Meditation's Health Benefits
Science doesn't yet know why this may provide health benefits, but it could be by creating changes in the nervous system and brain. By slowing down and taking a nonjudgmental view of your thoughts and feelings, proponents say, you become more aware and open, creating greater balance. Mindfulness builds your inner resources, allowing you to be calmer and more insightful when facing stress or difficulties.
In an eight-week mindfulness meditation training study conducted by Dr. Williams and her colleagues, participants who completed the course reported a 44 percent reduction in psychological distress and a 46 percent lowering of medical symptoms.
"Mindfulness helps you be more present with your life, so you can make conscious choices and engage in all of your experiences in a more meaningful way," says Shauna L. Shapiro, PhD, assistant professor of counseling psychology at Santa Clara University in Santa Clara, CA. "You're training your mind to be more present."
That sounds easier to do than it is, which is why it's helpful to learn mindfulness meditation from a teacher or counselor. But does using mindfulness to achieve a less-stressed life mean you have to change your religious beliefs? "It's not about adopting any doctrine," Dr. Williams says. "It's about learning the practice, having the experience."
Getting started
Developing a mindful approach through meditation often means fighting yourself. For mindfulness meditation to be effective, you need to take time out from your day's activities, unhook from the steady stream of technological interruptions and recognize that being great at multi-tasking in your personal and work life isn't necessarily wonderful for you all the time.
To begin mindfulness meditation, try these steps:
State your purpose. Ask yourself why you want to practice mindfulness. Many people have a clear idea—they want to improve their sleep, lower stress, or solve a relationship issue. As you continue practicing, your intention may evolve, extending the mindful approach to other aspects of your life.
Make a commitment, even a small one. Decide to give over 20 minutes each day for the next two months to practicing mindfulness meditation. "I ask people to see it as an experiment, not to be evaluating it every day as you go along," Dr. Shapiro says. "At the end of two months, you tell me if it was helpful. And, if not, let's find something else."
Dr. Williams believes you can start with as little as five minutes, so long as you meditate at the same time every day. "Can you sit still and be aware of your breathing? Try not to miss a day," she advises. "In the morning, it sets your thermostat for calmness and vitality. In the evening, it lowers stress."
