EHP FYI
Newsletter from Employee Health Promotions
December Edition 2022
What Is Mindfulness Meditation?
Mindfulness meditation is a mental training practice that teaches you to slow down racing thoughts, let go of negativity, and calm both your mind and body. It combines meditation with the practice of mindfulness, which can be defined as a mental state that involves being fully focused on "the now" so you can acknowledge and accept your thoughts, feelings, and sensations without judgment.
Techniques can vary, but in general, mindfulness meditation involves deep breathing and awareness of body and mind. Practicing mindfulness meditation doesn't require props or preparation (no need for candles, essential oils, or mantras, unless you enjoy them). To get started, all you need is a comfortable place to sit, three to five minutes of free time, and a judgment-free mindset.
How to Practice Mindfulness Meditation
Learning mindfulness meditation is straightforward enough to practice on your own, but a teacher or program can also help you get started, particularly if you're practicing meditation for specific health reasons. Here are some simple steps to help you get started on your own.
Remember, meditation is a practice, so it's never perfect. You are ready to begin now just as you are!
Get Comfortable
Find a quiet and comfortable place. Sit in a chair or on the floor with your head, neck, and back straight but not stiff. It's also helpful to wear comfortable, loose clothing so you're not distracted. But being that this practice can be done anywhere for any amount of time, a dress code is not required.
Consider a Timer
While it's not necessary, a timer (preferably with a soft, gentle alarm) can help you focus on meditation and forget about time—and eliminate any excuses you have for stopping and doing something else.
Since many people lose track of time while meditating, it can also ensure you're not meditating for too long. Be sure to also allow yourself time after meditation to become aware of where you are and get up gradually.
While some people meditate for longer sessions, even a few minutes every day can make a difference. Begin with a short, 5-minute meditation session and increase your sessions by 10 or 15 minutes until you are comfortable meditating for 30 minutes at a time.
Focus on Breathing
Become aware of your breath, attuning to the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall as the air enters your nostrils and leaves your nostrils. Pay attention to the temperature change when the breath is inhaled versus when it's exhaled.
Notice Your Thoughts
The goal is not to stop your thoughts but to get more comfortable becoming the "witness" to the thoughts. When thoughts come up in your mind, don't ignore or suppress them. Simply note them, remain calm, and use your breathing as an anchor. Imagine your thoughts as clouds passing by; watch them float by as they shift and change. Repeat this as often as you need to while you are meditating.
Give Yourself a Break
If you find yourself getting carried away in your thoughts—whether with worry, fear, anxiety, or hope—observe where your mind went, without judgment, and just return to your breathing. Don't be hard on yourself if this happens; the practice of returning to your breath and refocusing on the present is the practice of mindfulness.
If you're having trouble practicing mindfulness meditation on your own, consider downloading an app that provides free meditations and teaches you a variety of tools to help you get centered throughout your day.
Impact of Mindfulness Meditation
Regular practice of mindfulness meditation has benefits for your physical as well as your mental health. Some of these include:
Reducing stress: Mindfulness-based stress reduction (MBSR), a standardized therapeutic approach to mindfulness meditation, has been shown to reduce symptoms of stress in healthy individuals. The practice has also been found to be beneficial for a number of mental and physical disorders including anxiety, depression, and chronic pain.
Lower heart rate: Heart disease is one of the top causes of death in the United States and research suggests that mindfulness may be beneficial for your heart. In one study, participants either enrolled in an online mindfulness meditation program or were added to a waitlist for traditional treatment for heart disease. Those who participated in mindfulness meditation had significantly lower heart rates and performed better on a test of cardiovascular capacity.
Improved immunity: Research also suggests that mindfulness practices may improve your body's resistance to illness. One study compared the impact of both mindfulness and exercise on immune function. They found that people who had taken part in an eight-week mindfulness course had greater gains in immune function than those in the exercise group.
Better sleep: Studies have also shown that practicing mindfulness meditation might improve sleep and even be useful for treating certain sleep disturbances. One 2019 study found that mindfulness meditation significantly improved sleep quality.
Making mindfulness meditation a regular practice can lead to stronger effects, but that doesn't necessarily mean that you need to do it every day. Studies have found that meditating three to four times per week can have big benefits—and, regularly meditating for eight weeks will actually alter the brain, according to neuroimaging studies.
Tips to Practice Mindfulness in Daily Life
As you practice mindfulness meditation, it helps to find ways to bring mindfulness into your everyday life—especially on those days when life is too busy to carve out a minute alone. Mindfulness meditation is one technique, but everyday activities and tasks provide plenty of opportunities for mindfulness practice.
Brushing your teeth: Feel your feet on the floor, the brush in your hand, and your arm moving up and down.
Doing dishes: Savor the feeling of the warm water on your hands, the look of the bubbles, and the sounds of the pans clunking on the bottom of the sink.
Doing laundry: Pay attention to the smell of the clean clothes and the feel of the fabric. Add a focus element and count your breaths as you fold laundry.
Driving: Turn off the radio—or put on something soothing, like classical music. Imagine your spine growing tall, find the halfway point between relaxing your hands and gripping the wheel too tightly. Whenever you notice your mind wandering, bring your attention back to where you and your car are in space.
Exercising: Instead of watching television while on the treadmill, try focusing on your breathing and where your feet are as you move.
Getting kids ready for bed: Get down to the same level as your kids, look in their eyes, listen more than you talk, and savor any snuggles. When you relax, they will too.
Getting started with a mindfulness meditation practice can sometimes seem intimidating, but it's important to remember that even a few minutes each day can be beneficial. Just a few minutes of being present can reap significant benefits. Even if you don't do it every day, it's a practice you can keep coming back to when you need it.
Posted to Verywellmind.com 9.2022, Kendra Cherry, MS, is an author and educational consultant focused on helping students learn about psychology. Medically reviewed by Sabrina Romanoff, PsyD
Gray days don’t have to bring you down. Here are some ways to put some spring in your step.
Autumn can be a delightful season. Fall colors. Cool air. Leaves crunching under your feet. But it’s also a fleeting, transitional time. The days get shorter and the nights turn from crisp to chilly, offering a reminder that winter is on its way. That can be a challenge for many of us. Just the thought of cold weather and gloomy days can have a powerful effect on our minds and moods. When winter finally blows in, it can lead to a type of depression known as seasonal affective disorder (SAD).
But there’s good news. You don’t have to wait for the robins and rosebuds to return to shed the winter blues. There are steps you can take to make dark, gray days a bit brighter.
Lighten up
It’s not unusual to feel a bit glum on cloudy days or when the winter sun goes down before 5 p.m. But if the feeling lingers for more than a week or two, SAD might be the culprit. By some estimates, 10% to 20% of Americans suffer from it each year. And while researchers are split on SAD’s exact causes, many agree that lack of sunlight is a major factor. Fewer hours of daylight can lead to a dip in serotonin, the brain chemical that affects mood.
Keep moving
We all know regular exercise is essential to our physical and mental well-being. How essential? A 2018 study by the National Institute of Mental Health and Johns Hopkins University showed that running for 15 minutes or walking for 60 minutes a day significantly cuts the risk of major depression.
But, it’s not always easy to put in that time, especially when it’s cold, windy, and dark outside. So consider starting slowly. A 10- to 20-minute walk is a simple way to energize your heart, muscles, and mind. And if you’re stuck inside, consider some indoor, home-based exercise. Indoor walks, stair-climbing, and even vigorous cleaning can help beef up your heart and muscles — and pump up your mood.
Get — and keep — in touch
Winter is traditionally the time when we hunker down at home. But being apart from friends and family can make us feel more lonely, and more down. That’s where digital technologies such as FaceTime, Zoom, and Skype can help. Hearing loved ones’ voices and seeing their faces can provide a spiritual lift. And by the way: Many churches and synagogues now offer online services to help you stay connected with your faith community.
Talk to your doc
If you’re struggling, don’t ignore the feelings. Don’t try to tough it out, and don’t blame yourself. A doctor or other provider can offer guidance to help you keep moving and upbeat. Virtual care visits are often also available if you're not able to do an in-person appointment.
Published September 2020 for Medica Member Blog by Gene Rebeck.
Resources For Every Employee
Employee Health Promotions is made possible through a partnership with South Central Service Coop. It is the promotion of health and wellness activities for employees of Mankato Area Public Schools. This work influences the physical, mental, economic and social well-being of employees and in turn the health of their families and our community.
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