Meditate with Me!

Do you meditate? Let's talk about why we should all meditate and why it's not only for the zen people of the world.

Meditation and medicine both come from the same latin word, "medi," which means "to heal." Meditation is a practice to train attention and awareness in order to achieve a mentally clear and emotionally calm state. Meditation is all about getting a healthy perspective and observing your thoughts without judgment.

There are many known benefits of meditation, including:

1. reverses thinning of prefrontal cortex of brain=reverses aging

2. slows growth of cancer

3. improves response and perception of pain

4. improves creativity

5. improves ability to read other's emotions

6. improves immune function and skin healing

7. decreases stress, anxiety, and depression

8. balances hormones

9. decreases blood pressure

10. decreases density of amygdala=decreased fight or flight

I saved the best, in my opinion, for last. Get this...DNA determines much of who we are, but it’s not fixed for life. Our behavior and environment can alter our gene expression. Meditation has been shown to "turn down" our pro-inflammatory genes. Chronic inflammation is a major contributor of disease, so turning down our pro-inflammatory genes is a win! This is my "why." This is the primary reason why I meditate.

One cannot deny that the benefits of meditation are astounding. However, many people avoid meditation because of the time commitment or a feeling of inadequacy while meditating. The fact is, no one is a pro-meditator, nor does one need to be in order to get the benefits of meditation. There is no pressure to be perfect. If you can spare 5-10 minutes a day, you are good to go!

There are many different ways to meditate, so all you have to do is try them out until you find one or two that you like. Whether it's guided, mindful, focused, movement, spiritual, mantra, or transcendental meditation, you cannot go wrong! My two favorites are focused and movement meditation. Focused meditation involves concentration using any of the five senses. You can focus on something internal, like your breath, or something external like waves crashing or a flickering flame. Movement meditation can be as simple as a walk in the woods.

Give it a try and come meditate with me! Find a quiet place. You can sit in a comfortable chair or sit on the floor with a pillow for support. Don't get bogged down with the details, just get started.

Alternate Nostril Breathing:

1. Relax and breath naturally for a few moments

2. Rest your left hand in your lap

3. Make a surfing sign with your right hand, place your thumb gently onto your right nostril and pinky finger on your left nostril. Curl the other fingers towards into your palm.

4. Close your eyes and begin by lightly closing your right nostril (using your right thumb) and inhale slowly, smoothly, and without strain through your left nostril.

5. Close your left nostril (using your little finger) and release closure of your right. Exhale slowly through your right nostril. Inhale through your right nostril.

7. Close your right nostril and release closure of your left. Exhale through your left nostril.

Maybe your inhale and exhale are three seconds each, but maybe you are able to inhale and exhale for five seconds each. Do what feels good and don't force it. Continue this breathing pattern as long as you'd like. When you’re finished, relax your arms and breathe naturally for as long as you'd like before opening your eyes. If you're into it, you can use alternate nostril breathing as a warm up for deeper meditation.

Tip: However you're doing it, you're doing it right! As thoughts run through your mind, don't worry. You are human and you have thoughts! Notice your thoughts and let your thoughts pass.