DEAR FRIENDS,
We are not all born natural yogis or fall into a peaceful practice “on demand”.
Frank Lipman, MD offers the following advice in his New Book that we recommend entitled, The New Rules of Aging Well.
20 Minutes a Day of Doing Something Meditative
Here’s a question: If something is bothering you, are you able to shut off your brain at a certian point in the day and put it away? Can you stop thinking about whatever the situation is, or does it stay with you and keep you up at night? This is not the only reason to meditate, but it is one motivator. Having some sort of mindfulness practice helps you find relief from the thoughts that dog you - which are likely to cause stress, shallow breathing, and tightness in your body.
But there are different ways to quiet the mind. You don’t have to meditate, per se, because if that isn’t something that you look forward to you won’t do it. It’s better to carve out 20 minutes a day for a peaceful practice that suits you: something simple that you enjoy, unplugged, without phone interruptions. Knit in a quiet place; play an instrument, listen to music you love, eyes closed; sketch a tree or a person across the way at a park; walk slowly (in nature or even in the city), being mindful of what is around you. Dig in the garden, color in a coloring book, wander in the woods and collect a certain type of leaf; you can change your practice by the day, season or circumstance, taking advantage of what is around you. Watching fish in an aquarium works. Hunting for sea glass on a beach. Observing birds or bees in a garden.
Take this time seriously, and treat it like an appointment. Sneak off and shut the door, or slip outside. The point is not the formality of classic meditation. The point is to let the mind drop into a quiet place regularly for 20 minutes or so. You’ll experience a shift, sometimes subtle and sometimes obvious, if you give yourself this 20-minute block.
And if you want to try to sit and meditate, that’s fantastic. We’re big fans. Meditation has a lot of proven benefits, short - and long-term. It slows aging of the brain, lowers blood pressure, and lengthens telomeres (those protective “aglets” on the ends of DNA strands). It gives you energy, improves concentration, and helps you sleep better. And it lifts your mood - it actually makes you feel happier. (If it relaxes you, meditation at bedtime is fine. But many people find it energizing, and for those folks daytime is best).
There are great apps for beginners, including Headspace, Oak, Meditation, Calm, Breathe, and Brightmind. You can also find in person guided meditation sessions at meditation spaces and yoga studios. Meditating in a group with a teacher can be extremely helpful as you develop a practice.
As with yoga, there are many styles of meditation, and classes or apps might mix elements from different sources. Some of the common types are mindfulness meditation, mantra meditation, and loving-kindness meditation. If the first approach or teacher or app doesn’t speak to you, find another- don’t dismiss meditation altogether. Keep looking til you find the method, voice, vibe that you connect to.
-Frank Lipman, MD
Meditation Practice 11/17/2020
As always, gratitude. From Inspire to you and your loved ones, Happy Thanksgiving!