<\/p>\n
Mindful meditation can improve sleep and reduce inflammation in the body.<\/h2>\n
Tara Parker-Pope<\/p>\n
Meditation is good for you. It can calm your mind and lower your heart rate and blood pressure. Mindfulness meditation can improve sleep and reduce inflammation in the body.<\/p>\n
Yet many people say they have tried meditation and failed. Here are some common complaints about meditation:<\/p>\n
\u201cI can\u2019t do it.\u201d <\/p>\n
\u201cMy mind wanders.\u201d<\/p>\n
\u201cI can\u2019t sit still.\u201d<\/p>\n
\u201cI can\u2019t concentrate that long.\u201d<\/p>\n
\u201cI fall asleep.\u201d<\/p>\n
\u201cI have too many noisy thoughts.\u201d<\/p>\n
If your first attempt or initial attempts at meditation resulted in any of these thoughts, then congratulations \u2012 you\u2019ve meditated!<\/p>\n
Many people perceive meditation as a magical moment of transformation. But meditation isn\u2019t about perfection. It\u2019s about awareness. Being aware that your mind wanders, that you\u2019re tired, that you can\u2019t sit still, that your mind is racing \u2012 that\u2019s the point of meditation.<\/p>\n
Judson Brewer, associate professor at the Warren Alpert Medical School of Brown University and a leading expert on meditation, said a common mistake people made was not understanding the aim of meditation. \u201cI did this for 10 years,\u201d he said. \u201cI beat my head against the wall thinking I need to focus on my breath, and I was doing something wrong because I couldn\u2019t.\u201d<\/p>\n
If you\u2019re struggling with meditation, Brewer suggested reminding yourself that at its core, a meditation practice is about helping you to learn how your mind works. The day I spoke with Brewer, a student had just complained to him that she was struggling with meditation.<\/p>\n
\u201cI told her to really bring in an attitude of curiosity,\u201d he said. \u201cWhen she notices there\u2019s a thought, can she be aware of it? \u2018Oh no, my mind wandered\u2019 tends to be in the background when we think we\u2019re failing at meditating. But just notice it. \u2018Here\u2019s what it\u2019s like to be caught up in my mind\u2019. You\u2019ve just learned something about how your mind works.\u201d<\/p>\n
Even the fact that you think you\u2019ve failed at meditation is worth noticing, Brewer said. Have you formed a habit loop of berating yourself? \u201cIt doesn\u2019t matter what the mind is doing,\u201d Brewer said. \u201cEvery piece of information is good information. Be aware of it.\u201d<\/p>\n
Here\u2019s some easy advice to help you learn how to meditate and incorporate meditation and mindfulness into your day.<\/p>\n
Meditate in the morning<\/strong><\/p>\n Morning meditation is a good way to ground yourself, and studies show a regular morning practice can lower stress hormones over time. I\u2019ve created a morning ritual where I enjoy a cup of coffee, followed by a short guided meditation. Meditating during your other morning rituals can help you form a habit \u2012 and you\u2019re less likely to doze off.<\/p>\n Use an app<\/strong><\/p>\n It\u2019s much easier to start a meditation practice with a little help. A number of apps \u2012 Headspace, Calm, Ten Percent Happier and Unplug \u2012 offer free trials and programs to get you started. Apps also offer a lot of variety. Unplug has \u201cmeditation quickies\u201d and quirky topics such as a meditation for \u201cbefore you send that email that you wish you didn\u2019t send\u201d.<\/p>\n Feel your feet<\/strong><\/p>\n For an easy mindful moment at work, take a few seconds to focus on your feet. What do they feel like? Are they hot and sweaty? Are they tingling? Are they achy and sore? Does one foot feel different? Think about the connection your feet have to the ground. Your mind is less likely to wander when you\u2019re noticing your feet. Brewer calls feet \u201canxiety-free zones\u201d. And focusing on feet feels, quite literally, grounding.<\/p>\n Try coherent breathing<\/strong><\/p>\n Sit quietly and inhale to the count of six, and then exhale to the count of six. You can sit upright or lie down. Place your hands on your belly. If this is too hard, start with a count of three or four and work your way up. The ultimate goal of this technique is to slow your breath down to five breaths per minute. Practice for five minutes a day.<\/p>\n Notice the five senses<\/strong><\/p>\n Start by taking a few calming breaths. Now, see five things around you. It can be items on your desk such as a lamp, a notepad and a pen, or trees and rocks as you take a walk. Touch four things \u2012 the fabric of your clothes, a book, a leaf, the cat. Hear three things: notice a dog barking, the click of a keyboard, laughter in the break room. Smell two things. Sniff the air, the detergent smell that lingers on your clothes. Taste one thing. End your meditation with a bite of chocolate, a piece of fruit or a treat from the office candy dish.<\/p>\n Brush your teeth and meditate<\/strong><\/p>\n This is my favourite because it\u2019s so easy to do. Brush your teeth, but focus on the swishing sound of the toothbrush. Notice the taste of the toothpaste and the froth that builds in your mouth. Bring your awareness to the coolness of the water as you rinse your mouth. Add a new element of awareness by standing on one leg as you brush your teeth. \u2013 The Washington Post<\/p>\n