Here’s just a short list of some of the researched benefits that have come out of regular mindfulness meditation:

-Improve immune system function (more robust antibody production compared to control)
-Delay or even prevent age-related cognitive decline, including Alzheimer’s
-Decreased stress (cortisol levels lower quicker after a stressful situation compared to control)
-Better communication and social well-being (more openness, acceptance in relationships)
-Increase density of grey matter in the brain after 8 weeks (literally growing brain cells)
-More self-control, improved self-esteem in both children and adults
-Improved focus, task completion, and reduction of Attention Deficit Disorders
-Effective for chronic pain, PTSD, and depressive disorders, sometimes even outperforming medication

When you are mindful, you observe thoughts and feelings from a different perspective; whereas you observe them for what they are but let them pass. There is no rumination or worrying over thoughts, you are simply experiencing the present moment to moment without judgement. Think of it like watching clouds in the sky or the flow of traffic on a street. You notice a passing cloud, it looks fluffy, and then it’s gone. You don’t have anything invested in the cloud, you are not thinking about the cloud beyond noticing it was there, experienced it, and moved on to the next one.

Here’s the part that takes practice: Apply this perspective to the thoughts in your head.

**————–CRASH COURSE: Try this right now!————–**

–Appreciate the present moment right now by focusing on your senses:
–What do you see around you (objects, lighting, details)?
–What do you smell (food, coffee, mold, smoke, etc.)?
–What do you hear (try to identify all the layers of noise around you; voices, ventilation, wind, music, etc.)?
–What does your body feel (hardness of chair, breeze, clothes, temperature changes, vibrations, etc.)?
-Go ahead, take 30 seconds now and try!-

How about that? If you actually took 30 seconds to do this, you’d realize that for those 30 seconds your mind didn’t race around thoughts, you took in the moment, you were present, appreciated your surroundings, and the moment is gone.

Quieting your mind is not easy and takes practice, but the rewards are apparent and grow as you get better at it. We can ruminate on the past, and we can anticipate the future, but what we all have right now for certain is the present moment. Appreciate it!

—-Another way to practice mindfulness is through focused breathing—-

–Feel the air enter your lungs, and feel it exit. Try counting heartbeats between breaths, or feel your lungs, chest, and stomach expand and compress. All of your focus should be on your breathing.

–As soon as a stray thought jumps into your head, acknowledge it but return your focus to your breathing.

–This can be frustrating at first, you will feel like you get 3 seconds of peace before thoughts come crashing back. Keep at it, and don’t stress over it, mindfulness takes practice. Once you experience being mindful, even for a few fleeting seconds, it’ll invigorate you to try more.

Final thought: Throw in some time for mindfulness throughout your day, try to take a break here and there and instead of looking at your phone or computer, take in the moment!

“Be gentle and patient with yourself. Most of us have lived lives of such constant distraction that learning how to be more present takes time.” -Janice Marturano