Meditate with Nate Episode 1 – 100 Count Breath What is meditation, and how do I do it?
“Meditation refers to a family of self-regulation practices that focus on training attention and awareness in order to bring mental processes under greater voluntary control and thereby foster general mental well-being and development and/or specific capacities such as calm, clarity, and concentration.”
-Roger Walsh & Shauna L. Shapiro. American Psychologist.
This is one description that I like, and there are many more.
Some research on meditation has shown that it can:
1. Help you sleep better.
2. Reduce stress.
3. Slim your waistline.
4. Decrease Pain
5. Reduce Anxiety.
6. Lift Depression.
7. Improve your love life.
* Research references at the bottom
I hope that you enjoy this 100 Count Breath, and let me know how it goes for you. Please share your experience in the comments and ask me any questions that you may have.
See you next time!
* Research References:
1. S. Patra, S. Telles, Positive impact of cyclic meditation on subsequent sleep, Medical Science Monitor 2009; 15(7): CR375-381, June 2009
2. L. Flook, S. B. Goldberg, L. Pinger, K. Bonus and R. J. Davidson. (2013). Mindfulness for Teachers: A Pilot Study to Assess Effects on Stress, Burnout, and Teaching Efficacy. Mind, Brain, and Education, Volume 7, Issue 3, pages 182–195, September 2013.
3. 2. Jennifer Daubenmier, Jean Kristeller, Frederick M. Hecht, Nicole Maninger, Margaret Kuwata, Kinnari Jhaveri, Robert H. Lustig, Margaret Kemeny, Lori Karan, and Elissa Epel. (2013). Mindfulness Intervention for Stress Eating to Reduce Cortisol and Abdominal Fat among Overweight and Obese Women: An Exploratory Randomized Controlled Study. Journal of Obesity Volume 2011, Article ID 651936, 13 pages.
4. Zeidan, J.A. Grant, C.A. Brown, J.G. McHaffie, and R.C. Coghill. (2012). Mindfulness meditation-related pain relief: Evidence for unique brain mechanisms in the regulation of pain. Neurosci Lett. Jun 29; 520(2): 165–173.
5. Hoge EA, Bui E, Marques L, Metcalf CA, Morris LK, Robinaugh DJ, Worthington JJ, Pollack MH, Simon NM. (2013). Randomized Controlled Trial of Mindfulness Meditation for Generalized Anxiety Disorder: Effects on Anxiety and Stress Reactivity. J Clin Psychiatry. Aug;74(8):786-92. doi: 10.4088/JCP.12m08083.
6. Killingsworth, Matthew A. and Gilbert, Daniel T. (2010). A Wandering Mind is an Unhappy Mind. Science 12 Nov. Vol. 330 no. 6006 p. 932.
7. Freeman, Elizabeth. “Meditation Improves Emotional Behaviors in Teachers, Study Finds.” University of California San Francisco. UCSF, 28 Mar. 2012.