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We don’t need perfect quiet to meditate. Total silence might be too overwhelming in meditation for beginners. We become extra sensitive to every little sound when things are completely quiet.
Meditation is the practice of lightly holding your attention on an anchor, such as your breath, and gently bringing it back there when it wanders.
Add to this that we have entered what many people are calling the “attention economy.” In the attention economy, the ability to maintain focus and concentration is every bit as important as technical or management skills.
Instead, try this: When you wake up, spend two minutes in your bed simply noticing your breath. As thoughts about the day pop into your mind, let them go and return to your breath.
Teachers trained in mindfulness also show lower blood pressure, less negative emotion and symptoms of depression, less distress and urgency, greater compassion and empathy, and more effective teaching.
To get the most benefit, meditating every day is best. Making it a daily habit also means that you don’t have to try to remember to fit it in. But any amount of meditation is better than pelo meditation at all!
First of all, a great deal of research suggests that mindfulness can help healthy people reduce their stress. And thanks to Jon-Kabat Zinn’s pioneering MBSR program, there’s now a large body of research showing that mindfulness can help people cope with the pain, anxiety, depression, and stress that might accompany illness, especially chronic conditions.
Let go of any thoughts that mindfulness arise. Attend to your breath. Doing so will allow you to personal development let go of the stresses of the day so you can return home and be fully present with your family.
This can be accomplished by sitting on the edge of a chair or another seat, or by sitting on the floor with a support like a meditation cushion under your hips.
JM: There are many. Some of the earliest studies, which involved the Mindfulness-Based Stress Reduction program founded by Jon Kabat-Zinn at the University of Massachusetts Medical School, showed that mindfulness can help ease stress. Mindfulness fosters positive emotions and helps provide resilience against negative experiences. There’s also evidence that the practice of mindfulness promotes empathy and a sense of compassion. Indeed, brain imaging research shows that a half hour of mindfulness meditation a day increases the density of gray matter in parts stress relief of the brain associated with memory, stress, and empathy.
PJ: Some tech companies have been criticized for harsh working conditions. Could mindfulness training become a “Band-Aid” fix to serious workplace problems?
Any amount of meditation is better than no meditation at all. But the benefits of meditation are compounded when you do it regularly. And daily? Even better. A daily meditation practice will yield benefits that will reverberate into every area of your life.
Some people find listening to music while meditating helpful. Indeed, some music, especially slow or instrumental music, can invoke a quiet, relaxed state that’s conducive to meditation. Just make sure to choose music that won’t distract you.
Meditation is something anyone can do, anytime, anywhere — even someplace loud. It’s easy to learn and involves some pretty basic techniques. Like anything new, the more we meditate, the more comfortable we’ll get spending time with our mind.