Meditation
By Katie Kerpez
Breathe in. Breathe out. This is something we do every day, but we are rarely focused on our breath while breathing. We have other things to think about, like our grocery list, chores to do, work schedules and plans with friends. A person meditating, however, is focused only on the action of the present moment: breathing in, and releasing the breath. With this simple practice comes a wide range of psychological and physical benefits.

It may seem silly to stop our busy lives for a few moments of what may on the outside appear to be ‘doing nothing,’, but meditation actually engages many parts of the brain, including parts that process our automatic actions – the type of actions we perform without thinking, such as walking, or breathing – as well as parts that attend to body processes like blood pressure and digestion. As a result, a regular meditation practice has been linked to a decreased risk of heart attack and stroke, fewer digestive problems, pain reduction and a strengthened immune system. The regular practice of focusing one’s attention on inner peace in the present moment trains the brain to act in that capacity even when a person is not meditating, with one study finding that even just four 20-minute rounds of meditation can produce a reduced pain response. Because meditation can lower levels of the stress hormone cortisol, it can be an effective treatment for anxiety, depression or anger.

With all of the benefits of meditation laid out before us, it can still be difficult to start a practice. There are many different types of meditation, so a first step is finding the type that best works for you. Samatha and Vipassana are two popular forms of meditation. Samatha meditation involves a focus on breathing in order to quiet the many busy thoughts typically running around in our heads, and focus on stillness and stability in the present moment. Vipassana meditation may be most effective after developing a sSamatha meditation practice of focusing attention, as it is centered on directing attention towards any object or thought and exploring whatever you have chosen as the center of your focus, without allowing your thoughts to wander or emotions to take control.

Many guided meditation recordings can be found here There are also a number of free cell phone apps for guided meditation, including Calm, Headspace, Omvana and Take a Break!, which can be especially useful for people with busy schedules who may find it hard to schedule a 45-minute meditation session. However, it is preferable to be in a relaxing environment with few distractions while meditating. Ideal meditation posture can be sitting cross-legged on a pillow, or sitting on a chair, with hands placed gently on the knees or in the lap. The head should be slightly lowered, with eyes open and the gaze directed downwards. It is most important to be comfortable. Allowing yourself a daily moment of peace and relaxation could be the key to a stronger mind.