Meditation
**Resolution No. 5:** Meditate for 10 minutes daily.
Meditation, often praised for its benefits by scientists and life coaches alike, positively impacts brain structure and function. Brain scans show us that meditation enlarges the regions of the brain (Temporo Parietal Junction, Left Hippocampus) responsible for stress management, cognitive abilities, self-awareness, compassion, emotional regulation, learning, and empathy. On the other hand, it shrinks the region of the brain (Amygdala) responsible for fear, anxiety, and terror.
You could think that meditation is reserved for those with ample time to sit in prolonged silence. But that's not the case. An effective meditation session looks like
- Finding a quiet and comfortable place where you won't be disturbed.
- Choosing either a comfortable sitting or lying posture.
- Keeping your back straight and your hands resting on your lap or knees.
- Closing your eyes or softening your gaze and turning off any bright or strong lights.
- Directing your attention to your breath.
- Noticing the sensation of each inhale and exhale and how your chest rises and falls after each round.
- Being the observer rather than the reactor of your thoughts.
- Taming your wandering mind by gently bringing your focus back to your breath.
- Progressively bringing awareness to different parts of your body, starting from your toes and moving up to your head.
- Noticing any tension and allowing it to release.
- Starting with a few minutes and gradually extending the time as you become more comfortable.
- Instead of rushing, as the timer turns off, naturally, open your eyes and bring your awareness to your surroundings.
Note: (i) You can mix journaling with meditation by writing down your thoughts before and after a meditation session. (ii) Use guided meditation recordings or apps to help you get started.