Tuesday, January 28, 2014

Twelve minutes

On January 1st of this year, I committed to meditating three times a week. I've gone in and out of regular meditation practice many times, so I didn't have supremely high expectations that I'd succeed. To my happy surprise, though, I have meditated daily with the exception of three of four times where my days were extremely out of the norm. On January 15th in the New York Times, there was a great article, "Breathing In vs. Spacing Out" (by Dan Hurley) in which psychologist Amishi Jha described her research training United States Marines in mindfulness meditation. Jha found that, "getting as little as 12 minutes of meditation practice a day helped [the] Marines to keep their attention and working memory-- that is, the added ability to pay attention over time-- stable." I don't have any first hand experience with being in the military, much less being a Marine in combat, but I can imagine that having a keen ability to focus and concentrate is of the utmost importance.

In this blog over the years, I've written a lot about busy-ness-- my own, that of other people in my life, of the world at large. For many people, being frantically busy has become so much the norm that they don't even question it. But what if it really did take as little as twelve minutes a day? Would people actually squeeze out this time from their already busy day to improve their overall quality of life?

I have only myself as an example. Since I recommitted to a daily meditation practice, I have added to my already full plate: a major home remodel, a big business opportunity, and an online class in real estate. Here's what I notice, (and I am 95% sure it is due to the short daily meditation practice): I am a better listener, I am less overwhelmed with the largeness of some of my undertakings, I am happier.

In Hurley's article, he shares other research by Yi-Yuan Tang who, in studying the effects of mindfulness meditation, found, "that it [mindfulness meditation] enhanced the integrity and efficiency of the brain's white matter, the tissue that connects and protects neurons emanating from the anterior cingulate cortex, a region of particular importance for rational decision-making and effortful problem-solving."

My renewed commitment to meditation happened before I read this great piece in the New York Times. It was inspiring to read about improving the integrity and efficiency of my brain's white matter. I love knowing that a short daily mindfulness meditation can help soldiers develop better mental resilience in a war zone. But what I knew, even before I read that ground-breaking scientific research, was that my daily meditation was my gift to myself. There are days when it feels like I can't squeeze out my meditation time-- there are lunches to be made, laundry to be folded, flooring samples to choose. These are the days when I feel like I am disappearing into the details of life. Giving myself 10, 12, 15 minutes of mindfulness meditation every morning reminds me that, no matter what else is going on, there is still room for me. Twelve minutes. So good to know.







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