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Mindfulness Meditation for a Stress-Less Mind

Mindfulness Meditation for a Stress-Less Mind

We were listening to a radio interview we did recently, talking about the profound benefits of meditation. Deb had said, “Mindfulness meditation is revolutionary because it changes us simply by being fully present, completely aware of just this moment.” Which is absolutely true, but being in the present moment can be slippery, elusive — we want to be in Hawaii, start planning a Christmas shopping list, relive a disagreement with our partner, get distracted by the sound of the mailman outside or an aching knee. The possibilities are endless — all the many ways the mind can do something, anything, other than being present.

On average, we spend our time either living in what-could-have-been, what-might-have-been, or if-only, or in the expectation of what-could-be or what-might-be. But the truth is no matter how much we try, plan, plot, arrange, have things to do, leave the house at the same time each day, arrive at the office at the same time, pick up the kids on time, we can still never know what will happen in the next moment.

We used to live next to a glorious river in Devon, England and walked beside it each day. It was beautiful, but as much as it looked like the same river, even the same water, it was constantly changing — the water was never the same as even a second ago. Likewise, we may look the same but the cells in our body are forever forming, growing and dying; we are continually changing and renewing in every minute, we just aren’t aware of it.

Realizing the past is already gone and can never be relived, while the future is always ahead of us and consistently unknown, the only logical way to deal with this awareness is to be present with what is, whatever it is, as it is. Contrary to common belief, it can be immensely liberating to actually have nothing going on, to discover that the entire universe is contained in this very moment, to realize that nothing more is required than to just be aware and present. Imagine, what a relief! Finally, we can live without expectation, prejudice or longing, or the desire for things to be different than they are.

Being present invites a deep sense of completion, that there really is nowhere else we need to be or go. It’s impossible to think of somewhere else as being better, for the grass is vividly green exactly where we are. At a seminar someone once asked Ed if he had ever experienced another dimension. Ed replied, “Have you experienced this one?”

Right now, pause for a moment and take a deep breath. As you breath out, notice how your body feels, the chair you are sitting on, and the room you are in. That’s all. It only takes an instant to be present. Or, as a way of reminding yourself, put Post-its in strategic places around your home (on your bathroom mirror, the fridge, the inside of the front door, etc.) that say things like: NOW is the greatest moment, Be Here Now; Stop, smile and Breathe; Only this Moment Exists; There Is Just This, NOW!

It’s also essential that, as neuroscientist Brian Jones teaches, you tune down your sympathetic nervous system (the flight and fight response) and tune into your parasympathetic nervous system (the rest and relaxation response). You can do this through breathing and mindfulness techniques and can learn more atrevolutionarymindfulness.com

Mindfully Meditating In the Moment 
Mindfully meditating on the flow of the breath naturally brings us into the present while bringing our awareness inward, rather than being focused outward. The breath is just breathing, and yet it is never the same, each breath is completely different to the last one. You can simultaneously silently repeat, “I am here, I am now, I am present! I am here, I am now, I am present!”

Practice: Being and Breathing Meditation
Sit comfortably with your back straight, hands are in your lap, eyes are closed. Spend a few minutes settling your body, being aware of the room around you and the chair you are sitting on.

Now bring your focus to your breathing, just watch the natural movement of air as you breathe in and out. Silently repeat, “Breathing in, breathing out.”

Stay with watching your breath. If your mind starts to drift just see your thoughts as birds in the sky and watch them fly away. Then come back to the breath.

Anytime you get distracted, bored, or lost in thinking, just come back to the breath, to this moment now. Silently repeat, “I am here, I am now, I am present! I am here, I am now, I am present!”

You can do this for a few minutes or as long as you like. When you are ready, take a deep breath and let it go, open your eyes, and move gently.

What keeps you from being mindfully here and now? Do comment below. You can receive notice of our blogs by checking Become a Fan at the top.

Ed and Deb are the co-founders, with Brian Jones, of RevolutionaryMindfulness.com. Join to get our newsletter, free meditation downloads, community support, and learn to balance your nervous system. They are the authors of award winning Be The Change, How Meditation can Transform You and the World. See more at RevolutionaryMindfulness.comand EdandDebShapiro.com.

Mindfulness Could Make You Less Swayed By Immediate Rewards

http://www.huffingtonpost.com/2013/11/05/mindfulness-rewards-positive-feedback_n_4213365.html?utm_hp_ref=healthy-living

mindfulness rewards

Mindfulness could help you to be less swayed by immediate rewards, a new study suggests.

A study in the journal Emotion shows that people high in mindfulness have less brain activity in response to positive feedback. Mindfulness is the act of nonjudgmental focus on the present moment.

“These findings suggest that mindful individuals may be less affected by immediate rewards and fits well with the idea that mindful individuals are typically less impulsive,” study researcher Rimma Teper, a Ph.D. candidate at the University of Toronto Scarborough, said in a statement.

For the study, researchers tracked brain activity of study participants using electroencephalography as they completed a computer task that involved receiving positive, neutral or negative feedback. Researchers found that participants high in mindfulness showed less brain response to rewarding feedback when compared with other study participants.

A study published earlier in the British Journal of Health Psychology also showed that mindfulness had benefits for self control. In that research, using mindfulness strategies seemed to help people resist sweets, Scientific American reported.

In addition, a study conducted by University of Utah researchers showed that mindfulness is associated with greater emotional stability and self-control over emotions.

Confession of a Fidgety Meditator: HuffPost

Confession of a Fidgety Meditator

Posted: 10/07/2013 1:11 pm

Author and fitness expert

In my childhood home, each person was assigned a specific task. My dad’s job was to wash dishes after dinner. In retrospect, it’s not surprising the memory remains so vivid to me. I remember watching him as he lovingly handled the job every night. He was so methodical, never varying his routine. First he put on an apron, next he filled the sink with soap and water. (This was before most kitchens had automatic dishwashers.) Making sure the temperature was just right, he gently lowered each dish into its soapy place. The last step was setting out a drying towel on the counter. The preliminary work done, it was time to get on with the task at hand.

From the moment he completed the pre-routine, dad went on automatic. Today I realize that in his own way, this was his meditation — a time when he could be fully present. Nothing to think about except the rhythmic movement of lifting each dish out of the water, making sure it was clean, rinsing it off and placing it on the drying towel. His mind didn’t ask, “Hmm what’s my purpose here? What’s my next step? Can I quiet my mind? What is it I have to do after the dishes are done?” The calm radiated from his eyes, but I knew it was birthed in his heart. He was at total peace.

How can washing dishes put someone at peace and how can it be a meditation? By definition, meditation is continued or extended reflection or a fixing of thought on something… the ability to maintain a single-pointed concentration that promotes a sense of well-being. This labor of love was something he could count on. He knew if he did the preparation, he’d be in the “zone.” Same time every night, same place, same preparation, same results. Everyone knew this was dad’s quiet time, so nobody bothered him. Dad was perfectly happy in his domain, focused on the task and nothing more.

I’m not suggesting you hand wash dishes. I’m suggesting that meditation is not mysterious, it’s not a woo-woo religious experience. It’s simply being able to still the “monkey mind” long enough to relax into a feeling of well-being, not concerned about the outside world. There is no new skill to learn. You already know how. Ask yourself where in life you get that incredible feeling of peace and well-being that comes from one pointed intention and total relaxation. Is it painting, cooking, soaking in a hot tub, riding a bike, singing? Once you determine your particular nirvana, create a pre-meditation routine that will transport you into the same space — the one my dad was in every night after dinner, and use it before you “officially” meditate — at the same time, same place, every day. Just as the soap and water washed away the debris of our dinners, your meditation time will wash away the cares of the day.

How easy is it to start or restart a meditation practice? No need to leave the house. No worries about bad hair days, no class fee and no pre-requisite training. You can meditate anytime, day or night. Just boot up your laptop. How easy it that? Don’t put off giving yourself the gift of meditation. It will change your life dramatically. Find a series that is about to begin, register online and embark on a wondrous journey to your real self.

Here’s how to connect with our vast global community.

Loving-Kindness Meditation and Change – HuffPost

Loving-Kindness Meditation and Change

Posted: 10/02/2013 7:58 am
By Angela Wilson, MA, RYT

One increasingly popular form of meditation is loving-kindness meditation (LKM), the practice of wishing oneself and others to be happy, content and at ease. In the yoga tradition, loving-kindness is seen as an opportunity to “cultivate the opposite.”

Where many meditation techniques encourage students to explore difficult feelings or emotions directly, in loving-kindness the invitation is to send well wishes to oneself (who is in distress) as well as the other (who we feel distress toward). This isn’t meant to suppress the feelings as they arise, but instead it can be thought of as a soothing balm, something gently placed on a wound for healing.

Over the past several years, as meditation research has become more prevalent, science has become interested in the effects of loving-kindness practice on the mind and the body. Under the guidance of such well-known contemplatives as the Dalai Lama, researchers believed that LKM would offer similar benefits to other forms of meditation, such as breath meditation or open-awareness meditation.

As it turns out, LKM offers unique benefits that are subtly different from other kinds of meditation. What are those differences? Some just might surprise you.

LKM is a key tool for an optimal life.

One benefit of LKM is that loving-kindness reduces the stress response. Those who practice even a short course of LKM (say over the course of eight weeks) experience less distress than those who do not by the end of those eight weeks, according to this study. Probably no huge surprise there, right?

However, further exploration into this practice may intrigue you. The study on the effect of compassion meditation also investigated the impact of LKM on the body’s inflammatory and neuroendocrine system. At first preliminary results revealed that LKM showed no discernable differences in inflammation compared to the control group.

However, when divided into high-practice group verses low-practice group (i.e., those who practiced LKM each day compared to those with minimal practice) the results became more striking. The high-practice group saw a significant decrease in inflammation compared to the low-practice and no-practice groups. This research highlights two important findings. First, that not only can LKM subjectively reduce distress, but it can impact the body’s physiology as well (in this case, LKM reduced inflammation). The second, equally noteworthy finding is that this only happened for those who activity engaged in the practice of LKM. Simply attending a meditation class once a week was not enough to produce a change. Students had to practice at least a little each day.

Another pivotal study in the investigation of LKM was conducted by positive psychology researcher Barbara Fredrickson. Dr. Fredrickson and her team investigated the impact of LKM not only on emotions, but also on how this practice could actually build personal resources (cognitive, emotional and physical). Her research team invited a group of people to practice LKM over the course of nine weeks. Participants in the LKM group had to practice at least a little every day, and researchers measured subjects on a variety of outcomes — including their experiences of positive emotions, their immunity to illness and their relationships to others. Her question: Could LKM actually build a person’s personal resources?

It did. In their seminal research paper, Dr. Fredrickson and her team write,

The practice of LKM led to shifts in people’s daily experiences of a wide range of positive emotions, including love, joy, gratitude, contentment, hope, pride, interest, amusement and awe. These shifts in positive emotions took time to appear and were not large in magnitude, but over the course of nine weeks, they were linked to increases in a variety of personal resources, including mindful attention, self-acceptance, positive relationships with others and good physical health… They enabled people to become more satisfied with their lives and to experience fewer symptoms of depression.

These findings are powerful.

The Brain on LKM.

So we know that LKM positively impacts our emotions, our physical health, our sense of connection. But does that translate to an impact on the brain?

Neuroscientific meditation researcher Richard Davidson from the University of Wisconsin became interested in just that question. He has extensively studied the effect of meditation, including LKM, on the brain. He had a simple question. Would LKM change the brain? To investigate the exact implication of this practice on the brain he invited two groups of subjects into his lab: those who had at least 10,000 hours of LKM under their meditative belt and those who were interested, but new to meditation. He invited both these groups into the fMRI scanner to see how LKM would impact the brain.

The results were clear. The practice of LKM changed several important brain regions: both the insula and the temporal parietal junction (TPJ) lit up as a result of LKM. The insula is the part of the brain responsible for our ability to empathize with others, and to make oneself aware of emotional and physical present-moment experiences. While both groups saw an increase in insula activity, the group with 10,000 hours of experience showed significantly more activation than the other group. This group was experiencing higher levels of compassion than the non-practicing group.

A similar finding appeared for the TPJ. The TPJ, like the insula, is also related to our ability to process empathy and our ability to attune to the emotional states of others. Again, compared to short-term meditators, those with a long-term meditation practice showed significant activation of this brain region.

Loving-kindness creates feelings of social connection.

Given this research, it is no surprise that LKM has been shown to increase social connectedness, even for strangers. A study conducted by a group of researchers from Stanford University found that in just seven minutes of LKM, subjects reported greater social connection toward others. Other studies have shown that the feeling of social connection can predict changes in a person’s vagal tone (a physiological measurement of resilience and overall well-being).

As a yoga teacher for Kripalu’s Frontline Providers Program, I have the opportunity to teach the Loving-Kindness practice to members of a workforce who are at high risk for compassion fatigue — health-care providers. In just the 10 minutes that I invite participants to practice LKM toward themselves and others, something powerful emerges. Some students begin to cry. Some bring their hand softly to their heart. Some physically relax. Afterward, when I invite the group to look around at each other, the sense of connection is palpable.

What is striking about the research and about the experience teaching is that these changes can happen in a short amount of time. Concentrated practice is essential. Even a few minutes creates a shift, and that shift is marked.

The Dalai Lama has been quoted as saying, “This is my simple religion. There is no need for temples; no need for complicated philosophy. Our own brain, our own heart is our temple; the philosophy is kindness.” And indeed, it seems that in fact, with a little practice, LKM has the potential not only to improve our connection with ourselves, but to foster deeper connection and care for others as well.

For more from Kripalu, click here.

For more on mindfulness, click here.

Tommy Rosen: Recovery 2.0: Yoga and Meditation for People in Recovery From Addiction

Addiction is a disease of “lack.” At the core level, we feel something is missing and we set out to try to fill the void through a set of behaviors that leave us further depleted. We damage the systems of our body and sap ourselves of “life force.” Our endocrine system gets taxed. Our nervous system is overworked. We live in nearly constant fight or flight, bringing on the horrible consequences of stress.

In my opinion, the 12 steps provide a wonderful path to overcome acute addiction. They work almost always, I think, if you put your energy and focus into them. The great promise they delivered to me was that the desire to do drugs and alcohol was removed altogether. That’s a HUGE statement, a miracle really. Yet, there are three important things that the 12 steps do not address: body, breath and diet. Interestingly, these three things are the irreplaceable building blocks, the essential amino acids if you will, for a stronger recovery and a more successful, enjoyable life.

Think of recovery as a multi-tiered process in which different people need different things at different times. If a person is mired in acute addiction to any of the big five — drugs, alcohol, food, sex or money — then that must be dealt with first. That is where Recovery 1.0 or the 12 steps come in. A person has to detoxify first. One must have a community to support the epic and imminent transformation that takes place in early recovery. After some time, and this varies from person to person, one’s energy and “frequency” rises up and permits the practice of yoga, breath work and meditation. This is where Recovery 2.0 comes in. This is a great benchmark on the path of recovery, and if taken with intention, awareness and proper guidance from a mentor or teacher, one has the opportunity to make a lot of progress.

I do not feel that yoga and meditation are optional for people in recovery. Life will simply be better with practice than without it. Of course, one can stay sober without yoga and meditation. It’s just that if you want to lift yourself up out of the energy of addiction and break through to a new level of strength and awareness, one will have to adopt a practice that continues the detoxification process on a much deeper level.

I learned the hard way what it means to be sober while still stuck in the energy of addiction. I had put the drugs and alcohol down, but other addictions, stresses and dis-ease plagued me for many years into my recovery. It was not until I found Kundalini Yoga and gained a deeper understanding of Vinyasa that I began to re-claim my self and break through the force field of addiction perhaps for the first time in my life.

Here I am now 11 years later. I teach people in recovery how to apply these tools to their lives so that they, too, can experience the freedom that was given to me by my teacher, Guru Prem, and these amazing practices he shared with me.

On Thursdays at 7:30 p.m. at Golden Bridge Yoga in Santa Monica, I teach Yoga and Recovery. We do one hour of yoga and then circle up to have a one-hour 12-step meeting where everyone is welcome. We will see more and more of this I feel, as people realize the tremendous benefit of yoga as a cornerstone of one’s recovery path.

if you or anyone you know has been touched by addiction and are interested in exploring what Recovery 2.0 has to offer, connect with me here.

Please leave comments here below so we can be more connected. I would love to have a better sense of who you are and what your recovery journey is like.

With Love and Gratitude,

Tommy Rosen

I just released the first two titles in the Recovery 2.0 DVD series to help people who struggle with addiction of all kinds. These first two Recovery 2.0 DVDs bring together some of my most cherished yoga sets and meditations. There is an amazing soundtrack featuring the uplifting music of Aykanna and Earthrise Soundsystem. These practices are accessible to most people who have detoxed off of drugs and alcohol. They have made a huge difference in my life and I hope they will for you, too.

Need help with substance abuse or mental health issues? In the U.S., call 800-662-HELP (4357) for the SAMHSA National Helpline.

via Tommy Rosen: Recovery 2.0: Yoga and Meditation for People in Recovery From Addiction.

Motivational Video, Headspace: What Are The Benefits Of Meditation? (WATCH)

Why meditate? For one, to clear a cloudy mind. Find out other reasons to meditate from ‘Mind Man’ Andy Puddicombe in the video via Motivational Video, Headspace: What Are The Benefits Of Meditation? (WATCH).

Work Stress: An Email Meditation To Reduce Tension At Your Desk

Checking your overflowing Gmail inbox — or sending out a message to an important business contact — is a pretty surefire way to make your pulse quicken and your mind start racing with worries about deadlines and obligations. In fact, one study actually found that checking and sending email at work can increase your blood pressure and heart rate, and cause levels of the stress hormone cortisol in the body to spike.

“People expect us to respond within 24 hours … just handling the amount of email we get can be stressful,” Dr. Lillian Cheung, mindfulness expert and editorial director of The Nutrition Source at Harvard, tells the Huffington Post. “But instead of getting stressed and overwhelmed with emails, I think it’s an opportunity for us to refresh and restore ourselves.”

Taking a moment to perform a short meditation before sending an email can be an easy way to lower your stress levels and integrate mindfulness into your everyday work life. Before sending out your next message, try a simple breathing exercise outlined by Cheung and zen master Thich Nhat Hahn in their book “Savor: Mindful Eating, Mindful Life.”

After writing an email, stop and take three deep breathes, focusing on each inhale and exhale. You can repeat to yourself, “Breathing in, I thank the power of the Internet. Breathing out, I am fully conscious of my current email actions.” Then, input your recipient and cc-recipient addresses, and click send on the email.

“Not only are you helping yourself to calm down, but you’re also preventing yourself from making mistakes,” says Cheung. “It’s just a moment of pause and it doesn’t take long.”

Read the original instructions from “Savor,” and click here for more ways to de-stress at your desk.

via Work Stress: An Email Meditation To Reduce Tension At Your Desk.

 

Meditation Could Help Students Get Better Grades, Study Finds

Want to do well on that upcoming test? Consider a little meditation, a new study in the journal Mindfulness suggests.

Researchers from George Mason University and the University of Illinois conducted their study on college students in a psychology class. Some of the students were shown how to meditate before listening to a lecture, while others didn’t meditate before the lecture. Then, after the lecture, they all took a quiz — and those who meditated did better on the quiz than those who didn’t.

Specifically, one of the experiments conducted in the study showed that meditation had such a strong impact on the quiz scores, it was even able to predict students’ passing or failing the quiz.Interestingly, researchers found that the meditation’s effect was even more pronounced in freshmen classes.”Personally, I have found meditation to be helpful for mental clarity, focus and self-discipline,” study researcher Jared Rambsurg, who is a doctoral student at the University of Illinois, said in a statement. ”

I think that if mindfulness can improve mental clarity, focus and self-discipline, then it might be useful in a variety of settings and for a variety of goals.”This is certainly not the first time mindfulness has been shown in a study to help with academics. A study published last month in the journal Psychological Science showed that mindfulness helped students’ memory and reading comprehension before taking the verbal reasoning portion of the GRE.”

Our results suggest that cultivating mindfulness is an effective and efficient technique for improving cognitive function, with wide reaching consequences,” the researchers of that study, from the University of California, Santa Barbara, wrote.

via Meditation Could Help Students Get Better Grades, Study Finds.

 

Mindfulness Meditation Benefits: 20 Reasons Why It’s Good For Your Mental And Physical Health

Oh mindfulness meditation, how do we love thee? Let us count the ways.

Even though the academic research on mindfulness meditation isn’t as robust as, say, nutrition or exercise, there is a reason why it’s been around for literally thousands of years. And we’re starting to get a better understanding of why it seems to be beneficial for so many aspects of life, from disease and pain management, to sleep, to control of emotions.

For starters, let’s define what mindfulness is: A Perspectives on Psychological Science study described it as “the nonjudgmental awareness of experiences in the present moment.”

With that in mind, here are 20 reasons why you might want to consider incorporating mindfulness meditation into your daily life. And for our full coverage on the topic, click over to our Mindfulness Meditation page.

1. It lowers stress — literally. Research published just last month in the journal Health Psychology shows that mindfulness is not only associated with feeling less stressed, it’s also linked with decreased levels of the stress hormone cortisol.

2. It lets us get to know our true selves. Mindfulness can help us see beyond those rose-colored glasses when we need to really objectively analyze ourselves. A study in the journal Psychological Science shows that mindfulness can help us conquer common “blind spots,” which can amplify or diminish our own flaws beyond reality.

3. It can make your grades better. Researchers from the University of California, Santa Barbara, found that college students who were trained in mindfulness performed better on the verbal reasoning section of the GRE, and also experienced improvements in their working memory. “Our results suggest that cultivating mindfulness is an effective and efficient technique for improving cognitive function, with widereaching consequences,” the researchers wrote in the Psychological Science study.

4. It could help our troops. The U.S. Marine Corps is in the process of seeing how mindfulness meditation training can improve troops’ performance and ability to handle — and recover from — stress.

5. It could help people with arthritis better handle stress. A 2011 study in the journal Annals of Rheumatic Disease shows that even though mindfulness training may not help to lessen pain for people with rheumatoid arthritis, it could help to lower their stress and fatigue.

6. It changes the brain in a protective way. University of Oregon researchers found that integrative body-mind training — which is a meditation technique — can actually result in brain changes that may be protective against mental illness. The meditation practice was linked with increased signaling connections in the brain, something called axonal density, as well as increased protective tissue (myelin) around the axons in the anterior cingulate brain region.

7. It works as the brain’s “volume knob.” Ever wondered why mindfulness meditation can make you feel more focused and zen? It’s because it helps the brain to have better control over processing pain and emotions, specifically through the control of cortical alpha rhythms (which play a role in what senses our minds are attentive to), according to a study in the journal Frontiers in Human Neuroscience.

8. It makes music sound better. Mindfulness meditation improves our focused engagement in music, helping us to truly enjoy and experience what we’re listening to, according to a study in the journal Psychology of Music.

9. It helps us even when we’re not actively practicing it. You don’t have to actually be meditating for it to still benefit your brain’s emotional processing. That’s the finding of a study in the journal Frontiers in Human Neuroscience, which shows that the amygdala brain region’s response to emotional stimuli is changed by meditation, and this effect occurs even when a person isn’t actively meditating.

10. It has four elements that help us in different ways. The health benefits of mindfulness can be boiled down to four elements, according to a Perspectives on Psychological Science study: body awareness, self-awareness, regulation of emotion and regulation of attention.

11. It could help your doctor be better at his/her job. Doctors, listen up: Mindfulness meditation could help you better care for your patients. Research from the University of Rochester Medical Center shows that doctors who are trained in mindfulness meditation are less judgmental, more self-aware and better listeners when it comes to interacting with patients.

12. It makes you a better person. Sure, we love all the things meditation does for us. But it could also benefit people we interact with, by making us more compassionate, according to a study in the journal Psychological Science. Researchers from Northeastern and Harvard universities found that meditation is linked with more virtuous, “do-good” behavior.

13. It could make going through cancer just a little less stressful. Research from the Jefferson-Myrna Brind Center of Integrative Medicine shows that mindfulness coupled with art therapy can successfully decrease stress symptoms among women with breast cancer. And not only that, but imaging tests show that it is actually linked with brain changes related to stress, emotions and reward.

14. It could help the elderly feel less lonely. Loneliness among seniors can be dangerous, in that it’s known to raise risks for a number of health conditions. But researchers from the University of California, Los Angeles, found that mindfulness meditation helped to decrease these feelings of loneliness among the elderly, and boost their health by reducing the expression of genes linked with inflammation.

15. It could make your health care bill a little lower. Not only will your health benefit from mindfulness meditation training, but your wallet might, too. Research in the American Journal of Health Promotion shows that practicing Transcendental Meditation is linked with lower yearly doctor costs, compared with people who don’t practice the meditation technique.

16. It comes in handy during cold season. Aside from practicing good hygiene, mindfulness meditation and exercise could lessen the nasty effects of colds. Researchers from the University of Wisconsin School of Medicine and Health found that people who engage in the practices miss fewer days of work from acute respiratory infections, and also experience a shortened duration and severity of symptoms.

17. It lowers depression risk among pregnant women. As many as one in five pregnant women will experience depression, but those who are at especially high risk for depression may benefit from some mindfulness yoga. “Research on the impact of mindfulness yoga on pregnant women is limited but encouraging,” study researcher Dr. Maria Muzik, M.D., an assistant professor of psychiatry at the University of Michigan, said in a statement. “This study builds the foundation for further research on how yoga may lead to an empowered and positive feeling toward pregnancy.”

18. It also lowers depression risk among teens. Teaching teens how to practice mindfulness through school programs could help them experience less stress, anxiety and depression, according to a study from the University of Leuven.

19. It supports your weight-loss goals. Trying to shed a few pounds to get to a healthier weight? Mindfulness could be your best friend, according to a survey of psychologists conducted by Consumer Reports and the American Psychological Association. Mindfulness training was considered an “excellent” or “good” strategy for weight loss by seven out of 10 psychologists in the survey.

20. It helps you sleep better. We saved the best for last! A University of Utah study found that mindfulness training can not only help us better control our emotions and moods, but it can also help us sleep better at night. “People who reported higher levels of mindfulness described better control over their emotions and behaviors during the day. In addition, higher mindfulness was associated with lower activation at bedtime, which could have benefits for sleep quality and future ability to manage stress,” study researcher Holly Rau said in a statement.

Can’t get enough reasons to love meditation? Fine, fine — here are seven more:

See Slideshow:

Mindfulness Meditation Benefits: 20 Reasons Why It’s Good For Your Mental And Physical Health.

 

Walk Through Green Space Could Help Put Brain In State Of Meditation, Study Finds

Entering a more ‘zen’ mindset could be as easy as taking a walk in the park, according to a small new study.

New research from scientists at Heriot-Watt University in the U.K. conducted mobile brain electrical activity testing on volunteers to find that the brain enters a meditative state when going through green spaces.

The findings have “implications for promoting urban green space as a mood-enhancing environment for walking or for other forms of physical or reflective activity,” they wrote in the study, published in the British Journal of Sports Medicine.

The study included 12 healthy adults who walked through three kinds of environments in Edinburgh while being hooked up to mobile electroencephalography devices (which tracked their emotions). They took a 25-minute walk through a city shopping street, through a green space, and on a street in a busy business area. The mobile electroencephalography tracked emotions including frustration, meditation, short-term and long-term excitement, and engagement.

Researchers found that feelings of meditation were the highest when the study participants were going through the green space, as well as less frustration, long-term excitement and engagement.

The New York Times reported that the findings don’t mean the green space triggered spacing out — rather, the engagement required to walk through a green space is more “effortless,” study researcher Jenny Roe told the publication.

“It’s called involuntary attention in psychology. It holds our attention while at the same time allowing scope for reflection,” Roe told the Times.

And taking a walk in the park or a hike outdoors is good for our brains in more ways than one — the University of Washington reports that spending time in nature helps to conquer mental fatigue and even boost cognitive functioning.

For more benefits of being outdoors, click through the slideshow:

via Walk Through Green Space Could Help Put Brain In State Of Meditation, Study Finds.