A Better Mindfulness Meditation Practice in 3 Easy Steps: What Neuroscientist Really Thinks

A Better Mindfulness Meditation Practice in 3 Easy Steps: What Neuroscientist Really Thinks

The first blog on the mindfulness meditation series covered the numerous benefits of a mindfulness meditation practice, including improving your brain health and focus. With this second blog you will receive guidance for an effective mindfulness meditation practice to fit in your busy day, in 3 easy steps.

———————————————————————————————————————

As a neuroscienc researcher who has yoga practitioner, I have experienced first hand how  meditation is a great practice to improve mindfulness for better attention and focus. In a fast-paced world with so many distractions like the constant pinging of my phone, ongoing notification about deadlines, and project goals it’s easy to get carried away and lose the gift of the present

As my own meditation practiced  has helped me to de-stress and slow down when my mind from overwhelm, I have  been thrilled with the growing neurological research on the beneficial effects of meditation on the brain. 

 

 to be absolutely insightful and to explain the goodness I feel after a meditation session.

Whether you have been practicing meditation for a while or you are a complete beginner to this wonderful practice, the 3 easy steps below will help you get started or refresh your memory with mindfulness meditation. Each step also has a supplemental neuroscience fact to help you understand what it does to your brain.

 

Step 1: Before you read on, this is a gentle note to BE KIND to yourself.  You might not find your meditative groove in the first go and find the whole process difficult, but that is okay. Be kind, accept your struggles and keep going on (: It takes time to build a practice, even an active practitioner can have their lapses, so take it slow, one step at a time.

 

Step 2: Find yourself a comfortable place, preferably one with minimal noise and enough ventilation. You can sit cross-legged on a pillow, yoga mat or the floor, with support to your back (lean against a wall, cupboard or tree). 

Neuroscience fact– An upright and comfortable body posture can help improve negative mood. A good mood helps you stay more motivated during your meditation.

 

Step 3: To begin, pay attention to the natural flow of your breath: how your chest rises with every inhalation and falls with every exhalation and how the air moves into and out of your lungs.

Neuroscience fact– Meditation helps you slow down and deepen your breath. Deep breathing activates the parasympathetic nervous system, which helps you to relax and reduce stress.

 

Step 4: If you get distracted, simply accept it and return back to your breath. Remember, the purpose of your meditation is not to vanquish all your thoughts but to simply be aware of when your mind goes astray and away from its focus point (i.e., breath) so that you can bring your attention back to it.

Neuroscience fact– Neuropsychologist Kim Willment  of Harvard-affiliated Brigham and Women’s Hospital says that training your brain to notice when you get distracted helps to strengthen this monitoring process and be more focused. So, meditation essentially TRAINS your brain to be more present and focused! 

 

You can start very slow: about a 1-minute meditation twice a week, for example, then gradually build up on it as you feel more confident. Regular practice certainly does help you improve more and even build your meditation into a habit. You can also try out other kinds of meditation to find out what works best for you: sound meditation, guided meditation, etc.

 

Blog Data

*************************************

Social Facebook Data

*************************************

Social Twitter Data

*************************************

Social Instagram Data

*************************************

Additional Media Attached

*************************************

Podcast

*************************************

External Source url

*************************************

Author Info

*************************************

Blog Layout

*************************************

Category Blog