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Meditation for Non-Meditators

Healthcare Research September 3, 2018


Bring Meditation Into Your Daily Life Through Mindfulness Meditation

One of the staunchest proponents of meditation is Dr. Dean Ornish who, for the past 25 years, has demonstrated that comprehensive lifestyle changes can reverse severe coronary heart disease without drugs or surgery. He prescribes meditation as a necessary tool for reversing heart disease. Dr. Ornish says that when one meditates, “a number of changes occur in your body, as you experience a profound state of relaxation, deeper even than sleep. Your blood pressure decreases, your heart rate slows, your arteries dilate, you think more clearly… you experience your senses more fully…your mind quiets down and you experience an inner sense of peace, joy and wellbeing.”

Meditation is a tool that has been used for centuries to help develop the ability to control our mental states. It brings the brain wave pattern into a level of consciousness that promotes a healing state. Meditation balances a person’s physical, emotional and mental states – no wonder then that more and more physicians are prescribing meditation to help people deal with stress, pain, cancer and other chronic illnesses, infertility, heart disease, high blood pressure, psoriasis, respiratory crises, tension headaches, PMS, irritable bowel syndrome and fibromyalgia.

There are numerous meditation techniques and learning them usually requires time and the guidance of a teacher. How then can one fit this age-old healing tool into a busy schedule?

The easiest and simplest way to meditate is through mindfulness. By simply being mindful of or by paying attention to your daily activities, you are in fact practicing meditation. In other words, become aware of what you’re doing while you’re doing it – and you will enjoy the benefits that meditation brings!

By “being where you are” and by paying attention to what you are doing you slow down your sense of time and learn to monitor your moods and thoughts. This is the reason why we feel so relaxed when we indulge in activities like gardening, crafting, painting, taking a solitary walk, listening to music, or fishing.

When we engage in activities we enjoy all our senses are active and we are “in the moment.” If this same quality of attentiveness can be brought to the performance of our daily tasks, we will be able to enjoy the benefits of meditation on a daily basis.

It seems deceptively simple, but if you try to do one small task – like cleaning your table – you will probably discover that your mind is full of other thoughts that have nothing at all to do with cleaning the table. Is it because cleaning the table is a boring chore? Probably, but chances are your mind is racing with other thoughts simply because it is no longer used to focusing on one activity.

If you go further and try to notice how your body is feeling while you are cleaning the table, you will most likely discover that your shoulders are tight, your jaws are clenched and you are probably exerting more effort than is needed for such a simple task. This is because your mind – filled with a flurry of thoughts – is unable to communicate with your body. The end result is that you add stress to your whole system just by cleaning a table.

To practice mindfulness meditation, start small. Choose a simple task that will take five minutes to accomplish. As you perform this simple chore, try to be there – feel your body while you are doing it. If other thoughts come rushing by, ignore them and focus instead on what you are doing. The trick is to be the performer and observer at the same time.

Practiced on a daily basis, this short mindfulness meditation will work wonders for your body, mind and spirit. In time you will be able to stretch the period of mindfulness and if you are really serious about it, you will eventually arrive at a point where you will be able to bring focus and intent to all that you do.

Even while doing our everyday chores we can relax ourselves, quiet the conscious mind, experience stillness and leave room for deeper levels of inspiration and understanding – all we need do is perform our tasks with mindfulness.

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Power Naps Can Save Your Life

Healthcare Research August 10, 2018

Power Naps

Take a break each day from the stresses and reduce your risks

In a global economy and society where businesses seem to run 24 hours/day, the pressure to stay late and come in early is taking its toll. A healthy 8-9 hours of sleep each night is becoming a thing of the past for today’s workers. For some working late hours means they can’t fall asleep early enough to get in 8-9 hours before they have to be up for the day again. Others complain that sleep seems to be a waste of time. They have far more important things to accomplish.

A recent study published in the Archives of Internal Medicine shows that a midday siesta or nap can be very good for you. The study was performed in Greece over a period of years from 1994 to 1999. None of the 23,681 Greek men and women between the ages of 20 and 86 who participated in this study had any history of heart disease or other chronic conditions before they began the study.

Lower stress hormone levels

The researchers concluded that those who took time out to get away from the stresses of their job by taking a midday siesta showed significantly lower risk for heart disease than those who did not. Stress hormone levels were lower in those who took stress-reducing actions such as napping.

There were 792 deaths among the participants and 133 of them were deaths from heart disease. Factoring in other risks for heart disease, the researchers tabulated their results and found that in general, those who napped for any frequency and duration lowered their risks of heart disease.

Random VS Systematic Nappers

Those who took naps of random frequency and duration showed a 34% lowered risk. Those who systematically napped for 30 or more minutes at least three times a week showed a 37% reduction in their risk for heart disease.

When should I nap?

The most effective time to nap according to the study is between 1 and 3 PM when the body’s temperature has peaked and is dropping. This phenomenon also happens between 1 and 3 AM. A pattern of snoozing and taking a break from the day’s stresses has shown to lower blood pressure and improve performance.

Don’t Fall Into Deep Sleep

Naps should be short duration (between 15 to 45 minutes) and one should not fall into a deep sleep. You can nap in any position, but preferably support your head either on the back of your chair or lay your head on your desk. Loosen restrictive clothing and relax your muscles. Darken th room or use an eye shade. Turn off your cell phone. Awaken slowly, stretch and take a few deep breaths. A power nap of 15 -20 minutes right before an important meeting or a test can dramatically improve your attention span and concentration.

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