1. Meditation
Prepared by: Alp Sarilar

2. 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

3. 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.

4. 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

5. 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

6. Benefits Increased awareness Increased focus Increased relaxation
Reduced stress
Improved relationships
Improved heart health
Quieter mind

7. 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.

8. 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.

9. References
meditation-changes-brain.html relationships/