What

Why

Here is an EXCELLENT summary on many benefits of Mindfulness

Did you know… mindfulness meditation actually makes positive structural changes in your brains neurocircuitry? This physical “re-wiring” of your brain increases attention, focus, and concentration, as well as reduces stress and cortisol levels, improves sexuality and mood states, slows aging, enhances empathy, improves emotional intelligence, as well as treats addiction, anxiety, and depression.

and a wonderful video summary

Did you know that if you stay in the moment, you are happier…even if the task is not one you love?

So says Matt killingsworth of Track Your Happiness.  By downloading and using this free APP, it will not only help you be more mindful, but also help in further research. Here is what Matt has learned so far:

 

Getting started on your own meditation

There are several websites offering advice about the actual mechanics of meditating: GIAIM, Zen Habbits, Mindful, GoodlifeZen. 

• Basically they all offer similiar tips:
• Make it a routine
• Get comfortable and create a space. 
• Turn off phones and other distractions. 
• Start small and work up to bigger meditations
• Forgive yourself when you don’t quite get there. 

I think doing it with someone, taking a course or following a specific program is a very good idea. Some free options:

Smiling Mind

They have a special 7 Day Challenge Starts Feb 16th. 

Oprah & Deepak’s 21-Day Meditation Experience Starts March 16th. 

A really well laid out 8 week training of MBSR. No fees, no regsitraions. Just dive in. Not just the meditation, but reading and videos. Very nice. 

Insight meditation has a ack to basics 6 week course, complete with audio and written transcripts. 

Get yourself an iphone (or Android) App or two

App developers have done a truly wonderful job bringing mindfulness to our mobile world. Some are medtitation timers, others are simply reminders to take a moment, while others offer guided meditation and tracking programs. Lifehacker, Outside Magzaine, and Healthline have all recently done a “best of” roundup recently. Some common ones include:

 

 

 

  

 

  

 

    

 

  

More advanced options

UCLA offers up some great free guided meditations:

Title	Length
Breathing Meditation	5 mins	Play	iTunes
Breath, Sound, Body Meditation	12 mins	Play	iTunes
Complete Meditation Instructions	19 mins	Play	iTunes
Meditation for Working with Difficulties	7 mins	Play	iTunes
Loving Kindness Meditation	9 mins	Play	iTunes
Body and Sound Meditation	3 mins	Play	iTunes
Body Scan Meditation	3 mins	Play	iTunes
Body Scan for Sleep	12 mins	Play	iTunes

Not to be outdone, UCSD also offers more great meditations and Yoga lessons:

 

• 45 Minute Body Scan guided by Steven Hickman
  • (55 Mb) This is the “regular” Body Scan that is on the basic set of CDs given to all participants.
• (Mono) 45 Minute Body Scan guided by Steven Hickman
  • (33 Mb) This is a smaller file (mono) version of the Body Scan above.
• 20 Minute Body Scan guided by Steven Hickman
  • (27Mb) This is a shortened version of the standard 45-minute Body Scan used in the MBSR course.
• 45 Minute Seated Meditation guided by Steven Hickman
  • (55 Mb) This is the “regular” Seated Meditation.
• (Mono) 45 Minute Seated Meditation guided by Steven Hickman
  • (32 Mb) This is a smaller file (mono) version of the Seated Meditation above.
• 20 Minute Seated Meditation guided by Steven Hickman
  • (8Mb)This is a slightly shorter version of the standard 45-minute Seated Meditation used in the MBSR course.
• 15 Minute Lovingkindess Meditation guided by Steven Hickman
  • (18Mb) This traditional meditation practice is intended to help the practitioner cultivate compassion.
• 10 Minute Wisdom Meditation guided by Steven Hickman
  • (12Mb)This practice assists the practitioner to cultivate and access his or her inner wisdom for healing, kindness and compassion.
• 15 Minute Awareness of Breath Meditation guided by Lois Howland
• 15 Minute Mindful Movement Meditation guided by Lois Howland
• 15 Minute Mountain Meditation guided by Lois Howland

FreeMindfulness has done wonderful job compiling various free meditations.