Biggi Does Detox – Day 5

In today’s hectic lifestyle, nothing is more important than the ability to unplug and relax. It’s nearly impossible these days to quiet your mind, or even sit still. But, did you know that you can use meditation to become healthier and happier? Here’s how…

Meditation for Beginners

Mindfulness is a 21st-century Western adaptation of the ancient Buddhist practice of meditation. It’s a great practice that does not require any equipment or much time, and can be done anywhere, anytime.

Leo Babauta from Zenhabits says:

The most important habit I’ve formed in the last 10 years of forming habits is meditation. Hands down, bar none. Meditation has helped me to form all my other habits, it’s helped me to become more peaceful, more focused, less worried about discomfort, more appreciative and attentive to everything in my life. I’m far from perfect, but it has helped me come a long way.

He also shares his 20 tips on making meditation a new habit. (You don’t have to implement all at once!)

1. Sit for just two minutes.
2. Do it first thing each morning.
3. Don’t get caught up in the how — just do.
4. Check in with how you’re feeling.
5. Count your breaths.
6. Come back when you wander.
7. Develop a loving attitude.
8. Don’t worry too much that you’re doing it wrong.
9. Don’t worry about clearing the mind.
10. Stay with whatever arises.
11. Get to know yourself.
12. Become friends with yourself.
13. Do a body scan.
14. Notice the light, sounds, energy.
15. Really commit yourself.
16. You can do it anywhere.
17. Follow guided meditation.
18. Check in with friends.
19. Find a community.
20. Smile when you’re done.

If you like these tips, check out Leo’s full article: Meditation for Beginners: 20 Practical Tips for Understanding the Mind

PL Chang from The Mind Unleashed also shares his 5 Tips on How to Meditate for Beginners:

1. Scan your body
2. Mantras
3. Peaceful music
4. Imagery
5. Focus your awareness on your brain and heart

Meditation for Health & Happiness

It makes you a better athlete – People who practice Transcendental Meditation have similar brain functioning to elite athletes, according to a study in the Scandinavian Journal of Medicine and Science in Sports.

It lowers stress levels – Mindfulness is not only associated with feeling less stressed, but it actually helps to lower your cortisol levels (the stress hormone), according to research from the Shamatha Project at the University of California, Davis.

It helps you cope with illness – When women with breast cancer practiced mindfulness as well as art therapy, their stress and anxiety-related brain activity changed, in a study in Stress and Health.

It can help you lose weight – A study from UC San Francisco found that obese women who were trained to experience the moment-by-moment sensory experience of eating, as well as who meditated 30 minutes a day, were more likely to lose weight.

It can help you battle disease – A new study in Cancer found that in some breast cancer survivors who regularly practice stress-reducing techniques, including mindful meditation and yoga, their cells have been physically changed despite no longer receiving treatment.

It decreases anxiety and depression – When researchers from Johns Hopkins University combed through nearly 19,000 meditation studies, they found that some of the best evidence was in favor of mindfulness meditation easing psychological stresses like anxiety and depression.

Check out all 17 Powerful Benefits of Meditation from Shape magazine.

I Hate Meditation

Do you hate meditation? You’ll really get a kick out of this, and it may even change your mind!

Oh, and if that’s your kind of meditation, here’s the link to the iOS app.

Leigh Weingus’ typical “I’m supposed to be meditating” inner monologue went like this:

This is horrible. Why haven’t I learned my lesson? I should just leave yoga early. I don’t think the teacher would get that offended. I wonder if Tanya texted me back about our Saturday dinner plans yet. Ugh, I wish I could check my phone. I wonder if those succulents I Instagrammed got more likes during class. Do these pants look good on me? OK, so after this I’m going grocery shopping. I need kale, spinach, dark chocolate peanut butter cups — oh man, could really go for one of those right now — chicken, bread… When is this going to be over? I don’t have time for this.

Find out how she’s been converted and is now enjoying the benefits of meditation in her post I Hate Meditation, But I Did It Every Day For Two Weeks

And, please invite a friend to pick up this healthy meditation habit by sharing this post with them. They might even become your accountability buddy. You never know. Share the love!