Mindfulness and Meditation: Benefits and Practical Tips
In today’s fast-paced world, finding moments of peace can feel impossible. Mindfulness offers a simple yet effective way to cultivate inner calm and enhance your health. In fact, according to the National Health Interview Survey, a growing number of Americans are meditating.
“Mindfulness is an intentional, nonjudgmental awareness of the present moment,” says Dr. Susan Evans, professor of Psychology in Clinical Psychiatry, director of Education in Psychology and director of the Cornell Cognitive Therapy Clinic. “It’s a way to be open to all that’s in your consciousness—bodily sensations, thoughts, emotions and other experiences.”
Making use of mindfulness could provide a boost to your good health. Here’s why and how to get started.
Why You Should Consider Mindful Meditation
Thanks to mindfulness and meditation, many people enjoy a wealth of benefits, including:
- Emotional stability. Life throws curveballs. Practicing mindful meditation helps you develop resilience, allowing you to respond to challenges with greater calm and emotional balance, rather than being swept away by negative emotions.
- Health improvement. Mindfulness has been connected to improved sleep, blood pressure and immune function. It may also reduce attention-deficit hyperactivity disorder symptoms and be a helpful tool in managing chronic pain.
- Laser focus. Distractions are everywhere. Mindfulness can train your mind to focus on the present moment, improving concentration and productivity.
- Memory assistance. Mindfulness helps boost your working memory, the mental workspace you use for problem-solving, decision-making and comprehension.
- Relational strength. Being mindful helps you manage stress and regulate emotions. Both benefits can foster deeper connections with others.
Adding Mindful Meditation to Your Life
If you’re eager to incorporate mindful meditation into your life, Dr. Evans has good news.
“You can practice mindfulness at any time during your everyday life,” she says. “You simply spend some time being open to all that’s in your consciousness.”
To squeeze some mindfulness into your everyday routine, try these techniques.
- Body scan meditation. While sitting or lying down, close your eyes and breathe deeply. Then, focus on one part of your body at a time. Notice how the specific body part feels and allow it to fully relax before moving to the next body part.
- Sitting meditation. While resting and relaxing, focus on your breathing. Feel air come in and out of your nostrils or mouth. If your attention wanders, that’s okay. Simply refocus on your breathing, without getting discouraged or upset at yourself for allowing your mind to wander.
- Yoga. Focus on your breathing while holding a specific pose. Weill Cornell Medicine experts teach a variety of yoga classes so you can learn poses in a safe, controlled environment. Talk to your provider about yoga if you are pregnant or have health conditions, such as arthritis or sciatica.
“There’s a natural tendency to judge the experience, and oftentimes, it’s not in a good way because of expectations and goals,” Dr. Evans says. “I encourage people to suspend goals and then, whatever happens, happens.”
Ready to experience the transformative power of mindfulness? Find a doctor at Weill Cornell Medicine who can help you take steps toward better health.