Photography courtesy of meditationlifeskills.com
Though meditation is an ancient exercise, it's moved beyond its religious roots and entered the modern mainstream. Treat your brain like a muscle by taking it to the “meditation gym”; quieting the mind and focusing on breathing for as little as five to 20 minutes per day changes both the physical matter of your brain and its neural activity. In return, you'll gain clarity, calmness, and contentment.
Healthy benefits: There are myriad reasons to consider meditation: to decrease the risk of chronic disease, to improve athletic performance, to lessen stress and anxiety, or to simply take time to stop and breathe. While the actual practice of meditation takes mere minutes, training your brain to be more responsive and less reactive can spill into life's everyday activities. With lower levels of stress, research shows meditation can lower blood pressure, alleviate depression, boost immunity, reduce anxiety, enhance memory and focus, and improve self-regulation. And the combination of improved self-regulation with lower stress and stress-related hormones (cortisol) helps those who struggle with stress and emotional eating.
Getting started: Forget the lotus pose—there is no right or wrong way to meditate. The basic principles include sitting in a comfortable position, closing your eyes, focusing on your breath, and observing your thoughts without judgment. Start with five minutes per day, and build up to a length of time that's sustainable for you. For those seeking a starter guide, check out the guided meditation app Headspace.
Seeing results: Just like one workout won’t give you bulging biceps, one meditation session will not change your life. Your brain needs constant and consistent training. The benefits of daily mediation can be noticeable in as little as two weeks.
