Meditation

Can be described as a state of relaxed, nonjudgmental awareness.

Benefits

• slows heart rate
• slows respiration
• decreases stress hormones
• decreases inflammation
• rumination decreases
• lowers blood pressure
• improved response to stress
• faster recovery from stress
• increases serotonin and dopamine levels
• increases self awareness

How To:

• turn off distractions, cell phone, etc.
• sit in a relaxed, upright position
• close eyes
• take three deep breaths
• bring your attention to your breath
• closely observe breath
• when thoughts arise, gently bring attention back to the breath
• observe these arising thoughts or emotions without judgment
• optional – use a mantra, a repeated phrase to help focus attention
  Example: “I am” with the in breath, “at peace” with the outbreath
• daily meditation of 5-15 minutes is more effective than occasional long mediations
• regular meditation opens the possibility of bringing breath awareness, calmness, and a non-judgmental attitude into your daily life experience.