Mindfulness Meditation

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Benefits of Meditation:

  • Lowers blood pressure
  • Relaxes the nervous system
  • Decreases muscle tension
  • Relieves insomnia
  • Reduces anxiety
  • Improves depression
  • Generates optimism, self- esteem, confidence, and motivation
  • Improves immune function
  • Enhances cognitive function

“You should sit in meditation for 20 minutes a day – unless you’re too busy – then you should sit for an hour” -Old Zen Saying

 

Begin by setting a timer so that you don’t have to track the time | Sit in a chair or on a cushion on the floor | Straighten your back | Relax into this position with a few deep breaths | Inhale and exhale, allowing the body and mind to settle into the present moment | Notice areas of your body that are experiencing tension, but do not try to force or fix anything | Focus on your breath or a simple word/phrase | Inevitably, your mind will wander | As it does, gently bring it back to your breath or the word/phrase you are focusing on | Your mind may wander many times; each time, be aware of it drifting, and without judgement, gently connect it again to your anchor (breath, word, or phrase) | Once the timer sounds, slowly open your eyes and look around before you get up | As you get up and go on with your day, try to bring the same spirit of awareness with you into the activities of your day.

 

Tips:

  • Set the Bar Low: start with only 5 minutes each day. Aim to build up to 20mins every day
  • Schedule It: integrate it into your already established routine, for example before your morning coffee or on your bus ride home
  • Celebrate Your Success: there is no ‘right’ way to meditate; if you tried for 5 minutes, it was a success
  • Struggling? Try meditating first thing in the morning, before checking your phone or eating

 

Tech savvy? Try out these Mindfulness Sites:

  • HeadSpace.com
  • TaraBrach.com
  • Calm.com
  • StopBreatherThink.com

 

 


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