#Mindfulness #Meditation #MindfulnessMeditation
Mindfulness Meditation
...is a western, non-sectarian, research-based form of meditation derived from a 2,500 year old Buddhist practice called Vipassana or Insight Meditation. It is designed to develop the skill of paying attention to our inner and outer experiences with acceptance, patience, and compassion.
To Begin:
Sit comfortably
Relax
Breathe in slowly and then out slowly five times
Gaze upon the video as an object of awareness
When you realize you are distracted, gently return to awareness of the video
Return to your day refocused!
Note: This becomes a little easier each time and develops best when we set aside any self-conscious judgments or expectations about how our meditation is developing. The practice is to simply relax and wake up to the awareness of what is happening in the present.
Why?
Better quality sleep
Lowers depression risk among teens, pregnant women
Makes us more compassionate
Helps us enjoy music more
Changes the brain in a protective way
Improves cognitive function
Physical health: reduces blood pressure, symptoms of irritable bowel syndrome, anxiety and depression, insomnia, and the incidence, duration, and severity of acute respiratory illnesses (such as influenza). Lower yearly doctor costs for those that practice regularly
Enhances self-insight, morality, intuition and fear modulation,
Boosts working memory
Increases ability to focus
Increases cognitive flexibility (disengage automatic pathways and enable present moment inputs in new ways, more adaptive responses to negative situations, quicker recovery after negative situations)
Increases relationship satisfaction
Increases information processing speed
Decreases the stress hormone cortisol
Decreases emotional reactivity
Decreases loneliness in seniors
Decreases task effort
Decreases rumination (the compulsively focused attention on the symptoms of one's distress, and on its possible causes and consequences, as opposed to its solutions
Decreases thoughts unrelated to tasks at hand
Sources:
meditationscience.weebly.com/w...
nccih.nih.gov/health/meditati...
www.google.com/url?sa=t&rct=j...
www.psychologytoday.com/blog/...
Nolen-Hoeksema, S.; Wisco, B. E.; Lyubomirsky, S. (2008). "Rethinking Rumination" (PDF). Perspectives on Psychological Science 3 (5): 400-424. doi:10.1111/j.1745-6924.2008.00088.x.
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