| Researchers from some of the country's most | | | | chair. The legs can be crossed in the lotus, half |
| prestigious medical centers have found in their | | | | lotus or Burmese positions. The goal is a stable |
| studies that meditation can impact the thickness | | | | position that creates a tripod. |
| of the cortical tissue in the brain. This type of | | | | 2. Close your eyes and gently sway or circle your |
| change is significant in the way the tissue is then | | | | body. Your hands should be folded in your lap as |
| able to process sensory, cognitive, and emotional | | | | you begin breathing in through the nose and out |
| responses. | | | | through the mouth. |
| The group of researchers from Harvard, Yale, the | | | | 3. Next, begin counting the breaths one through |
| Massachusetts Institute of Technology and | | | | ten. You continue doing this until the mind stops |
| Massachusetts General Hospital studied 20 people | | | | wandering. When a thought enters in you |
| each one with significant commonality. They were | | | | acknowledge the thought and then consciously |
| all extensively trained in the Buddhist Insight | | | | push it away to being counting one to ten again. |
| meditation practices. This generally meant that the | | | | Eventually, you will have control over entering |
| subjects spent about 40 minutes each day in | | | | thoughts and be focused only on the counting. |
| deep meditation. This was enough to affect grey | | | | 4. The next level of mediation is to continue |
| matter in the brain and increase cortical thickness. | | | | counting your breaths over and over again, one |
| Using an MRI the researchers were able to | | | | through ten. Each inhale and exhale together is |
| monitor the changes brought about through | | | | counted as a single number. The purpose of this is |
| regular meditation. Not only were cognitive regions | | | | to concentrate on one thought only, which is the |
| of the brain impacted, but the MRI showed that | | | | breathing. Once you have mastered the counting |
| the normal thinning of the frontal cortex | | | | concentration, the next level of meditation allows |
| associated with aging was much slower. Also, the | | | | you to focus on one specific thought completely |
| right hemisphere of the brain, which is responsible | | | | and without distractions or wandering. |
| for attention is what's "exercised" through | | | | 5. There is no magical time frame or way to |
| meditation. | | | | come out of meditation. You simply stop counting |
| There are many different meditation techniques | | | | the breathing and open your eyes. |
| that can be used to achieve this sort of mental | | | | Just taking the time to stop and focus on one |
| rejuvenation and increase grey matter. Following | | | | aspect of your life can be refreshing in and of |
| some of these steps can help you make the | | | | itself. This is the short-term and immediate benefit |
| most of your time meditating. The Zen form of | | | | of meditation. In the fight to prevent Alzheimer's |
| meditation is commonly practiced and easy to | | | | disease, meditation can strengthen the mind in a |
| apply. | | | | real and physical sense. |
| 1. Find a relaxed position sitting on the floor or in a | | | | |