| It may seem intuitive that our mind’s activity would | | | | can. Relax your body completely. At first, just focus on |
| affect our brain’s biology, but now new research is | | | | the rhythm of your breath in your chest; just relax and |
| supporting that assumption. It reveals that meditation | | | | follow your natural pattern. (You can also do this lying |
| and other techniques affect brain fitness at the level of | | | | on your back.) |
| your genes—turning genes on or off that are | | | | - Focus on each part of the body, letting go of all |
| associated with free radicals, inflammation, and cell | | | | tension in that area. With every exhalation, try to |
| aging, which affect cell and tissue damage. They have | | | | release more and more tension from your body. |
| also been shown to affect our body’s “fight or | | | | Thoroughly release all tension from your face, |
| flight” response to stressors. | | | | shoulders, arms, back, abdomen, and feet. |
| In fact, according to an article by Michelle Andrews in | | | | - When your chest relaxes, gently begin to breathe |
| the May 4, 2009 issue of the Baltimore Sun (“How | | | | more deeply into the abdomen, until you feel increased |
| to beat stress and angst through meditation”), one | | | | warmth there. |
| study on individuals who were meditation novices | | | | - Notice any emotions or thoughts that you have. |
| showed changes in brain and behavior after two | | | | Visualize them as part of the tension in your body. You |
| weeks of daily 30-minute meditation sessions. | | | | may see it as a dark cloud within you. |
| While it can’t eliminate all of your problems, Richard | | | | - As you breathe in, imagine that a bright light is piercing |
| Davidson, director of the Waisman Laboratory for | | | | through that darkness, the way sunlight cuts through a |
| Brain Imaging and Behavior at the University of | | | | cloud. |
| Wisconsin-Madison, says, "It can transform the | | | | - As you exhale, toxic vapors from the clouds are |
| emotional brain in ways that promote higher levels of | | | | expelled from your body. |
| resilience (and) less vulnerability and affect the body in | | | | - Smile gently with each exhalation, allowing the light to |
| ways that can improve health." | | | | overcome the darkness. Continue until all of the |
| There are many different kinds of meditation, and | | | | darkness has evaporated from your body and mind. |
| many places and people available to train you in | | | | How do you feel now? Keeping this feeling requires |
| meditation. But here is a simple one from Principles of | | | | consistent practice. As Davidson says, "This is mental |
| Brain Management by Ilchi Lee that you can try right | | | | exercise. If one wants (benefits) to continue, you have |
| now: | | | | to continue." So try and practice this every day for |
| - Sit comfortably, making your back as straight as you | | | | long-term results. |