MEDITATION

WHAT IS MEDITATION?

Meditation is a mental training practice in which one focuses on intentionally slowing down racing thoughts, being intensely aware of what one is feeling and sensing in the moment, without interpretation or judgement. It helps you to let go of negativity and calm both your mind and body. “Mindfulness” is the mental state of being fully focused on “the now” so you can acknowledge and accept your thoughts, feelings, and sensations without judgment.

Meditation has been studied in many clinical trials. The overall evidence supports the effectiveness of meditation for various conditions, including:

  • Stress
  • Anxiety
  • Pain
  • Depression
  • Insomnia
  • High blood pressure (hypertension)

Preliminary research indicates that meditation can also help people with asthma and fibromyalgia.

MEDITATION PRACTICES:

3 Minute Breathing Space Mindfulness Practice: Position yourself quietly and comfortably where you won’t be interrupted.  Close your eyes if you wish, or soften your gaze.

  • 1 minute Awareness – gently, simply with curiosity and no judgement, become aware of your body, your thoughts, your emotions – what are you feeling/experiencing? (reminder: curious/no judgement)
  • 1 minute Redirect – now direct your attention to your breath – breathe into your tummy area – if other thoughts float in, just acknowledge them, and redirect your attention back to your breath
  • 1 minute Expansion – now expand your awareness to the border of your body, your whole self – where you are in contact with your chair/the floor, the soles of your feet to the top of your head, your arms, your legs, your torso – whatever you sense as your border.

VISUALLY GUIDED MEDITATIONS:

VIDEOS TO LEARN MORE ABOUT MEDITATION: