Mindfulness Meditation

A Tool for Creating Better Health - Body, Mind & Spirit

Did you know that the words medicine and meditation both come from the Latin word, mederi, which means to cure?   Each day we are hearing more and more about meditation and its health benefits from friends, health care providers and the media.

Many people have benefited from meditation for centuries.  It is a wonderful, cost effective way to prevent illness and promote well-being of body, mind and spirit.  Recent research indicates that the simple practice of meditation can help to:

• Reduce stress, tension and blood pressure

• Decrease pain and headaches

• Increase self confidence & sense of control

• Increase ability to handle physical & emotional pain

• Decrease anxiety, depression, anger & fear

• Increase patience & acceptance of oneself & one's limitations & disabilities

• Decrease burnout

• Increase clarity, concentration & focus

• Increase energy levels and immune function

• Increase your connection to your spirit

One of the most popular forms of meditation in the west is called mindfulness.  Dr. Jon Kabat-Zinn is a leading authority on mindfulness meditation and directs the Mindfulness Based Stress Reduction Program at the University of Massachusetts School of Medicine.  He describes mindfulness as ³paying attention in a particular way:  on purpose, in the present moment, and non-judgmentally.  

Mindfulness is the practice of cultivating non-judgmental awareness in day-to-day life.  It develops the potential to experience each moment, no matter how difficult or intense, with serenity and clarity.  Through this simple practice, one can feel more alive and gain access to powerful inner resources for healing.

You may thinking, this meditation thing sounds pretty good, but I canıt picture myself sitting in a some uncomfortable position for hours on end.  The great thing is, meditation can take place in many ways, and there is one that is most likely just right for you.  For instance, when you are engaged in an activity that you absolutely love, you may find yourself losing track of time and your surroundings.  Your thoughts become clearer, and nothing else exists.  You are in the zone, and you are meditating!  

Mindfulness meditation can also take the form of a walk in which you allow yourself to become aware of each step that you take how your foot feels on the ground, the fragrance in the air, the feel of the breeze on your skin, and how you feel in your body.  As thoughts arise, you just observe them, and continue to be present as you walk along.  You can try this same meditation as you are eating.  I guarantee you will enjoy your meal much more.

If you are excited by the potential benefits of mindfulness meditation, here is a simple step-by-step guide for getting started on your own:

• Wear something warm and comfy.

• Find a quiet, comfortable place where you wonıt be disturbed.  It can be indoors or outdoors.

• Sit in a comfortable position, keeping your back straight, but not tense.  Keep your shoulders and neck relaxed.

• Close your eyes & relax your mouth & jaw.  Notice your breath as it enters & exits your body.  Inhale & exhale through your nose & notice how it feels in your body.  Donıt try to think about the breath, or change it in any way just observe it as it is.

• When you notice that your mind has wandered, gently let go of the thought that pulled it away, and bring your attention back to the breath.  Thoughts will arise, but you donıt have to dance with them.

• The next time you notice that your mind has wandered, again let it go and focus your attention on your breath.

• It is normal that this happens many times during a meditation session.  If you find yourself in judgment about it, let go of the judgment thought, and return to your breath once again.

• Distractions like thoughts that make you impatient, outside noise, and physical discomfort, will come up.  Just accept them into your awareness and bring attention back to the breath.  If you are uncomfortable, you may want to change your position a bit.  If pain is always present for you, just observe it and accept it into your awareness.

• Continue this process for 10 minutes to start with.  Twenty minutes is a good amount of time to work up to.

For some, trying something new is more fun when done with others. Taking an introductory class can provide you with support as well as enhance your social life.  Keep in mind, there are many forms of meditation.  An introductory class gives you the opportunity to find out whether a particular style is for you.  In addition, there are also many wonderful books and audiotapes available to guide you through the process.  You will find that just several minutes a day will give you many benefits.

Jon Kabat Zinn, PhD.    Full Catastrophe Living Using the Wisdom of Your body and Mind to Face Stress, Pain and Illness.  

Deborah White, RN MS HNC
Board Certified Holistic Nurse & Coach
www.askbeaanddeb.com