Meditation Prepared by: Alp Sarilar

What is it? Meditation is found in a variety of forms and can have different meanings Transcendental Guided Visualization Zen Mindfulness Primary concern is caring for the mind http://www.reidaverdade.net/wp-content/uploads/2013/03/Medita%C3%A7%C3%A3o-Transcendental-1.jpg

Motivations We experience many stimuli throughout the day that ask for our attention. These include work, school, relationships, phones, television, advertisements… even our own thoughts and emotions. It is easy to become overwhelmed and have our judgment clouded which leads to increased stress and lowered health. Many of these distractions are not even worth the energy. Meditation helps us gain control of our mind and become aware of what is happening in the moment.

Mindfulness Meditation “Mindfulness is the ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.” – mindful.org http://www.mindful.org/wp-content/uploads/2014/10/Mindfulness.jpg

How to do it Sit with a straight posture, but not stiff, and have your upper arms parallel to your upper body Drop your chin and lower your eyelids Follow your breath as it goes in and out of your nose. Pay attention to the sensation of the air entering your nose and into your lungs Your attention will wander from your breathing to different thoughts. This is normal – do not try to eliminate these thoughts. Simply be aware that your mind has wandered away from your breath and refocus http://www.mindful.org/wp-content/uploads/jason-lee-getting-started-green-sitting.jpg

Benefits Increased awareness Increased focus Increased relaxation Reduced stress Improved relationships Improved heart health Quieter mind http://mindfulhappiness.org/wp-content/uploads/2014/07/Mindful-Happiness_Breath-Meditation-Practices-BreathingPainting.gif

Effects on the brain After eight-week mindfulness training, MRI scans showed increased gray matter in areas of the brain involved in learning, memory, emotion regulation, sense of self, and perspective taking. http://themindunleashed.com/2014/04/neuroscientist-explains-meditation-changes-brain.html

Practice Start by meditating for 2 or 3 minutes every day. When you are able to maintain focus on your breathing comfortably, increase your meditation to 5 minutes daily. After a few weeks, you may be able to increase your time to 15 minutes. Significant benefits can be achieved with 8 weeks of daily practice.

References http://www.lamayeshe.com/article/purpose-meditation http://themindunleashed.com/2014/04/neuroscientist-explains- meditation-changes-brain.html http://mymeditationjournal.com/what-does-meditation-do-for-the-brain/ https://www.headspace.com/blog/2016/07/20/the-science-of-better- relationships/ http://www.mindful.org/meditation/mindfulness-getting-started/ http://www.mindful.org/mindfulness-how-to-do-it/