Kicking Stress and Anxiety in the Butt One Meditation at a Time

Meditation isn't just for monks or the yoga obsessed! If you struggle with stress, anxiety, depression, or just want some more relaxation in your life, then maybe it's for you. And now science supports the positive effects of mindfulness meditation---the practice of focusing your attention on the present moment and being aware of your current emotions, thoughts, and physical sensations. 

New studies have shown that practicing this type of meditation increases gray matter density in parts of the brain associated with attention, emotional integration, self-awareness, compassion, and introspection. There were also decreases in parts of the brain that play a role in anxiety and stress. 

So, not only will you experience some peacefulness and a decrease in tension, but your brain will physically change in response to this activity! Why not give it a shot?

The key is that meditation takes practice, so try to incorporate it into your daily routine. Start small, with a goal of 5 minutes per day, and increase until you can eventually meditate for 30 minutes. If sitting still isn't realistic, work mindful activities into your day--take a mindful walk where you stay present and notice your surroundings. For instance, it's easy to walk from your car to your office thinking about 1,000 things--make it a point to stay present and tune into all of your senses. You can do a mindful eating  exercise, noticing all of the tastes and physical sensations, or even try doing a chore, like the dishes or taking a shower, mindfully.  

When you're ready to begin, start with 5 deep, long breaths, anchoring yourself to the present moment. Next, go about your mindful activity or seated meditation by keeping your focus on the present, allowing any distracting thoughts to pass by. Remember, just because you have a thought, you don't need to engage in it (easier said than done, of course!). Give yourself permission to relax--tell yourself in this moment, there's no where else for you to be right now, and there's nothing else for you to do. This is a gift for yourself and you deserve it!

A great intro to meditation is the website/app calm.com...it's basically meditation for dummies and super user friendly. There is even a 2 minute guided meditation--perfect to plug in your headphones at work and give yourself a mini mental vacation in times of stress!