Do you meditate? If not,
you're missing out on
a safe, effective way to boost
your mental and physical health.
As countless studies have shown,
as little as 20 minutes of daily
meditation can have profound effects
on the body. Consider this evidence...
Chronic pain. When chronic
pain patients began practicing a
simple form of meditation known as
the relaxation response, the number of
times they visited a pain clinic in the
the Mind/Body Medical Institute at
Harvard Medical School in Boston.)
Depression and anxiety.
People who completed an eight-week
course in a form of meditation known as mindfulness
experienced a sharp decline in depression, anxiety and other
psychological problems. They also reported having a greater
sense of control over their lives. (From the University of
California at Irvine.)
Meditation has also shown at least some effectiveness
against high blood pressure, heart disease, backache,
headaches and digestive problems.
Despite its myriad benefits, meditation is practiced on a
regular basis by less than 10% of the US population.
Why don't more Americans meditate? Most people's
excuses are based on misconceptions about the process...
Excuse: I don't know how to get started. The basic
elements of meditation are actually quite straightforward...
Sit comfortably.
Pick something to pay attention to. It might be your
breathing... or a silent syllable or phrase. Some people use
their name for God -- Jesus, Jahweh, Elohim, Allah, etc.
When your mind wanders -- as it inevitably will --
simply return to this focus. Don't exert any effort at "mind
control."
One easy way to start is simply to sit on the sofa, let out a
deep breath and say, "Whew."
When you resume breathing normally, pay close attention
to the air as it flows into and out of your nostrils... your belly
rising and falling... and any other physical sensations that you
become aware of.

Feelings of relaxation may give way to intrusive thoughts.
That's fine. Gently return your attention to your breathing or
other focus.
Do this for three minutes or so each day for one week. (It's
okay to check your watch.)
After one week, extend your meditation to at least 10
minutes a day -- up to 20 minutes twice a day, if you wish.
Excuse: I can't sit cross-legged. There's nothing magic
about this position. It just happens to be the way people sat in
Asia when meditation techniques were evolving.
, Most Americans do better sitting on a chair or sofa, with a
pillow to support the lower back and feet on the ground. That's
perfectly acceptable.
Excuse: Meditation is too hard. Not true. In fact, if you've
ever been swept away by beautiful music, a tranquil nature
scene, etc., you already know how to meditate.
Ultimately, meditation is really nothing more than just restful
alertness. Meditating on a daily basis helps you reach this
condition more quickly and stay there longer -- and thus reap
bigger health benefits.
Go easy on yourself. Approach meditation not as a long list
of rules to follow but as a favor you're doing for your mind and
body. That way it won't seem like a chore.
Excuse: I can't empty my mind. Often while meditating,
you'll find yourself planning, rehearsing, reviewing and
otherwise being caught up in thoughts and worries.
This does not mean that you have failed. The brain does
this kind of processing whenever you rest.
The trick is to accept your thoughts, then gently return to
your focus. Do not resist this mental "housecleaning."
Excuse: I don't have time to meditate. You can get a lot
out of meditation even if you can spare only a few minutes a
day. And most people find that the more time they spend
meditating, the more they like it... and the more time they're
willing to set aside to practice it.
These "mini-meditations" take only a minute or so to do...
Take a conscious nap. Sit with eyes closed for five
minutes. Let your mind drift.
Do the slump. Periodically, as you're seated, let your
head droop slowly toward your chest.
Notice the weight of your shoulders and the gentle stretch
through your spine. Take a few breaths. Slowly return to an
erect posture.
Excuse: I don't have a quiet place in which to
meditate. Most people can meditate even in the midst of loud
noises and bustling activity.
Have you ever become engrossed in a book while waiting
in a crowded airport? Ever fallen into a deep slumber in front
of a blaring television or radio? If so, you can certainly learn
how to meditate in less-than-perfect circumstances. Treat
noise during meditation the same way you deal with your own
thoughts. Notice the distraction, then return to your focus.
If noise is still a barrier, try meditating...
... at the office. Close your office door for 10 minutes
and ask not to be disturbed.
... in your car. Meditate in your driveway before getting
out of your car and walking inside.
... at bedtime. Sit up in bed while your partner reads
quietly beside you.
Excuse: I keep falling asleep. Fine! Most busy people
have a huge sleep debt. Nodding off may be exactly what you
need.
When you wake up, don't try to return to your focus right
away. Give your brain a few moments to come back to
consciousness. Then continue meditating.
This is why ;mantra meditation is so powerful-just listen to the sound
pick a mantra, say it and listen
Bottom Line/Health interviewed Lorin Roche, PhD, a
meditation teacher in Marina del Rey, California, for the past
30 years. He is the author of Meditation Made Easy
(HarperSan Francisco).