Change your state of mind
I've talked about the stressful, hectic pace of modern life in earlier posts. Many health professionals are informing us that IF we can control our body's stress response, we can change the state of our body. Lemme repeat that for added emphasis. You CAN change the state of your body by changing your state of mind. One of simplest and most inexpensive ways you can change your mind is through sitting meditation. The art of meditation has been practiced for centuries. It has been deeply studied by many researchers. There is sound scientific data that proves the many benefits of sitting meditation. One important key to aging well and feeling younger can be learning to focus within and clearing your mind of its many distracting thoughts. Sitting meditation is a great tool for changing your mind and thus your body.
But you may wonder exactly what and why meditation can be so helpful. I want to mention a few key reasons why using sitting meditation can help you change your mind and body.
Meditation and Melatonin
First, I want to talk about melatonin. We produce less melatonin as we age. That's a biological fact that none of us can change. However, we can practice sitting meditation to help boost our melatonin level, because meditation has been shown to increase the level of this hormone in your body. Melatonin is the hormone that regulates your body's internal clock. In other words, it helps to regulate your sleep cycle. Naturally, our brains secrete more melatonin when it's dark rather than when it's light. This is a key to improving your sleep pattern as you age----keep your bedroom dark. Sitting meditation boosts melatonin, which in turn, affects your sleep patterns. Getting the proper amount of sleep as you age is critical to your overall good health. In addition, when you feel well rested, you are in better shape to integrate other practices that help you to age well; I'm talking about regular fitness activity, proper nutrition and careful oral hygiene and skin care.
Meditation and DHEA
Meditation also boosts the production of another important hormone that affects aging. It's DHEA for short and its scientific name is dehydroepiandrosterone. Lower levels of DHEA have been linked to heart disease, osteoporosis and immune system disorders. DHEA is thought to be effective for improving bone mineral density (preventing brittle bones and osteoporosis). Researchers have also found that DHEA improves aging skin by increasing the skin's thickness as well as reducing the visibility of age spots. As we age, we naturally produce less of this important hormone, however, sitting meditation increases DHEA blood levels, having a direct impact on our aging process. Once again, as we change our mind, we have the capacity to change our body.
Meditation and Cortisol
When you are stressed, one of your body's responses is to release a hormone called cortisol. The longer and higher your stress level, the more cortisol your body produces. Of course, too much of this hormone is detrimental to your overall health. Continuously high levels of cortisol have been linked by researchers to health problems. These problems include: imbalanced blood sugar levels, decreased bone density, decreased muscle tissue, high blood pressure and compromised immunity. Sitting meditation, especially when practiced regularly, can significantly reduce your level of cortisol by engaging your body's relaxation response.
I've talked about the stressful, hectic pace of modern life in earlier posts. Many health professionals are informing us that IF we can control our body's stress response, we can change the state of our body. Lemme repeat that for added emphasis. You CAN change the state of your body by changing your state of mind. One of simplest and most inexpensive ways you can change your mind is through sitting meditation. The art of meditation has been practiced for centuries. It has been deeply studied by many researchers. There is sound scientific data that proves the many benefits of sitting meditation. One important key to aging well and feeling younger can be learning to focus within and clearing your mind of its many distracting thoughts. Sitting meditation is a great tool for changing your mind and thus your body.
But you may wonder exactly what and why meditation can be so helpful. I want to mention a few key reasons why using sitting meditation can help you change your mind and body.
Meditation and Melatonin
First, I want to talk about melatonin. We produce less melatonin as we age. That's a biological fact that none of us can change. However, we can practice sitting meditation to help boost our melatonin level, because meditation has been shown to increase the level of this hormone in your body. Melatonin is the hormone that regulates your body's internal clock. In other words, it helps to regulate your sleep cycle. Naturally, our brains secrete more melatonin when it's dark rather than when it's light. This is a key to improving your sleep pattern as you age----keep your bedroom dark. Sitting meditation boosts melatonin, which in turn, affects your sleep patterns. Getting the proper amount of sleep as you age is critical to your overall good health. In addition, when you feel well rested, you are in better shape to integrate other practices that help you to age well; I'm talking about regular fitness activity, proper nutrition and careful oral hygiene and skin care.
Meditation and DHEA
Meditation also boosts the production of another important hormone that affects aging. It's DHEA for short and its scientific name is dehydroepiandrosterone. Lower levels of DHEA have been linked to heart disease, osteoporosis and immune system disorders. DHEA is thought to be effective for improving bone mineral density (preventing brittle bones and osteoporosis). Researchers have also found that DHEA improves aging skin by increasing the skin's thickness as well as reducing the visibility of age spots. As we age, we naturally produce less of this important hormone, however, sitting meditation increases DHEA blood levels, having a direct impact on our aging process. Once again, as we change our mind, we have the capacity to change our body.
Meditation and Cortisol
When you are stressed, one of your body's responses is to release a hormone called cortisol. The longer and higher your stress level, the more cortisol your body produces. Of course, too much of this hormone is detrimental to your overall health. Continuously high levels of cortisol have been linked by researchers to health problems. These problems include: imbalanced blood sugar levels, decreased bone density, decreased muscle tissue, high blood pressure and compromised immunity. Sitting meditation, especially when practiced regularly, can significantly reduce your level of cortisol by engaging your body's relaxation response.
Sitting Meditation
Here is the MOST important part of this article. If you're interested in taking up sitting meditation, you need to get into your personal spiritual homespace where you know it will be quiet and you will not be interrupted.
Then you need to sit in a comfortable position, with your back kept straight. If you're sitting on a chair, you need to keep your back off the chair.
If you're totally new to sitting meditation, I'd recommend starting with 5 minute sessions in your personal spiritual space. Sit comfortably, and focus your mind on an object, like a picture, a stone, a small statue or a candle or flower. Actively concentrate on your breathing ---- feel the air pass through your nostrils and fill up your lungs with each inhale. Exhale slowly, focusing on the sensation of the air passing through your nostrils. Sometimes, in order to keep your focused concentration, it can help to count slowly (say up to 5) as you inhale and then count down as you exhale.
Your goal should be to work up slowly to 15 or 20 minutes of sitting meditation on a regular schedule. Once you have that established, you can begin to work on establishing a second session. It's ideal to meditate twice daily. It is much easier to commit to a regular practice if you do at about the same time every day, say first thing in the morning or right before bed.
All meditation techniques are about stilling your mind and focusing inward. You are replacing the myriad of thoughts in your mind with one thought (often referred to as a mantra). And then eventually, with no thoughts. There are many techniques for sitting meditation once you are beyond the beginner stage. I'll mention a few that I'm familiar with, but feel free to do research and find out about more so you can find the one that works best for you. There is the chakra meditation, where you focus your attention on one of the seven chakra sites on your body. There is the chakra meditation with music. Music helps you minimize distractions so you can keep focused on the chakra area. There is the yantra meditation, which makes use of a geometric design (yantra) with a visual center where you focus your attention so you can quiet your mind. There is the mantra meditation, where you repeat a mantra over and over during the sitting time. Many people like to chant the mantra "Om". Some people have a special, individual mantra developed for them and you may want to investigate this possibility.
During sitting meditation, when you catch yourself thinking, gently bring your focus back to the chakra, yantra or mantra. Although sitting meditation is simple, calming your mind can be like taming a dragon. Be patient with yourself! Just acknowledge your thoughts but don't interact with them. Calmly bring your focus back to the chakra, yantra or mantra. Our minds are used to actively thinking about many things, so it takes some time and patience and regular practice to learn how to meditate well. So don't fight the thought or get frustrated that you are thinking again! Be persistent. Return your mind to the chosen focus and concentrate on it, again and again and again. Sitting meditation is about patience and determination to calm the mind.
Finally, remember the benefits of sitting meditation. You CAN change your mind and it will change your body! You will be healthier and happier if you really apply your concentration and determination to your sitting meditation practice. Good health to you!
Check out my website: laughwithcydney.net for another fun way to enjoy personal spiritual time that is active and social. It's called Laughter Yoga and brings many health benefits to you. There are Laughter Yoga clubs all over the world and so I encourage you to find one close to you to try it. Got health? Get laughter!
Here is the MOST important part of this article. If you're interested in taking up sitting meditation, you need to get into your personal spiritual homespace where you know it will be quiet and you will not be interrupted.
Then you need to sit in a comfortable position, with your back kept straight. If you're sitting on a chair, you need to keep your back off the chair.
If you're totally new to sitting meditation, I'd recommend starting with 5 minute sessions in your personal spiritual space. Sit comfortably, and focus your mind on an object, like a picture, a stone, a small statue or a candle or flower. Actively concentrate on your breathing ---- feel the air pass through your nostrils and fill up your lungs with each inhale. Exhale slowly, focusing on the sensation of the air passing through your nostrils. Sometimes, in order to keep your focused concentration, it can help to count slowly (say up to 5) as you inhale and then count down as you exhale.
Your goal should be to work up slowly to 15 or 20 minutes of sitting meditation on a regular schedule. Once you have that established, you can begin to work on establishing a second session. It's ideal to meditate twice daily. It is much easier to commit to a regular practice if you do at about the same time every day, say first thing in the morning or right before bed.
All meditation techniques are about stilling your mind and focusing inward. You are replacing the myriad of thoughts in your mind with one thought (often referred to as a mantra). And then eventually, with no thoughts. There are many techniques for sitting meditation once you are beyond the beginner stage. I'll mention a few that I'm familiar with, but feel free to do research and find out about more so you can find the one that works best for you. There is the chakra meditation, where you focus your attention on one of the seven chakra sites on your body. There is the chakra meditation with music. Music helps you minimize distractions so you can keep focused on the chakra area. There is the yantra meditation, which makes use of a geometric design (yantra) with a visual center where you focus your attention so you can quiet your mind. There is the mantra meditation, where you repeat a mantra over and over during the sitting time. Many people like to chant the mantra "Om". Some people have a special, individual mantra developed for them and you may want to investigate this possibility.
During sitting meditation, when you catch yourself thinking, gently bring your focus back to the chakra, yantra or mantra. Although sitting meditation is simple, calming your mind can be like taming a dragon. Be patient with yourself! Just acknowledge your thoughts but don't interact with them. Calmly bring your focus back to the chakra, yantra or mantra. Our minds are used to actively thinking about many things, so it takes some time and patience and regular practice to learn how to meditate well. So don't fight the thought or get frustrated that you are thinking again! Be persistent. Return your mind to the chosen focus and concentrate on it, again and again and again. Sitting meditation is about patience and determination to calm the mind.
Finally, remember the benefits of sitting meditation. You CAN change your mind and it will change your body! You will be healthier and happier if you really apply your concentration and determination to your sitting meditation practice. Good health to you!
Check out my website: laughwithcydney.net for another fun way to enjoy personal spiritual time that is active and social. It's called Laughter Yoga and brings many health benefits to you. There are Laughter Yoga clubs all over the world and so I encourage you to find one close to you to try it. Got health? Get laughter!