. Those who meditated had been doing so for four to 46 years, with an average of 20 years. The participants' brains were scanned using high-resolution magnetic resonance imaging. Although the researchers found a negative correlation between gray matter and age in both groups of people -- suggesting a loss of brain tissue with increasing age -- they also found that large parts of the gray matter in the brains of those who meditated seemed to be better preserved, Kurth said. The researchers cautioned that they cannot draw a direct, causal connection between meditation and preserving gray matter in the brain. Too many other factors may come into play, including lifestyle choices, personality traits, and genetic brain differences. "Still, our results are promising," Luders said. "Hopefully they will stimulate other studies exploring the potential of meditation to better preserve our aging brains and minds. Accumulating scientific evidence that meditation has brain-altering capabilities might ultimately allow for an effective translation from research to practice, not only in the framework of healthy aging but also pathological aging."

What Is Meditation?

 

By Kendra Cherry  (about.com)

There are a number of different things that people can do to alter their states of consciousness, from practicing hypnosis to using psychoactive drugs to taking a nap. While some methods (like drug use) can be harmful, others (including hypnosis, sleep, and meditation) can have a positive impact on health. Meditation is also a consciousness-changing technique that has been shown to have a wide number of benefits on psychological well-being.

Question: So what exactly is meditation?

Answer:

Meditation can be defined as a set of techniques that are intended to encourage a heightened state of awareness and focused attention.

Some key things to note about meditation:

• Meditation has been practiced in cultures all over the world for thousands of years
• Nearly every religion, including Buddhism, Hinduism, Christianity, Judaism, and Islam, has a tradition of using meditative practices
• While meditation is often used for religious purposes, many people practice it independently of any religious or spiritual practices
• Meditation can also be used as a psychotherapeutic technique
• There any many different types of meditation

Types of Meditation

Meditation can take on many different forms, but there are two main types: concentrative meditation and non-directive meditation.

How do these two forms of meditation differ?

• "In all types of concentrative meditation, there is an attempt to restrict awareness by focusing attention on a single object. The practitioner attempts to ignore other stimuli in the environment and focus complete attention on the object of meditation. Attention is focused in a non-analytical, unemotional way, in order to directly experience the object of meditation, which can be located in either the external or the internal environment. Examples of the object include the breath, a mantra, a single word, or specific sounds."
  (Shapiro, Schwartz, & Santerre, 2002)
• "In nondirective meditation practices, a relaxed focus of attention is established by effortless, mental repetition of a short sequence of syllables, which may either be a traditional mantra or a non-semantic meditation sound. Whenever the meditator becomes aware that the focus of attention has shifted to mainly being occupied with spontaneously occurring thoughts, images, sensations, memories, or emotions, attention is gently and non-judgmentally redirected to the repetition of the meditation sound. The aim of the practice is to increase the ability to accept and tolerate stressful and emotional experiences as a normal part of meditation as well as everyday life."
  (Xu, et al., 2014)

The Effects of Meditation

Research has shown that meditation can have both physiological and psychological effects. Some of the positive physiological effects include a lowered state of physical arousal, reduced respiration rate, decreased heart rate, changes in brain wave patterns, and lowered stress.

Some of the other psychological, emotional, and health-related benefits of meditation include:

• Increased self-awareness
• Better stress management skills
• Improved emotional well-being
• Better management of symptoms of conditions including anxiety disorders, depression, sleep disorders, pain issues, and high blood pressure
• Improvement in working memory and fluid intelligence
• Changes in different aspects of attention

Consciousness is often likened to a stream, shifting and changing smoothly as it passes over the terrain. Meditation is one deliberate means of changing the course of this stream, and in turn, altering how you perceive and respond to the world around you. While experts do not yet fully understand exactly how meditation works, research has clearly demonstrated that meditative techniques can have a range of positive effects on overall health and psychological well-being.