How a Short Meditation Can Help

Meditation, which comes in many variations, has long been acknowledged as a tool to master the mind and cope with stress. Research shows that meditation offers not only calm, but also helps with anxiety and depression, cancer, chronic pain, asthma, heart disease and high blood pressure.

Mindful Meditation might enhance our capacity to rein in our emotional and physiological responses to stressors, so that the news is less likely to activate our fight or flight system. It might also help us recover from stressors more quickly – so our emotional response system doesn’t stay in a heightened state for too long. Short bouts of daily mindfulness practice can enhance our day-to-day experiences, whether it is emotional, physical, spiritual or intellectual.

To get started, all you need is a few minutes each day. Later, you may want to work up to 10, 20 or 30 minutes. You can find one of many meditation options in a book, online or in a class. Or, you can try some suggestions below on your own. If one doesn’t work, stay calm, take a deep breath and try another.

Types of Meditation:

Deep Breathing  Sit or lie down comfortably. Rest your hands on your stomach. Slowly count to five while inhaling through your nose. Feel your stomach rise. Hold your breath for a second. Slowly count to five while you exhale, preferably through pursed lips to control the breath. Your stomach will fall slowly. Repeat a few times.

Mindfulness Meditation Focus on your breath. Notice anything that passes through your awareness without judgment. If your mind starts to tackle your to-do list, just return to focusing on your breath.

Visualization  Close your eyes, relax and imagine a peaceful place, like a forest. Engage all your senses: Hear the crunching leaves, smell the damp soil, feel the breeze.

Repeating a Mantra Sit quietly and pick any meaningful or soothing word, phrase or sound. You can repeat the mantra aloud or silently. Experts say the repetition creates a physical relaxation response.

Participating in a Meditative Form of Exercise Try tai chi or qi gong, which use soothing, flowing motions.

Breathing and relaxation are good for almost everyone.

Here are a few different options when wanting to start a meditation:

Mindful Meditation Weekly Group for Seniors 60+ – Polara Health Senior Peer Program  The facilitator is an experienced meditation leader and practitioner. Each session will include experiencing deep relaxation techniques. The group meets weekly from 1-2 p.m., Thursdays in Prescott. There is no fee to participate. To register and get more information, please call Connie Boston, manager of the Senior Peer Program, 928-445-5211 ext. 2672

Mindful Meditation Webinar Polara Health offers free webinars to the community. Go to our website polarahealth.com/webinars for more information.

Download the UCLA Mindful App on iTunes  or Google Play. This offers an introduction to mindfulness meditation that you can practice on your own.

Mindful Breathing Practice 5 Minute Listen with Greater Good Science Center at ggia.berkeley.edu/practice/mindful_breathing?_ga=
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By Deanna Eder

Deanna Eder is the Polara Health director of marketing and communications.