Mindfulness

for a
Calmer Mind
by

____________________
Disclaimer:

The complete ownership of this eBook belongs to its author. No part of this eBook
can be reproduced or transmitted in any form, including print, electronic,
scanning, photocopying, mechanical or recording. If there must be such a need to
reuse the content of this eBook, written permission from the author should be
taken beforehand.
Although the publisher and the author have made every effort to ensure that the
information in this book was correct at press time and while this publication is
designed to provide accurate information in regard to the subject matter covered,
the publisher and the author assume no responsibility for errors, inaccuracies,
omissions, or any other inconsistencies herein and hereby disclaim any liability to
any party for any loss, damage, or disruption caused by errors or omissions,
whether such errors or omissions result from negligence, accident, or any other
cause.
This publication is meant as a source of valuable information for the reader,
however, it is not meant as a substitute for direct expert assistance. If such level
of assistance is required, the services of a competent professional should be
sought.
Table of Contents

Outline
Chapter 1: What is Mindfulness?
Chapter 2: How To Start Practicing Mindfulness
Chapter 3: The Power of Meditation
Chapter 4: How to Practice Meditation?
Conclusion
Outline

Far too often in life, we let the stresses of our daily lives and our hidden
tensions take over our minds and bodies. It seems to be the easy thing to do. But
that’s only because we aren’t using our minds and bodies to their full potential.
We’re allowing our natural defenses to take over while dealing with any type of
issue in your life.
Though it isn’t always a bad thing to let your natural instincts take over, you
have to train your mind to react in a healthy manner for this purpose. However,
most people haven’t done the work required to do so.
For most of us, our minds are shaped due to the influences of the world
around us. And there’s a low chance that it taught us to deal with our issues in a
healthy manner.
Instead, it is time to take the spades into your own hands and teach
yourself the right tools to deal with all the stresses and anxieties of your life.
And one of the best ways to do so is by learning to meditate.
This simple yet powerful technique can open up so many new doors in your
mind that you weren’t even aware of. While it may not solve your problems, it
will teach you more productive ways to deal with those problems.
In this book, we’ll learn some powerful meditation or yoga techniques, as
well as their benefits to motivate you to adapt to this lifestyle.
So read on to learn how this simple practice can transform your life for the
better.
 Chapter 1
What is Mindfulness?
“In today's rush, we all think too much--seek too much--want too much--and
forget about the joy of just being.”
- Eckhart Tolle
Before we can learn how it helps us deal with our daily lives, it is important
to learn what mindfulness really is.
When you think about it, mindfulness is a pretty straightforward concept. It
is a type of meditation that encourages you to be intensely aware of the moment.
You focus on what you are feeling and sensing in the moment without any filters,
interpretation, or judgements.
In theory, it is very simple. Just focus on the moment. But when you try to
practice it, you realize it isn’t as easy as you thought. If it were really that easy,
the world would have been a much more peaceful place.
But as the old saying goes, it is simple, it’s just not easy.

Why is Mindfulness so Difficult?

You may find it difficult to practice meditation because it is almost
impossible to instruct your mind to do something. Have you ever tried to make
yourself not think about a particular memory, more likely a bad one? Then you
know how difficult it can be. Instead of not thinking about that memory, it seems
like your brain starts hyper-focusing on it and reminding you of every little detail
related to that memory or incident.
In fact, we can test that theory right now with this simple exercise.
Close your eyes for 30 seconds, and try to visualize anything but the
following 3 scenarios.
- A rainbow-colored zebra.
- Batman and Spider-Man drinking beer together.
- Tom & Jerry trying to destroy all the pyramids.
Go on, close your eyes for 30 seconds and visualize any but the above 3 scenarios.

Did you do it?

Did you succeed at doing it?
Chances are you didn’t.
In fact, chances are that your mind forced you to think about at least one of
the above-mentioned scenarios – if not all three – for the entire time your eyes
were closed. You had visual imageries of these scenarios, which you abruptly tried
to push away, but they kept coming back.
Don’t worry about it, though. Not being able to do so didn’t mean that you
failed at the exercise – it just means you are human. Because this is one of the
most basic human instincts.
If it was possible to tell your mind what to think and what not to think,
most people would start erasing certain memories – like in the movie Eternal
Sunshine of the Spotless Mind – and no one would have any problems at all.
But fortunately or unfortunately, we do not live in that kind of a world. And
believe it or not, that is actually a good thing. As tempting as it may seem, erasing
your memories isn’t a good idea.
That’s because your memories and experiences make you who you are. If
you start erasing parts of yourself, you will never grow as a person. For all you
know, you may continue repeating the same mistakes over and over again and
erasing them from your mind again and again. And you wouldn’t even know that
you’re doing it. Would you want to live that way?
The purpose of practicing mindfulness is to teach your mind to accept these
thoughts and help you learn from them.
Another reason mindfulness can be difficult to achieve is that it requires us
to separate ourselves from our thoughts. However, most of us get our sense of
self from our thoughts. Our thoughts make up our personal identity. As Rene
Descartes’ Cogito, ergo sum goes, “I think, therefore I am.”
To complicate things further, most of us are usually pretty fond of our own
personal identities. In fact, it wouldn’t be false to say that we are almost addicted
to the mental image we create of ourselves in the mind.
This is why it is usually difficult to leave behind bad habits. Even when we
know that something is bad for us or don’t outwardly like our personalities, we
still have a unique bond with ourselves that we are too afraid to break. Because,
who will I become if I’m not myself anymore?
However, the fact is that our cells and tissues are in a state of perpetual
change. Therefore, we are changing every second. So how can you be certain that
the current you are the same person you were who was packing for that vacation
5 years ago?
We also tend to identify ourselves with our current moods. How many
times have you said things like, “I am angry,” “I am sad,” or “I am frustrated,”?
We create a sense of identity by associating our current emotions to it, instead of
our overall nature and behavioral patterns. This type of language creates little
postcards on our identity.
Think of it this way: Next time someone asks you, “Are you okay?” reply
with, “I am a human being who is momentarily experiencing the emotions of
frustration.” Can you imagine what a bizarre reaction you’d get? Can you imagine
how bizarre of a reaction you’d have if some said that to you?
Austin-Britain philosopher, Ludwig Wittgenstein once said that “Language is
a cage.” Everyone sees the world in a unique and particular manner that is
defined by the language we have learned over the years. Yet, somehow ironically,
our minds tend to make us believe that our thinking abilities are unconstrained
and unfettered.
Our minds also tend to have a negativity bias; which also contributes to our
difficulty in achieving a state of mindfulness. The majority of our thoughts are
negative, redundant, and loathful. This isn’t your fault – this is just how the brain
is built.
Our minds primarily work as protective devices whose job is to stave off
possible future traumas, dangers, disappointments, and even betrayals.
Therefore, it becomes natural for most people to be in a constant state of
skepticism towards the outside world as if it is coming to get you at any moment.

Deconstruction of The Mind

Einstein once said, “you cannot solve a problem from the same
consciousness that created it.” Trying to practice mindfulness can be a little bit
like that.
In essence, the act of mindfulness requires you to get your mind to look at
your mind – to try to observes how your operating system is running. Think about
it: can you instruct your Windows or Mac operating system to debug itself when it
catches a virus? No. Generally, you’ll need some type of an external program that
can diagnose and troubleshoot the problem from outside. Or else, the virus may
keep coming back.
Most of the time, our minds are on autopilot. And not just like an early
Wright Flyer. Instead, our brains are like a sophisticated spacecraft traveling
through a very hectic universe at light speed; like the Millennium Falcon from Star
Wars.
In a way, mindfulness is that external program that enables you to reboot
your system. It is a tool that can be used to clear out the caches, gain insight into
the bug that is causing the operating system to lag or crash, reboot the hard
drives, and make tweaks that will bode well for the overall wellbeing and
happiness.
 Achieving a state of mind that enables you to look at yourself from an
outside perspective and deal with any issues that you may have in a constructive
manner can be difficult; but it’s not impossible.
With a little practice, you can teach your brain to process things in a more
effective manner. And one of the best ways to do so is by practicing mindfulness.
 Chapter 2
How To Start Practicing Mindfulness
“Just because something looks simple doesn't mean it is... and nothing worth
having in this life is easy.”
- Barbara Gordon
Practicing mindfulness is such an effective way to declutter your mind,
you’d expect everyone to start doing it as soon as they learn about it. However,
that’s clearly not the case with the world where people still tend to get frustrated
over the most minor inconveniences.
The reason most people don’t take a simple practice like mindfulness that
seriously is exactly that – it seems too simple. However, simple doesn’t equate to
easy. And this further becomes an issue for a lot of people.
It is such a simple practice. Why isn’t it working for me? I knew it was just
another scam by attention seekers or social media!
And since it doesn’t start working right away, most people give up on
mindfulness a bit too easily. While others just don’t have the patience to carry on
with.
Think about it this way: If you are learning to play the guitar, you won’t
start playing I Want to Hold Your Hand by The Beatles the first time you touch the
guitar would you? Of course, not. You’ll have to spend months – or weeks at least
– trying to learn the basic chords. Then, you’ll learn to play the specific set of
chords required to play I Want to Hold Your Hand – or any of your favorite songs.
And only after that will you be able to play a tune that is recognizable as that
song. Even then, you will likely not be able to play it as effortlessly as The Beatles.
And there’s nothing wrong with that. The Beatles spent years perfecting
their craft. So it is natural that anyone else will have to as well. Practicing
mindfulness can be the same. It requires you to first learn the basics before you
can start seeing any real results.
 Fortunately, you likely won’t have to spend months or years perfecting
those complicated chords. Instead, just sticking with it for a few weeks will allow
you to see some great results.
However, this early phase is when it is crucial to push through. This is the
part that can define how your journey will be from hereon. Don’t worry if you fail
the first time around. Even if it doesn’t work out once, you can always go back
and start from scratch again.
It is important to take the right approach as you begin practicing
mindfulness.

Starting Mindfulness Practice

There are various ways you can practice mindfulness – some more complex
than others. When you start practicing mindfulness, you’d likely want to see
results as soon early as possible. This may tempt you to start with the more
complex exercises. More difficult exercises mean quicker results, right? Wrong.
When you start practicing mindfulness, a better approach is to take things
slow. In fact, start by doing things that can be easily incorporated into your
lifestyle without them seeming likes tasks that need to be completed.
Here are some ideas you can start practicing right now. While these may
not be the typical practices that come to your mind when you think about
practicing mindfulness, they can be extremely helpful in bringing your focus back
to the moment – which is the main purpose behind practicing mindfulness.

 Create Something
One of the best ways you can learn to focus on the present moment is by
creating something; anything. You could draw or paint a piece of art, write a
poem or story, create some music, practice a new dance form, or anything at all.
You don’t even have to be good at it to reap the benefits. The important part is to
create.
Whenever you are actively focusing your mind on creating something, you
inevitably practice mindfulness – whether you realize it or not. This is because you
are almost forced to stay in the moment and focus on what you are doing in the
present moment.
  Disconnect From Your Phone
One of the biggest things that prevent us from being in the present
moment is that little box in our pockets. Spending hours on your phone most
likely means that you are spending most of your time on social media. While
social media can be a great way of staying in touch with your loved ones –
especially those who live on the opposite side of the globe – too much of it can
lead to negative side effects.
Disconnecting from your phone can help you focus on the present moment.
You won’t be spending hours scrolling through your feed, envying that old from
high school who is bungee jumping in Brazil. Instead, you will be able to spend
time with yourself, which will ultimately make you happier in the long run.
However, it isn’t a good idea to completely turn your phone off, especially if you
are the emergency contact of anyone. But trying to keep the use to minimal, for
at least a certain amount of time every day, will be very helpful.

 Take Deep Breaths

This is one thing you can do literally anywhere, at any time, without
needing any equipment or stuff. Yet, the benefits of this simple practice are
immense. By practicing diaphragmatic breathing or belly breathing, you can
instantly start to feel better.
Through this practice, your breath becomes less shallow, which enables you
to focus on the present moment. In fact, meditation ultimately builds upon this
simple practice. Try taking deep breaths a few times each day to feel calmer and
better.

 Mindful Eating
When was the last time you actually paid attention to what you were
eating? Like, actually focused on each bite – the aroma, flavor, taste – as you
chewed and swallowed the food? Eating is one of the most pleasurable
experiences we, as human beings, engage in. Some people enjoy this activity
more than others. But everyone enjoys it to some extent.
Yet, most people fail to truly experience their food. Think about it: eating is
one of the very few things that we all share as human beings. Most of us have at
least two to three meals each day. When you spend so much time of your life
doing this one activity, isn’t it smart to do it in a way that is actually beneficial for
you?
Next time you sit down for a meal, actually bring your full focus to what
you’re eating. That Netflix binge can wait. The e-mails can be answered after half
an hour. Unplug everything and truly pay attention to what you’re eating. And
then, repeat this process for every meal.

When you start taking these small mindful steps, you’ll notice that you are
becoming calmer and more level-headed in your everyday life. Even if the results
are minuscule, they will certainly be worth it in the long run.
“The best way to capture moments is to pay attention. This is how we cultivate
mindfulness.”
- Jon Kabat-Zinn

Start Putting More Effort into Being Mindful

Once you start making these minor changes in your daily life, you’ll start
getting more comfortable with the idea of mindfulness. Afterward, you can start
taking more actionable steps to become even more mindful.
At first, it may seem like you have to put in a lot of effort. But in reality,
that’s not the case. The following are some very simple things you can start doing
today to improve the state of your mind. Yes, they may seem hard on paper. But
once you start including it in your day-to-day life, you’ll find that they aren’t as
difficult as you initially thought. (If you don’t find them difficult from the
beginning, that’s great too!)

 Rethink Your Diet

While we are on the topic of foods, it is also important to discuss what you
are eating. In all honesty, this isn’t something that would provide you with
instant results. You won’t eat a healthy meal and suddenly feel like Budha.
However, what you use to fuel your body has a huge impact on your health – both
physical and mental. Or as Remy from Ratatouille would say,
“If you are what you eat, then I only want to eat the good stuff.”
 You may think that prepackaged bagels will only affect your waistline a little
bit. However, it can have much worse effects on your health. People who
consume a healthier diet generally experience fewer mood swings as compared
to those who indulge in added sugar and trans fat. These people also tend to have
better concentration and an overall better outlook on life. When you have good
concentration, you are naturally able to be more mindful, as your mind drifts off
comparatively less.
When it comes to mental health, one of the biggest culprits is sugar. In fact,
learning about all the negative effects sugar has on your mind and body would
make you wonder why consuming sugary goods provides you with a temporary
spike of feel-good emotions. (Yes, it is temporary, no matter what that voice in
your brain tells you.)
However, this isn’t your (or your inner voice’s) fault, and you are certainly
not alone in experiencing that spike. In fact, you’d be relieved to learn that this is
backed by science. When you consume that muffin or donut, your brain instantly
releases some “feel good” neurotransmitters, such as dopamine. This is what
makes you feel good after having your favorite sugary treat.
As you have probably already figured out, this isn’t good for you in the long
run. The fleeting feeling of happiness is soon followed by a sugar crash, which can
further make you crave even more sugar. Thus, ensuring a vicious cycle of sugar
consumption.
In order to maintain the best state of mind, you have to make sure that
you’re feeding yourself with the right fuels.
Some of the best foods you can consume for this purpose include:
 Fatty fish
 Eggs
 Green leafy vegetables (kale, spinach, lettuce, etc.)
 Non-starchy vegetables (broccoli, cauliflower, peppers, beans, brussel
sprouts, cucumber, artichokes, etc.)
 Berries (blueberries, cherries, etc.)
 A good mix of nuts (brazilian nuts, almonds, cashews, walnuts, etc.)
 Seeds (pumpkin seeds, flax seeds, chia seeds, etc.)
  Yogurt
 Chamomile
 Turmeric
 Green tea
 Avocados
 Turkey
 Even dark chocolate (but in moderation, since it can be high in calories.)
In addition to that, it is important to limit or avoid foods that can trigger
your mental health. These include alcohol, caffeine, added sugar, added salt, fried
food, processed food, and gluten.
As a general rule of thumb, try to get more of your daily caloric intake from
natural sources and less from boxed and manufactured sources.
Making healthy changes to your diet is extremely beneficial for you in the
long run. And once you give these healthy foods a shot, you may even realize that
they are much more delicious than you initially gave them credit for.

 Start A Journal
Journal writing is one of the most powerful yet easily accessible tool that
every single person on this earth has. Yet, most of us fail to utilize it. While there
are some immense benefits of maintaining a journal and various reasons why you
should practice, one of its most important benefits is that it allows your mind to
declutter, so it can automatically become more mindful in your everyday
activities.
“Journal writing, when it becomes a ritual for transformation, is not only life-
changing but life-expanding.”
- Jen WIlliamson
If you’ve tried practicing mindfulness before, but keep failing because your
mind always seems to wander off, writing down your thoughts and everything
that is troubling you can be a really smart idea. It can help take a burden off your
head and make you feel lighter almost instantly.
It has similar benefits to talking to a best friend. However, the difference is
that you are your own best friend here. When you’re talking to someone else, no
matter how close you are to the person, chances are that you may filter your
thoughts at least a little bit before talking about them. You may hide things you
are embarrassed about and not tell them the whole story as it should be. But
that’s not the case with a journal.
While writing down your thoughts, you know that these are only for your
eyes. This means that you can express your unfiltered thoughts without the fear
of being judged or even laughed upon. For this purpose, it is important that you
remain 100% honest with your pen and paper. Remember, it is only for you to
read, so there is really no need to edit your words. When you write things down
exactly as you feel them, you will feel much more calm and relaxed than you are
when you alter your thoughts to fit a narrative.
If you’re scared that someone will stumble upon your journal and read all
of your embarrassing thoughts, you can always destroy the pages after writing
them down. This practice helps you by providing you a safe space to talk about
what’s worrying. This doesn’t require you to go back and re-read your thoughts.
You can if you want to; that’s entirely up to you. But you don’t need to do it for it
to work.
So if you’re scared of writing your unfiltered thoughts in fear of it being
read by someone else, just toss the journal in a shredder afterward. You’ll feel
much better! Plus, the act of shredding and destroying all your troubling and
embarrassing thoughts itself can be a really cathartic act.
The act of journaling allows you to observe your thoughts – which is the
main purpose of practicing mindfulness. No matter what type of journal you try to
maintain, the benefits more or less remain the same.
Whether it’s a thoughts journal, daily journal, morning pages, dream
journal, gratitude journal, brainstorming journal, ideas journal, or even an art
journal, it allows you to unearth parts of yourself that can help you become a
mindful person.

 Create Artwork
Another great technique that can significantly benefit our mental health is
tapping into your artistic side. Remember how when you were a kid, you used to
color outside the lines just because it was fun? You didn’t care that you weren’t
following the ‘rules’. You didn’t care that your artwork wasn’t ‘perfect’. All you
cared about was enjoying it.
It truly was easier to get in touch with your more recklessly artistic side
during your childhood. Unfortunately, as we grow older, most people lose touch
with this side. But that doesn’t mean that you can’t feel the same excitement
again.
Just take out some coloring pencils, crayons, or paints and go wild on a
blank page. The great thing is that you don’t have to be good for this activity to be
effective – just the practice of letting your art flow freely on the canvas can help
you feel better.
The idea that you are creating something can be very beneficial for your
brain and can work as an instant mood booster.
If you feel that painting or drawing aren’t your thing, you can also invest in
an adult coloring book. These coloring books are specifically targeted at helping
reduce stress and anxiety and have recently gained a lot of popularity.
The idea behind these coloring books is very simple – coloring works as a
great stress-reliever. So why shouldn’t adults benefit from it too?
The meditative effects of coloring and painting have also been constantly
backed by science. One such study found that people who were drawing or
coloring in complex geometric patterns saw a significant reduction in their anxiety
– making it a great outlet for stress reduction.
And similar to when you were younger, you don’t have to follow the lines.
In fact, coloring outside the lines may just be the rebellious activity you need to
feel more calm and relaxed.
However, if you are at peace when everything is in the right place, coloring
inside the lines can be one of the most cathartic experiences.
Either way, the important part is to pick up a pencil and set your
imagination free. No matter what you come up with, you will notice the activity
make you a little calmer and happier.
  Learn a Musical Instrument
Admittedly, learning a musical instrument requires a little more effort than
most other things on the list, but it is certainly worth it. Not only is playing a
musical instrument a fantastic outlet to let your creativity run wild, but it can also
improve your concentration, dexterity, and can help reduce stress.
Various research has shown that playing a musical instrument can
positively change the structure of your brain, as well as how it functions. Some of
the most important benefits of this are increased mental alertness and better
long-term memory.
According to a study published by the University of Montreal in Canada in
February 2017, musicians have significantly faster reaction times as compared to
non-musicians. This suggests that learning to play music can help keep our brains
sharper, especially as we grow old. In addition to that, it has various other health
benefits – including reduced stress and anxiety.
It also has various other benefits, including reduced stress and anxiety.
“Research shows that making music can lower blood pressure, decrease
heart rate, reduce stress, and lessen anxiety and depression,” explains Suzanne
Hanser, chair of the music therapy department at the Berklee College of Music in
Boston, USA. “There is also increasing evidence that making music enhances the
immunological response, which enables us to fight viruses.”
Similar to approaching any creative hobby, you don’t have to be good at
the instrument to reap these benefits. Just the practice of learning a musical
instrument will enable you to experience all of this. And once you keep at it for an
adequate amount of time, you are bound to get better at it.
Also, you get to play a musical instrument – who wouldn’t love being able
to do that?
“It's easy to play any musical instrument: all you have to do is touch the right key
at the right time and the instrument will play itself.”
- Johann Sebastian Bach
 If learning to play a musical instrument seems too intense, just listening to
it can also have a positive impact on your mental health. Calming and slow-paced
instrumental music can help induce a relaxation response in the body that helps
lower blood pressure and heart rate. This also helps reduce stress hormones.
Native American, Celtic, or Indian music can also be soothing.
However, it is important that you don’t just listen to these for the sake of it.
You actually have to enjoy the music to feel more relaxed while listening to it. So
if you find these genres boring and would rather listen to Queens or Ed Sheeran,
or even The Spice Girls, just listen to them.
The idea is to listen to whatever type of music you enjoy, as this will
effectively boost your mental health and make you feel calm and relaxed. You
may even make a soothing playlist for yourself and listen to it whenever you need
a booster.

Participating in any of the above activities can be very helpful for you. Not
only can it help you deal with anxiety a little better, but it can also benefit you in
various other ways.
So pick one or more of these activities to incorporate into your daily life,
and start noticing the results soon.
 Chapter 3
The Power of Meditation
Mindfulness and meditation go hand in hand. In fact, they are so
interconnected that most people mistake them to be the same thing.
Meditation also happens to be a very controversial subject. While most
people who have tried meditation swear by the benefits of meditation, people
who have never given it a true chance still remain skeptical about it.
However, you’d be surprised to learn that meditation is one of the most
common habits that is recommended by experts, doctors, and laymen alike. This
is especially true when you’re trying to cope with any type of mental issue.
Most people remain skeptical about it, even after starting to practice,
because the practice itself seems a bit too easy to solve any issues. “I breathe all
the time. How can just focusing on it solve all my issues? If it were that easy,
wouldn’t nobody be stressed anymore?” These are just some of the things that
they may wonder about.
If you actually give it a shot and stay at it for a while, you will eventually
come to learn that mediation is a very powerful practice, that can actively help in
various aspects of your life.
Khajak Keledjian, the founder of the popular meditation app Inscape,
explains it this way. “Meditation is a practice [where] you use a technique—such
as mindfulness, or a mantra—to help train your awareness. Meditation gives you
the space to slow down, quiet your mind, and observe your thoughts as you focus
inward.”
In other words, you can think of meditation as an important part of your
self-care kit. It helps you achieve balance and clarity in thought, improve your
focus, and calm your mind. Not only does this allow you to deal with day-to-day
matters in a healthier manner, but it also allows you to feel less stressed/anxious
and may also help you sleep better.
 However, it is important to remember that meditation isn’t a cure-all for
everything that goes on in your life. It doesn’t make your life problem go away; it
enables you to deal with these issues in a healthier manner.
While meditation came into being as a spiritual practice, generally
popularized by the spread of Buddhism, the phenomenon has been widely
researched by science.
“Meditation  involves deep breathing, as well as relaxing different muscles
groups,” explains Jamie Price, a meditation expert. This deep breathing can shift
your nervous system back to the baseline to help reduce stress and anxiety.
In addition to that, regular practice of meditation can help strengthen the
feelings of social connection. This has been shown to alleviate depression,
increase a sense of wellbeing, and possibly boost immunity.
There has been a lot of research proving that consistent meditation can
yields significant mental health results, including a boost in positive emotions and
a noticeable decrease in anxiety.

How Does Meditation Affect Your Brain?

Meditation has a direct impact on your brain. Whether it becomes directly
apparent or not, as soon as your start practicing meditation, some changes start
taking place in your brain.
From changes in brain volume to decreasing activity in the parts of the
brain responsible for stress, meditation has a variety of neurological benefits.
Here are some things that happen to your brain when you start practicing
meditation.

 Changes Brain Structures

According to a study conducted by a team at Harvard University, published
in the journal Psychiatry Research, a training program called Mindfulness-Based
Stress Reduction (MBSR) effectively increased the cortical thickness in the
hippocampus. This is the part of the brain that is responsible for the regulation of
emotions, we well as controlling learning and memory.
 The same study also observed that regular meditation resulted in a
decrease in the volume of the amygdala – the part of the brain responsible for
negative emotions, such as fear, stress, and anxiety.
The personal reports of the participants of this study also reflected these
results. This means that the changes that were recorded in the brain were also
directly experienced and felt by the participants.

 Slows Down Age-Related Brain Damage

As you age, your brain also ages with you. This can lead to an increased risk
of brain-related issues such as Alzheimer’s disease, Parkinson’s disease, and loss
of memory.
There is some preliminary research that suggests that meditation can
effectively protect the brain against aging. One study published in the journal
Neuromalge suggested that people who regularly meditated had less age-related
atrophy in the white matter of their brains.
Another study published in the journal Frontiers in Psychology found that
the grey matter in the brain could potentially be preserved through regular
meditation.
While this benefit still requires some research, the preliminary research
done so far has shown promising results.

Continuing here…

 Reduce Activity in Brains “Me Center”

Perhaps one of the most interesting effects meditation has on your brain is
that it decreases activity in the default mode networj (DMN). This is the brain
network responsible for mind-wandering and self-referential thoughts; also
refered to as the “monkey mind”.
 The DMN is usually active when we’re not particularly thinking about
anything or focusing on a certain subject; when our minds are just wandering
from one thought to another with no goal in mind.
You know when you randomly start thinking about a movie you watched
recently and then suddenly you find yourself remembering that embarrassing
memory from third grade with little to no idea about how your train of thought
got you there? That is the DMN at work.
The problem is that mind-wandering is typically associated with being less
happy, worrying, and rumination about the past and the future. Morre often than
not, when people let their minds wander, they end up thinking about the not-so-
happy memories stored in their brains. This is why it is necessary for a lot of
people to dial it down.
Studies have shown that the quieting effect of meditation on the DMN
appears to reduce the negative train of thought associated with mind-wandering.
Of course, there will be times when you will find your mind wandering even after
you start meditation. But due to the new connections that form, meditators can
effectively snap back out of it before it transcends.

 It Can Rival Antidepressants for Depression and Anxiety

Several studies have shown that there is a direct relationshop between
mindfulness meditation and its ability to reduce symptons of depression, anxiety,
and even some types of pain. A study review performed in Johns Hopkins
foundthat this effect of meditation was moderate at 0.3.
This may sound low on its own. But it is important to note that the effect
size of antidepressents is also 0.3. And with no known side effects, this makes
meditation sound pretty great.
Afterall, meditation is an active form of brain training. Most people who
havent’s tried meditation have this misconception that practicing meditation
means just sitting down and doing nothing. This is far from the truth.
In fact, meditation is an active training of the mind. Regular meditation care
increase awareness, and different typs of meditation progarmas approach this
goal in different ways.
 It is important to remember that meditation isn’t a magical cure-all for
depression and anxiety. In fact, you should never just give up your
antidepressents and start meditatint thinking it is providing your with the same
benefits. Sometimes, antidepressants are necessary. So never cut down on them
without consulting your health professional.
However, meditation can be used as one of the tools you use to manage
your symptoms. Over time, you are most likely to see the positive effects of thie
practice on your mental health.
 Chapter 4
How to Practice Meditation?
After learning about the benefits of meditation, you may be tempted to
learn how to practice it as well. Fortunately, you don’t have to join classes or read
extensive books to start meditation – not yet, anyway.
In fact, you can start meditation righ now with these simple meditation
techniques. You may, however, join a class if you really want to get in the
practice.

 The Stimulating Breath

Also refered to as bellow breath, this a great way to boost your energy and
help you stay more focused and alert. This practice is often used in yoga to help
increase Prana – the life force of energy. Although the stimulating breath is a safe
practice, it can make you a bit dizzy when you first start practicing it. This happens
because your body is becoming accustomed to the increased energy.
To ease into this practice without any side effects, start with no more than
15 seconds on your first try. Then increase the time little by little as you get used
to it. 
 Find a quiet place where no one will be disturbed by you. (This is a noisy
breathing exercise, so you probably don’t want people around you). 
 Sit up with your back straight and your shoulders relaxed. 
 Keep your mouth closed but relaxed. 
 Begin inhaling and exhaling rapidly through your nose. Try to make sure
that the in and out breaths are in equal duration while being as short and
quick as possible. 
 Aim for three complete breathing cycles per second. It may take a little
practice to reach this aim, so don’t get disheartened if it doesn’t happen on
the first try.
 Notice that your diaphragm will be moving rapidly as well. 
You should be feeling alert and invigorated after a few seconds of this
practice. 
  Relaxing Breathing Exercise
Aso known as the 4-7-8 breathing exercise, this is a simple and
straightforward meditation practice. Since it requires you to count as you breathe
in and out, it allows you to clear your head of other thoughts.
It works as a natural tranquilizer for the nervous system. However, it may
leave you lightheaded, so you shouldn’t be doing more than 4 breaths at a time.
 Find a quiet and relaxed environment to practice in.
 Sit with your back straight and your shoulders relaxed. 
 Place the tip of your tongue against the tissues behind your upper front
teeth. Try to keep your tongue in place as you breathe. 
 Inhale through your nose while counting to 4. 
 Hold your breath as you count to 7. 
 Exhale through your mouth slowly as you count to 8. 
 This is one complete cycle of breath. It is safe to repeat this 3 to 4 times. 
If you have trouble holding your breath for seven seconds, you can reduce
the time to your comfort and slowly build up to the 4-7-8 ratios. Once you’ve
learned this technique, you can use it to relax in stressful situations.

 The Body Scan Meditation

The body scan meditation or body awareness is an exercise that requires
you to focus on various areas of the body in order to tune out any outside
distractions. It is a great technique to help you become more aware of yourself
and how you are feeling at any given moment.
Muscle pain, fatigue, and headaches are exacerbated due to excess muscle
tension. This build-up of pressure can be prevented through body scanning. A
quick body scan only takes a few seconds, but can be very beneficial. It can help
you immediately release tension and feel light and relaxed afterwards. But you
can also do it for an extended period to reap more benefits. 
 Get into a comfortable position. You can sit straight, sit with your back
resting against something comfortable, or even lie down if you want to. 
 For a deeper practice, keep your eyes closed throughout the process. 
  Starting with your feet and toes, tune into your body and pay attention to
any sensations you feel – like discomfort or pain. You may also notice
sensations such as tingling, throbbing, stinging, or aching. 
 Take nice and deep breaths in through your nose and exhale through the
mouth. 
 As you practice deep breathing, release the uncomfortable sensation in
your feet. Allow that area to release, loosen up, and soften. 
 Slowly work your way up the body, paying attention to how each body part
feels. Focus on your legs, hips, back, stomach, chest, neck, shoulders, arms,
hands, and finally, your face. 
You will feel calm and relaxed after completing the whole process. 

It may take time to get uses to these practices. There will be times where
you will feel that nothing is happening, and that there is no use of continuing this
practice. But don’t give up too soon.
Just like anything else, learning to meditate takes time and practice. It
won’t be possible to just wake up one day and become an expert at it. Instead,
take your time and allow yourself to learn.
If you keep up at it, you will certainly notice some positive changes in your
life in a short while.
If you feel like it, you can start taking meditation classes as well. It will
certainly give you a more in depth idea about how meditation works and how to
master the techniques of this practice.
Most towns and cities have some meditation classes and camps, so you
likely won’t have any trouble finding one. But if you do, you can always turn to
the interent for some online coaching or classes.
Conclusion
Learning how to heal your mental health can be intimidating, as well as
challenging. However, it can also be extremely rewarding. The important thing is
that you take the first step, and then follow it with another. And then another.
Sooner or later, you will start noticing that you’re getting better. You will be
able to handle the daily stresses of life as well as the more severe issues a bit
better.
The very fact that you’ve made it to the end of this books shows your
courage in respect to the sensitive issue of mental health. So keep up this
motivation and determination to be the change.
It is also important to remember that there is no shame in asking for help.
There is too much unnecessary stigma around mental health, which needs to be
broken. You should be able to talk to your loved ones about your issues. And if
need be, you may even take professional help to deal with it.
You may never know who may be struggling with similar issues as you
unless you reach out and talk about it. And once you do, you will start learning
that you are not alone in this journey. This, in itself, can be a huge motivator to
continue your journey on the right path.
Your journey could be the motivation for another person to start their own
journey towards a better tomorrow. Isn’t that a beautiful thought? You being the
inspiration for someone doing better in their life?
Yes, it wil take time. But the journey will certainly be worth. And remember
the words of Noam Shpancer,
“Mental health…is not a destination, but a process. It’s about how you drive, not
where you’re going.”