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Meditation has proven benefits, but the style that works best depends on a person's habits and preferences. In this episode of The Science of Happiness, we explore walking meditation, a powerful practice for feeling more centered and grounded. Dan Harris, host of the award-winning 10% Happier podcast, shares how walking meditation helps him manage the residual stress and anxiety from years of war reporting and high-pressure TV anchoring.
Mindfulness helps us focus: Studies suggest that mindfulness helps us tune out distractions and improves our memory, attention skills, and decision-making.
We’ll be fidgety. As soon as we attempt to sit still, during meditation or any other time, it’s almost as if we can’t help but scratch an itch, stretch our neck, or cross and uncross our legs.
Instead, try this: When you wake up, spend two minutes in your bed simply noticing your breath. As thoughts about the day pop into your mind, let them go and return to your breath.
We might feel sleepy. If we doze off, don’t worry. The mind’s getting used to figuring out the difference between slowing down and shutting off.
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Incorporate meditation into other areas of your life: Try it on the bus or train on your way to and from work; take 5-10 minutes at the end of your lunch break to meditate; take 10 minutes to meditate before turning off the lights to go to sleep.
So what do I do? Keep returning from our distracted thoughts to our breath. This trains the mind to let go of distractions more easily. Eventually, we’ll notice that we can meditate longer without getting distracted.
This exercise is often practiced walking back and forth along a path 10 paces long, though it can be practiced along most any path.
Mindfulness changes our brains: Research has found that it increases density of gray matter in brain regions linked to learning, memory, emotion regulation, and empathy.
(It’s hard, we know.) In the past, research has sometimes led to conflicting findings on whether mindfulness benefits our positive and negative emotions. This study sheds some light on a possible reason why, by illustrating how specific
Mindfulness helps prisons: Evidence suggests mindfulness reduces anger, hostility, and mood disturbances among prisoners by increasing their awareness of their thoughts and emotions, helping with their rehabilitation and reintegration.
It might be helpful to schedule meditation sessions like an exercise class or appointment. Or we could tack it onto an existing routine, like every time we shower or brush our teeth.
While one review of randomly controlled studies showed that mindfulness may have mixed effects on the physical symptoms of heart disease, a more recent review published increase positive energy by the American Heart Association concluded that, while research remains preliminary, there is enough evidence to suggest mindfulness as an adjunct treatment for coronary disease and its prevention.