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Mindfulness meditation is the art of learning to live in the present moment. As if by magic, time seems to slow down, and we can put life on pause for a little while. All it takes is a bit of practice to become fully mindful of meditation’s benefits for our overall health and our brains. 

 

Regardless of your age, health condition, or beliefs, meditation can be adapted to suit you and your needs. You can meditate anytime, anywhere, without spending a dime.   

 


 

Why is meditation beneficial? 

 

Even though it might feel like nothing’s happening while you’re meditating, the truth is quite the opposite! Practitioners and scientists alike are convinced of the benefits of meditation. Its growing popularity is due to its many positive health effects. To give you an idea, meditation can contribute to the following: 

  • Reducing and better managing stress, anxiety, and pain.   
  • Slowing or even preventing age-related decline in brain function and improving cognitive functions like memory to reduce the risk of developing Alzheimer’s disease. 
  • Positively reshaping the structure of the brain (neuroplasticity). In people who regularly practise meditation, researchers have observed an increase in the volume of grey matter (involved in information processing) in certain areas of the brain, particularly those associated with memory, learning, and emotional regulation. 

Just as physical activity stimulates our muscles, meditation stimulates our grey matter. It can help strengthen our neural networks (brain cells) by creating more connections. These enhanced networks resemble a tree with many branches.   

 

Meditation 101 

 

 At first, meditating is easier said than done—and that’s perfectly normal. Just try to calm your thoughts; don’t try to get rid of them. 

Picture your thoughts as clouds drifting across a blue sky. Trying to change the weather is a lost cause, but simply watching the clouds drift by can help you learn to accept things as they are. You may also come to see that even the darkest clouds eventually clear!  

 

Shall we get started? 

 

1. Choose a time when your mind is less active, such as when you get up in the morning or before you go to bed.

2. Plan to meditate for a short time (1 to 5 minutes).

3. Sit in a comfortable position (on the floor or in a chair), settle in and relax.

4. Focus your attention on something like your breathing or soft music.

5. Close your eyes and enjoy this quiet moment just for you.

6. When you’re done, take a second to notice the sensations in your body. Did you feel more centred or experience a new sensation during your meditation session? Has your breathing slowed?

Listen to your body and your needs – you are your own guide. If you had trouble meditating today, it’s not a big deal. You can try again tomorrow.

 

Little by little, you will naturally develop a more peacful state of mind. More than a technique, meditation is a way of living life to the fullest. Breathe in, breathe out… and relax. Namaste!