What
Why
Here is an EXCELLENT summary on many benefits of Mindfulness
Did you know… mindfulness meditation actually makes positive structural changes in your brains neurocircuitry? This physical “re-wiring” of your brain increases attention, focus, and concentration, as well as reduces stress and cortisol levels, improves sexuality and mood states, slows aging, enhances empathy, improves emotional intelligence, as well as treats addiction, anxiety, and depression.
and a wonderful video summary
Getting started on your own meditation
There are several websites offering advice about the actual mechanics of meditating: GIAIM, Zen Habbits, Mindful, GoodlifeZen.
- Basically they all offer similiar tips:
- Make it a routine
- Get comfortable and create a space.
- Turn off phones and other distractions.
- Start small and work up to bigger meditations
- Forgive yourself when you don’t quite get there.
More advanced options
UCLA offers up some great free guided meditations:
| Title | Length | ||
| Breathing Meditation | 5 mins | Play | iTunes |
| Breath, Sound, Body Meditation | 12 mins | Play | iTunes |
| Complete Meditation Instructions | 19 mins | Play | iTunes |
| Meditation for Working with Difficulties | 7 mins | Play | iTunes |
| Loving Kindness Meditation | 9 mins | Play | iTunes |
| Body and Sound Meditation | 3 mins | Play | iTunes |
| Body Scan Meditation | 3 mins | Play | iTunes |
| Body Scan for Sleep | 12 mins | Play |
Not to be outdone, UCSD also offers more great meditations and Yoga lessons:
- 45 Minute Body Scan guided by Steven Hickman
- (55 Mb) This is the “regular” Body Scan that is on the basic set of CDs given to all participants.
- (Mono) 45 Minute Body Scan guided by Steven Hickman
- (33 Mb) This is a smaller file (mono) version of the Body Scan above.
- 20 Minute Body Scan guided by Steven Hickman
- (27Mb) This is a shortened version of the standard 45-minute Body Scan used in the MBSR course.
- 45 Minute Seated Meditation guided by Steven Hickman
- (55 Mb) This is the “regular” Seated Meditation.
- (Mono) 45 Minute Seated Meditation guided by Steven Hickman
- (32 Mb) This is a smaller file (mono) version of the Seated Meditation above.
- 20 Minute Seated Meditation guided by Steven Hickman
- (8Mb)This is a slightly shorter version of the standard 45-minute Seated Meditation used in the MBSR course.
- 15 Minute Lovingkindess Meditation guided by Steven Hickman
- (18Mb) This traditional meditation practice is intended to help the practitioner cultivate compassion.
- 10 Minute Wisdom Meditation guided by Steven Hickman
- (12Mb)This practice assists the practitioner to cultivate and access his or her inner wisdom for healing, kindness and compassion.
- 15 Minute Awareness of Breath Meditation guided by Lois Howland
- 15 Minute Mindful Movement Meditation guided by Lois Howland
- 15 Minute Mountain Meditation guided by Lois Howland