Keep Your Brain Healthy in Just 5 Minutes a Day

Today is World Mental Health Day and during these times of war, hurricanes, the upcoming elections in the US and the added stress that may come with our roles in business and family situations etc., there is a sense of confusion and worry throughout the world, that we are all sensing.

Many of us make time make time for a healthy lifestyle, whereby we take time to exercise and eat well to keep our bodies healthy...right? Well, with all that is going on in our lives today, it’s just as important to keep our brains healthy too. Especially if we want to deal better with the stress we face, be more productive, and reduce the risk of Alzheimer’s disease and dementia later in life.

The good news is, that in as little as five minutes a day, you can keep your brain in tip-top condition by practicing meditation.  Yes, meditation not medication. :-) Meditation has helped me not only with dealing with stress, but also coming up with creative ways for dealing with challenges that arise in business.

A Harvard study showed that meditation can increase the size of your brain, in the area responsible for learning, memory, and in the structures associated with self-awareness, compassion, and introspection. The study also showed that the participants had reductions in stress which correlated with a decrease in size of the area of the brain (amygdala), which is associated with anxiety and stress. All of this in just eight weeks of regular practice. [1]

Here’s how you can develop a meditation practice that suits you and your lifestyle, to start taking better care of your brain right now.

1. Find the Right Meditation Style for You

Possibly the most important way to start a meditation habit is to find out what works for you. You don’t have to sit on a cushion for hours in a temple unless you want to. There are meditation apps for your smartphone, yoga and meditation tutorials on the internet, or you can find a meditation group in your local community. It can be as easy as sitting in a park during your lunch hour. I have met someone who told me that he meditates while taking a walk.

2. Schedule Meditation Time

Be intentional and make time in your schedule for a regular meditation practice. Studies have shown that as little as five or ten minutes a day is enough to feel the benefits of meditation, but it must be done consistently. If you can find time to brush your teeth, you can find time to meditate. It has been recommended that first thing in the morning after you awake is the best time.

3. Start Small

You don’t have to launch into a full 30 minute meditation session to start. Take baby steps and begin by just sitting quietly and focusing on your breath. Observe your breathing and feel calmer as you concentrate inwards.

4. Introduce Meditation Exercises

Once you feel comfortable sitting and breathing quietly, you can add in some meditation exercises. A good one is the Box Breathing exercise:

• Close your eyes.
• Breathe in through your nose for a count of 4, counting at a pace that’s comfortable for you.
• Hold your breath for a count of 4 and then breathe out through your mouth as if you a blowing into a straw for a count of 4.  
• Then hold your breath for a count of 4 before breathing in again.  
• Do this for 10 rounds.

In doing this exercise you are regulating your breathing, and calming your amygdala [2], helping you to deal with stress. Adding a five-minute meditation practice to your day is the first step to a healthier, happier brain.

If you would like to learn more about living a stress reduced life and getting clarity on your goals and dreams, fill in the Contact Me form and I look forward to speaking to you.

To Your Dreams!