I have developed this 10 minute meditation for my patients, client and friends, who usually lead busy and full lifestyles.
Setting the mood: This meditation can be enjoyed anywhere, in most situations, in the car, in the kitchen, in a restaurant, in bed, on the beach, however for best results I am usually asked to suggest the ideal situation.
Clothing: You may wear your day work clothes. However it is preferable to separate work from leisure or relaxation by changing into loose and comfortable clothes.
Room: The room needs to be airy, warm and quite (it doesn’t need to be totally silent).
Chair: Sit in a comfortable chair, back straight, with your feet flat on the floor.
Breathing: Take a few deep breaths to prepare your lungs and blood stream. Breath evenly throughout, preferably diaphragm breaths, “baby breathing”, deep into the abdomen.
Time: Devote 5 minutes and don’t worry about the next thing that’s supposed to happen!.
FREE Mindfulness Meditation
The Benefits of Mindful Meditation
There are many benefits to mindful meditation. Some people believe that it can be the difference between life and death. I would say it is the difference between happiness and despair. The following are a collection of benefits as recorded in scientific research papers that I have read. I do not believe that this list is finite and I’m sure many of you reading this article would add more benefits to this list.
Unconditional loving-kindness and compassion
This has to be one of the best benefits of Mindfulness. Studies have shown that practitioners of this method generate a state of “unconditional loving-kindness and compassion”. The ability to find compassion when everything around us seems to be rushing towards destruction.
Neuroscientist Richard Davidson did research on a monk showing his brain producing Gamma waves link to attention, meaning that practicing Mindfulness enables you to listen more carefully, concentrate, and focus a lot better.
Smiling Body Mindfulness allows the mind to become uncluttered and clear enabling you to learn faster with a higher retention of knowledge. Smiling Body Mindfulness allows our natural innate wisdom to consider this knowledge, access its relevance and efficiently store it for longer term memory.
When you have control over your thoughts it helps create fewer thoughts. Which gives your brain more room to really take in what is going on around you and store information in such a place where it’s easier for you to access because your ATTENTION is zeroed in on what you want to remember thus giving you better memory. In general it puts you in the moment and when you are in the moment you enjoy things a lot more which can help you remember things easier.
A better understanding of who you are always helps. When you practice Smiling Body Mindfulness, you experience an awareness of the real you, your body and your connections to life. Observing your breath, your consciousness develops and expands, giving you a better sense of you and your place in life. In this calmness, you feel connected in a peaceful way to all around you.
Feel less emotional pain
Smiling Body Mindfulness allows you to organise and manage your thoughts more effectively in a balanced way. Emotions are manageable and we can direct the influence they have on our lives with simple brain exercises that can be practiced anywhere at any time.
Manage pain or eliminate pain
Pain is a message from our body warning us to be careful, to take care of a trauma or other organic damage. When organic damage causing the pain has healed and when investigation reveals no organic trauma, sometimes residual pain is felt. Regular practice of Smiling Body Mindfulness allows us to manage that pain and effectively heal the area to a point that no pain if felt. Monks can withstand intolerable pain from self inflicted injuries after practicing qigong.
Each of us knows people who are confident and courageous, who are balanced in times of stress and pressure. This characteristic is generated by regularly practicing Smiling Body Mindfulness. Feeling good about yourself, having the courage to tackle life’s trials is a distinct benefit of Smiling Body Mindfulness.
Brain ages slower
The cortical thickness with meditation. Which the cerebral cortex, it is the outermost sheet of neural tissue of the cerebrum of the brain in some vertebrates. It covers the cerebrum and cerebellum and is divided into left and right hemispheres. The cerebral cortex plays a key role in memory, attention, perceptual awareness, thought, language, and consciousness. One study has found some positive association between the cortical thickness and intelligence.
Smiling Body Mindfulness meditation puts you into such a relaxed state it’s hard not to fall asleep after a few sessions. Smiling Body Mindfulness meditation increases the production of melatonin which creates a super awesome sleep. Melatonin is produced by the pineal gland. The melatonin signal forms part of the system that regulates the sleep wake cycle by chemically causing drowsiness and lowering the body temperature.
Mindful Meditation keeps you in that relaxed state of mind and in the moment creating fewer thoughts to distract you and make you nervous. Mindful Meditation also increases electrical activity in the left side of your brain which is the part that controls positive emotion and anxiety.
Putting our bodies in a deep relaxation in which our breathing, pulse rate, blood pressure, and metabolism are decreased. Training our bodies on a daily basis to achieve this state of relaxation can lead to enhanced mood, lower blood pressure and reduction of lifestyle stress. When you focus in meditation you release stressful thoughts and remove yourself from the daily pressures and demands on your body, mind, and emotions. This creates a more positive state, increasing oxygen, blood flow and general feelings of relaxation, love, trust and well-being.
Enhances immune system
Research has shown that meditation increases antibodies and enhances brain-function which will both strengthen your immune system. Meditation also increases electrical activity in the left side of your brain which also acts as a command centre for you immune system. Increased activity in this area of the brain helps make the immune system act faster and produce more defence cells. The immune system responds to negative and positive thoughts, meditation creates conditions in which the immune system can strengthen and increase.
A study was done that showed doing meditating before listening to music improved focus engagement. Just imagine what you could do better if you meditated beforehand.
Try a 5 Minute seated meditation right now.
If you like this please share with your family and friends.
James O’Sullivan from Galway is a credible and engaging speaker, a people friendly practitioner and lecturer of Integrated Medicine, serving his patients, his students and the public with the positive benefits of both Conventional Western Medicine and Traditional Chinese Medicine. He is a respected author and has appeared on many public media.
This article is not intended to diagnose or assess. The information provided is not to be considered a substitute for consultation with a qualified health care practitioner.