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In our daily lives, we can easily become over-stimulated - visually, mentally, emotionally and physically. Not surprisingly, taking a break from this stimulation can actually improve your health.

I call it "taking time out for time in" and it can be done through meditation. Meditation is a buzzword these days. Some people can't live without it. Others think it's a too hard to do, or too New Age. What exactly is involved and why would anyone want to do it?

Meditation is a practice that gives balance physically, emotionally and mentally. Today, people are using meditation to treat anxiety, stress and depression. The "deep rest" meditation dissolves stress and enables one to make better choices through clear thinking.

Meditation practices and techniques are becoming mainstream. About 10 million Americans say they practice the ancient art of meditation; taking their focus from the outside world, from activity, to silent states of awareness. Meditation has been adopted by schools to help relieve students' anxiety, by new parents to regain a sense of calm and rest, by corporate executives to effectively reduce stress and make better decisions, and by those with health challenges to find wellness.

In American culture we are not taught to meditate. It's just not part of our normal routine. So it can seem somewhat strange for a beginner. Novice practitioners quickly find out that the benefits they experience quickly outweigh any doubts they may have had. There are many different types of meditation to choose from. It usually involves focusing on an object - a flower, a burning candle, a sound or word, or even one's own breath. Different practices suit different people. The important thing is to find one you like and to do it. Like exercise, the benefits come when you keep at it.

"'As time goes on, we're understanding this meditation phenomenon in ever more advanced scientific terms," reports Dr. Herbert Benson, president of the Mind/Body Medical Institute and a Harvard Medical School associate professor who has studied the body's ''relaxation response" for nearly 40 years. ''And why it's so important today is because over 60 percent of visits to the doctor are in the stress-related realm."

Science is validating meditation health claims. Meditation produces physical relaxation, a very deep rest, allowing the release of stress-induced physical symptoms. Studies link the practice with reducing pain, anxiety, depression, blood pressure and insomnia. Meditation also can help improve outcomes for patients with heart disease, cancer, diabetes or addictions. Other benefits include; increased energy and vitality, improved quality of sleep, lessened chronological aging, improved concentration, improved visual acuity, increased alertness and heightened immunity.

It also creates a sense of inner peace and overall well-being. Rarely is there a reason not to meditate.

Here are some easy meditation tips. The best time to meditate is before you eat, in the morning when you just wake up, or in the afternoon before dinner.

1. Find a quiet place free from distraction or disturbance.

2. Make sure you can see a watch or clock to keep the time.

3. Sit comfortably in a chair with your limbs uncrossed and with a straight back.

4. Let your hands rest on your lap or knees. Shoulders and arms are relaxed.

5. Keep your head upright, close your eyes.

6. Breathe in a relaxed and natural way.

7. Focus your attention on the natural rhythm of your breath as you inhale and exhale.

8. Focus on the sensations as your breath enters and exits your nostrils.

9. Notice how your chest rises and stomach expands with each inhale, and with each exhale notice your chest fall and stomach contract.

10. Don't try to change anything, just notice the sensations of your breath.

11. Whenever you become aware that your attention has drifted away from your focus on the breath, bring your attention back to it. It doesn't' matter how many times you are distracted.

12. Continue this way for 10 minutes. Start with 10 –15 minutes at first. You can gradually increase your time to 30 minutes.

13. When the time is up, sit quietly for a minute or two before entering back into activity.

By Sarah McLean

Sarah McLean, director of the Sedona Meditation Training, is dedicated to teaching meditation throughout Arizona. She worked with Dr. Deepak Chopra as the education director of the Chopra Center in California, and spent two years as a resident in a Zen Buddhist monastery.


Sarah McLean

Sarah McLean is a contemporary meditation & mindfulness teacher who has been inspiring people to meditate for over 20 years. With kindness and humor, Sarah will share her secrets to successful meditation and how the meditation path can lead to self-compassion, clear communication, and a more peaceful life.

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