Social Cognitive and Affective Neuroscience. Focused attention meditation training modifies neural activity and attention: longitudinal EEG data in non-meditators. Increases in theta oscillatory activity during episodic memory retrieval following mindfulness meditation training.

Nyhus E, Engel WA, Pitfield TD, Vakkur IMW. Effects of Mindfulness-Based Stress Reduction on employees' mental health: A systematic review. Janssen M, Heerkens Y, Kuijer W, van der Heijden B, Engels J. An explanation and analysis of how world religions formulate their ethical decisions on withdrawing treatment and determining death. Use of mindfulness sitting meditation in Chinese American Women in treatment of cancer. Meditation research, past, present, and future: perspectives from the Nalanda contemplative science tradition. Think of it as a great way to leave work stress where it should be-at work. Others choose to meditate after work as a way to wind down from their busy schedules and refocus on family and home. A morning meditation practice can do wonders for keeping you calm and reminding you to be mindfulВ throughout the day. Many people find that focused meditation (or any meditation practice) is a great way to begin their day. If the experience is frustrating and you donвЂ™t really want to continue, you may find more success with other types of meditation like the karateВ breathingВ meditation. With practice, this type of meditation becomes easier and more effective. Work your way up to longer sessions over time. Feeling discouraged may prevent you from sticking with it. If youвЂ™re expecting to do it perfectly, you may actually create more stress for yourself.

Don't worry about failure.В If you find your mind engaging you and realize that youвЂ™re not being fully present with the sensations of your chosen target, donвЂ™t let your inner perfectionist beat you up for doing it 'wrong.' Simply congratulate yourself for noticing and return back to the present moment and the sensations you're experiencing.

You may be focusing on something, but the goal is to maintain a quiet mind. If your internal monologue starts to analyze your target or begins to rehash stressful situations of the day, worry about the future, make a list for grocery shopping, or anything else, gently turn your attention back to your chosen target and the sensation it provides. If you are focusing on your breath, for example, pay attention to the sensations you experience as you inhale and exhale each breath.

The idea isn't to think about it but simply to experience it, being fully present in the moment. Zero in on the sensations including the sound, smell, sight, and details of your focal point. Turn your attention to your chosen target.You can cross your legs but you don't have to if you're more comfortable in another position, just as long as you can fully relax without falling asleep. Loosen your shoulders and breathe from your belly. If you are sitting on the ground, preferably propped yourself up with a cushion or block so that your thighs are relaxed and your spine remains tall. If you are sitting on a chair, sit right on the edge of it, relaxing into your pelvic bones with your feet on the floor. Focusing on your breath is a good choice since it is usually the entry point to any meditation practice.

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