By Natasha Turner, ND

New research has found that meditation may actually reshape the brain, modify our response to daily situations and train the mind. It can lower cholesterol, blood pressure and the stress hormone cortisol as well as lengthen our life span.

Meditation works. It is recommended by doctors as an essential component of any wellness program. However, you can leave the crystals, candles and incense by the wayside; meditation is as easy as listening to the sound of your breath or repeating a word or phrase for 10 to 40 minutes per day. Think of meditation as the cheapest and easiest sport to play. The only requirement is discipline and the ability to be alone with yourself, comfortably and without distraction. Ultimately, this is the challenge, as the typical attention span is about 8 minutes and many of us would rather zone out to an episode of Survivor than practice conscious awareness of our internal environment. More often we attempt to avoid or distort reality rather than embrace it. But once you embark upon it, you will find the journey to enlightenment is accompanied by physical, emotional and spiritual benefits.

How to Meditate

Meditation is as easy as five simple steps:

1. Sit or lie in a comfortable, quiet place where you will not be interrupted or distracted. You may want to designate a space at home for this.

2. Close your eyes, rest and do nothing.

3. Concentrate on the sound of your breathing and how it feels flowing in and out. You may find it useful to imagine your breath washing in and out like waves on the beach. You can also pick a word or a phrase that is soothing or meaningful to you. Repeat the word or phrase to yourself each time you exhale.

4. Stay in tune with your breathing or the repetition of the phrase. You will be amazed at how often thoughts creep into your mind—just acknowledge them and return your focus to your breath. With practice, the amount of time you will be able to sit without your mind wandering will lengthen, and you may find solutions you have been searching for will appear.

5. Try to practice body awareness. Check for tension, especially in your jaw, forehead, shoulders, lower back and hips—all the way down to your toes. Relax the areas that feel tight as you continue breathing.

Some forms of meditation may actually involve physical, repetitive motions like running or cycling. To meditate while doing activities such as these, practice staying focused on your breathing and allow thoughts to pass unattached as they manifest.

The Physical Benefits of Meditation

The Psychological and Spiritual Benefits of Meditation

References