Although meditation sounds simple, it takes discipline to remain still in body and mind. You have to block out the world around you and quiet your thoughts. By controlling your attention as you meditate, you will begin to feel more relaxed and at peace. And this peacefulness usually lasts far beyond the meditation itself.

Meditation allows you to become more purposeful about your actions. It teaches you how to respond, rather than react, to situations in your life. Many health care providers are now including meditation as part of treatment for several conditions. Some of the numerous benefits of meditation include:

• Lower blood pressure
• Decreased pain
• Improved function of the immune system
• Improved mood and brain function

There are several theories about how meditation may improve your physical and mental health. One theory is that it reduces activity of the sympathetic nervous system. This leads to a slower heart rate, lower blood pressure, slower breathing and muscle relaxation.

There are several types of meditation you can try. The first is mindfulness meditation, where you focus on an awareness of the present moment. You start with a single central point, such as your breath, and then expand to include thoughts, emotions and sensations.

To try this method, first find a quiet place with few distractions. Sit in a chair or on the floor. Become aware of your breathing and focus on the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall, and the air enter your nostrils and leave your mouth. Watch every thought come and go. When thoughts come up, don't hold them back. Simply note them and return to your breathing. As the time comes to a close, sit for one or two minutes, becoming aware of where you are and then get up slowly.

Moving meditation is another method, where you can try a form of exercise to combine fitness with meditation. Yoga, for instance, focuses on breathing, movement and posture to help you relax and control stress. Tai chi is a form of meditation that combines slow, gentle movements and deep breathing. Some people do a walking meditation. With this method, you slow down your walk so that you can focus on your steps and the movement of your legs and feet.

Whatever method you choose, make sure you give yourself 20 to 30 minutes every day to get the best results. You may be surprised how much better you feel … physically and mentally.

Source: The StayWell Company, LLC