Practice: Do a mindfulness program 5 – 30 min. a day. Start with 5 minutes then increase gradually.
What is mindfulness?
“Mindfulness is the psychological process of bringing one’s attention to the internal and external experiences occurring in the present moment. Large population-based research studies have indicated that the practice of mindfulness is strongly correlated with well-being and perceived health.”
How it is done:
“Mindfulness meditation is practiced sitting with eyes closed, cross-legged on a cushion, or on a chair, with the back straight. Attention is put on the movement of the abdomen when breathing in and out, or on the awareness of the breath as it goes in and out the nostrils. If one becomes distracted from the breath, one passively notices one’s mind has wandered, but in an accepting, non-judgmental way and one returns to focusing on breathing.”
A consistent practice can help alleviate:
Stress, chronic pain, anxiety, social anxiety, depression, and illness. “The relevant theoretical and empirical literature suggests that mindfulness may serve clinically meaningful functions in alleviating PTSD symptoms.”
“There’s still much to discover, especially in terms of what is happening when the brain comprehends the present moment, and what other effects mindfulness might have on people. Research on the technique is still in its infancy, and the imprecision of brain imaging means researchers have to make assumptions about what different regions of the brain are doing.”
Companies using mindfulness include: Google, Goldman Sachs, Deutsche Bank, General Mills, Intel, Aetna and Target.
Tara Brach, Ph.d, offers meditations on her podcast
Gil Fronsdal, Ph.d, offers guided meditations
On their pages you can find programs, book recommendations and more info:
Below are the people I recommend:
“He is a Professor of Medicine Emeritus and creator of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts MedicalSchool. Kabat-Zinn was a student of Buddhist teachers such as Thich Nhat Hanh and Zen Master Seung Sahn and a founding member of Cambridge Zen Center. His practice of yoga and studies with Buddhist teachers led him to integrate their teachings with those of science. The Stress Reduction Clinic has served as the model for mindfulness-based clinical intervention programs at over 200 medical centers and clinics nation-wide (US) and abroad.”
“She holds a Ph.d. in clinical psychology and went on to complete a five-year Buddhist teacher training program at the Spirit Rock Meditation Center, under the guidance of Jack Kornfield.
Her 2003 book, Radical Acceptance: Embracing Your Life With the Heart of a Buddha, focuses on the use of practices such as mindfulness for healing trauma. Her 2013 book, True Refuge: Finding Peace and Freedom in Your Own Awakened Heart, offers practices for tapping into inner peace and wisdom in the midst of difficulty.”
Jack Kornfield – offers books, audio, free podcasts and videos.
“Trained with a Ph.D. in clinical psychology, Kornfield has written extensively on the bridge between Eastern and Western psychology. He trained as a Buddhist monk in Thailand, Burmaand India. He has taught meditation worldwide since 1974 and is one of the key teachers to introduce Buddhist Mindfulness practice to the West.
You can find more programs and books at: