Transforming Body and Mind 

People often ask what lifestyle strategy has the biggest impact on wellbeing.  More often than not, the answer has something to do with mindfulness.   In my own life, developing a practice of mindfulness has improved the quality of my life more than any other single lifestyle change.  I have come to view mindfulness as the foundation of good health and wellness. 

Mindfulness, according to Jon Kabat-Zinn, "comes from paying attention on purpose in the present moment as if your life depended on it and doing it without judging."  Most of us pay very little attention to the actual moment we are living in.  Instead we spend almost every waking minute thinking about what happened in the past and worrying about or planning the future.  It turns out living in the moment just doesn't come naturally.  Equally challenging to living in the present moment is doing so without judging.  As Ellen Langer's research on mindfulness notes, our minds are addicted to categorizing things as good or bad, painful or pleasurable, something we like or don't like. 

The National Science Foundation estimates that your mind has 12,000-60,000 thoughts each and every day.  You may believe that it is a blessing that you are not aware of each and every thought as it rises and falls in your consciousness.  But becoming more conscious of your daily thoughts is particularly important because of the strong connection between your mind and your body.   Because of this connection, learning to observe and manage your mind is an important skill.

In 1976, Herbert Benson published The Relaxation Response, documenting his research on the body's reaction to stress and more importantly a simple method to help the body relax.  The body normally can return to a state of equilibrium after a stressful event.   But the chronic stress of modern living often inhibits the body's natural ability and this results in a variety of stress related diseases.  The simple method Benson identified to help our body relax has been used for thousands of years:  meditation.

Meditation is one technique for living more mindfully. Meditation is one of the least expensive and most beneficial strategies you can add to your lifestyle.  Research on the benefits of meditating regularly is compelling and includes enhancements in longevity and emotional wellbeing as well as improved physical health. Studies have specifically shown that meditation:

• Mobilizes inner strength and self-understanding
• Increases self confidence and sense of self
• Facilitates clearer thinking and decision-making
• Promotes creativity
• Enhances sense of peace and wellbeing
• Enhances empathy
• Reduces stress and facilitates relaxation
• Reduces anxiety and depression
• Reduces blood pressure and risk of other forms of heart disease
• Reduces symptoms associated with low serotonin levels (depression, obesity, insomnia and headaches)
• Provides relief for allergies, arthritis, indigestion, insomnia
• Improves immune system
• Improves level of attention and memory

Recent research utilizing imaging studies demonstrates that areas of the brain actually enlarge after practicing meditation for an average of 27 minutes a day for eight weeks.   More information on this study is in the Research Highlights section of the newsletter below.

There are many resources available to help you learn more about mindfulness and meditation.  Attending a workshop on mindfulness or meditation is a great way to learn about and try using meditation.  Age Well Be Well is offering several mindfulness workshops this spring in Reading, Boston and on Cape Cod (see sidebar for the details).  In the Book Review section below, you will also find recommendations on books and CDs that focus on teaching about mindfulness and meditation.   A guide to meditation can also be found on the Age Well Be Well website under the "Information" tab.  

Living mindfully is transformative and influences all aspects of health and wellbeing.  No matter where you are on the health and wellness continuum, mindfulness will provide tangible benefits and improve the quality of your life. 

paula@age-well-be-well.com.

A:  This is one of the most common myths of meditation.  It is simply not possible to make your mind stop thinking.  This is just what minds do.  Similarly, you can't make your eyes stop seeing when open or your ears stop hearing.  The goal of meditation isn't to stop the thinking but to not attach ourselves and judge the thoughts we are thinking.  It is often useful to acknowledge and name the thoughts that come up during meditation and then imagine them floating away like a balloon.  For example, I find myself thinking about what I need to do after my meditation and literally say to myself, "how curious, I'm planning" and then let the thought float away while at the same time use this as a reminder to focus again on my breathing.  Using the words, "how curious" is my way of noting the thought without judging it.  This also prevents me from judging my inability to keep my mind from wandering!  

Q:  How long do I need to meditate?

A:  Many of the research studies done to date have participants meditating around 30 minutes a day.  This doesn't have to be 30 minutes in one sitting.  I meditate about 15 minutes twice a day, once in the morning before breakfast and once early evening before dinner.  When you are first learning to meditate, try to sit for just 5 minutes and gradually increase the amount of time over a few months.   But honestly, any amount of time at any time of the day is beneficial.  Remember to be patient and practice regularly at least several months to establish this healthy habit.   

"A No Brainer""