We have evidence that mindfulness meditation may change the physical structure of our brains. We see increased activity in our prefrontal cortices. These are the parts of our brains that regulate our emotions, make decisions, plan, and perform other executive functions. We tend to have less activity in the parts of our brains that are responsible for reacting to the environment with fear and anger. Mindfulness gives us a chance to see clearly before we do, or think, something that we might regret. Brain changes have a dose-response relationship, which means that the more that you sit, the more benefits you will get!

During mindfulness meditation, attention is typically focused on the body. The rising and falling sensations of the breath are the most common focal point. The purpose of mindfulness meditation is to cultivate attention and awareness. There is no magic involved.

Mindfulness meditation can be practiced either sitting, standing, walking, or laying down. Laying down can make it difficult to maintain concentration without falling asleep. Here, we will focus on sitting. Sit in a quiet place facing a blank wall. Try to find the middle path here. We don’t want to be so comfy cozy that we constantly drift off into dreams and not so uncomfortable that it’s difficult to focus on anything other than your muscles being torn. Meditation should be pleasant! If you get injured, you are doing it wrong!

Typically, one should sit on a chair, cushion, zafu, or seiza bench. Avoid using back support or use as little as possible. Posture is key. Sit with a straightened back and balance your spine like a stack of coins. Gently push the back of your head to the sky. Slightly allow your eyes to gaze about 6 feet in front of you. Hands can rest comfortably folded together. Gently rock side to side until you find where you are balanced and relax your muscles. Let go and let your body breathe for you. It does it all the time anyways. All that is left to do is to sit and follow the breath!