Usually I lie in bed and breathe rythmically. I pretend I’m in a coccoon and nothing that my normal life finds valuable or important matters in the coccoon. Tai Chi is also useful to provide the relaxation meditation gives.
My problem is I don’t like the idea that I’m supposed to spend 30 minutes or more meditating, because alot of people seem to recommend taking that long. I’ve tried that and its too boring so I end up quitting. Usually 5 minutes once or twice a day is enough, but it took a while to figure that out.
I really need to take it more seriously though. I have pretty good moods as it is (due to nutritional therapy, exercise and cognitive tools) but still.
A controlled study of 90 cancer patients who did mindfulness meditation for 7 weeks had 31% lower stress symptoms and 67% less mood disturbance than those who did not meditate.
The functional M.R.I. images reveal that when people are
emotionally distressed - anxious, angry, depressed - the
most active sites in the brain are circuitry converging on
the amygdala, part of the brain’s emotional centers, and
the right prefrontal cortex, a brain region important for
the hypervigilance typical of people under stress.
By contrast, when people are in positive moods - upbeat,
enthusiastic and energized - those sites are quiet, with
the heightened activity in the left prefrontal cortex.
Dr. Kabat-Zinn taught mindfulness to workers in a
high-pressure biotech business for roughly three hours a
week over two months. A comparison group of volunteers from
the company received the training later, though they, like
the participants, were tested before and after training by
Dr. Davidson and his colleagues.
The results bode well for beginners, who will never put in
the training time routine for lamas. Before the mindfulness
training, the workers were on average tipped toward the
right in the ratio for the emotional set point. At the same
time, they complained of feeling highly stressed. After the
training, however, on average their emotions ratio shifted
leftward, toward the positive zone. Simultaneously, their
moods improved; they reported feeling engaged again in
their work, more energized and less anxious.