The world’s wisdom traditions have long known the benefits of meditation for physical well-being and spiritual development. In the last 30 years there have been multiple scientific studies conducted in the West at hospitals and research institutions that do in fact confirm positive physical and psychological effects from meditation. Science now realizing there are specific lengths of medication time needed for certain physical and spiritual effects.
Here’s what happens to the body based on the time we sit in meditation.
- 3 Minutes: Affects the body’s electromagnetic field, circulation and stability of the blood.
- 11 Minutes: Begins to change the nerves and glandular system.
- 22 Minutes: Balances the positive, negative and neutral mind as they begin to work together.
- 31 Minutes: Allows the glands, breath, and concentration to affect all the cells and rhythms of the body.
- 62 Minutes: Changes the gray matter in the brain. The subconscious and the outer projection are integrated.
- 2-1/2 Hours: Changes the psyche in its relationship with surrounding magnetic fields so the subconscious mind is held firmly in a new pattern by the surrounding universal mind.
Remember, even three minutes helps the body so start slowly and do not strive for perfection, rather strive to simply make a habit of sitting for at least 3 minutes per day and work up slowly!! We do not earn extra points for RUSHING!
Basic Breath Meditation Technique
This basic breath meditation is a great place to start to develop mindfulness and promote relaxation. Through this, you will learn to watch your mind’s incessant chatter and return your attention to your breath. Over time, you will be able to see your thoughts come, peak, and fade away – without getting caught up in them.
- Breathe naturally. Focus your attention on your breath.
- On the inhale of the breath, in your mind say “I am at calm”, on the exhale say “and at peace”.
- Rest your mind between breaths.
- Do not struggle or fight. When your mind wanders (which it will), gently return your attention to your breath and return to the words on inhalation and exhalation. Your wandering mind is part of meditation.
Once you have done this for several minutes and calmed the mind, keep your attention on your breath – either at the tip of your nose or in your belly. When your mind wanders, just notice it, watch it for a moment, and then return your attention to your breath.
Continue this for the rest of the allotted time.
Over time, your ability to stay with your breath during meditation sessions will improve. And with regular practice, in your everyday world you will begin to feel more present and “in the moment,” and be able to simply observe your thoughts and emotions rather than being dragged around by them.
Enjoy the learning!!! Enjoy the peace.