Mindfulness Meditation

“It may be a period of time, but by 2050 I believe mental exercise will be understood as being as important as physical exercise,” says top neurologist Richard Davidson. At the University of Wisconsin-Madison, his team of researchers found that mindfulness meditation can literally change the brain. “The work was framed within the research on neuro-plasticity, the understanding that the brain is built to change in response to experience,” he explained. Davidson noted that natural meditation can ease pain, improve concentration, lower blood pressure and treat depression. Brain scans reveal that those who meditate have increased gray matter in parts of the brain associated with attention and emotional sensitivity.

Sakyong Mipham Rinpoche comes from a long distinguished lineage of Buddhist meditation masters. “Mindfulness practice is simple and completely feasible. Just by sitting and doing nothing, we are doing a tremendous amount,” he explains. To get started, he suggests creating a favorable environment to make it easier to practice. There should be a sacredness about one’s place of meditation. Mindfulness meditation is best undertaken in a place of silence that is not too disturbing. Some people create special alcoves in the home with candles, plants, yoga mats and fountains, where they can be at peace to meditate each day. Others retreat to their gardens, an uplifting place of respite. Another group of people prefer the company of other like-minded individuals at a special meditation center.

In that comfortable place, one should begin mindfulness meditation with the proper posture. It seems that lying down would be the most comfortable position, but that is not how meditation works. A meditation teacher will instead instruct pupils to sit upright, with hands resting palm-down on the thighs and hips straight. Some people who meditate sit on a zafu or gomden cushion on the floor, with their legs crossed. Others prefer to sit upright in a chair, with their feet touching the ground. “The energy flows better when the body is erect,” explains Sakyong Mipham Rinpoche, “and when it’s bent, the flow is changed and that directly affects your thought process.” This posture will help meditation pupils remain awake, even though they are very calm.

Lastly, breathing is an important technique with mindfulness meditation. The breath should be natural, not forced, and as each breath passes, the subject should become more and more relaxed. As spiritual meditation progresses, individuals will become more aware of how the mind moves. Many people like to place an “object of meditation” before them on the ground — like a rock or a candle — so when the mind begins to wander, awareness of the object of meditation will bring them back. Beginning with 10 minute intervals and gradually arriving at longer periods of meditation will help beginners remain disciplined in their thoughts. Before long, they will feel the beneficial physical effects of meditation and relaxation.

Beth Kaminski is the co-author of Curing Your Anxiety And Panic Attacks which detailed treatment for anxiety attacks as well as tips on the various panic disorder medications available at anxietydisordercure.com.