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The 30-Minute Meditation Method


Finding time for meditation is tricky, but I steal a few moments for it whenever I can: while reclined in the dentist’s chair, waiting for the hygienist; while riding the pleasantly rumbling bus on a morning commute; and, on increasingly rare occasions, while sitting on my bedroom floor in half lotus position. At this woefully meager rate, however, enlightenment—or any of meditation’s benefits—seems miles away.

For devout meditators (some with more than 10,000 meditation hours under their belts), meditation provides clear rewards. Scientists have indicated that meditation can alter experienced meditators’ brains, changing their gray matter to improve concentration and mental health. Now, even the time-crunched masses can enjoy the positive results of meditation, reports Jason Marsh in Greater Good. A study published in the journal Psychiatry Research: Neuroimaging reveals that “meditating for just 30 minutes a day for eight weeks can increase the density of gray matter in brain regions associated with memory, stress, and empathy,” Marsh writes.

Researchers studied 16 participants in the Mindfulness-Based Stress Reduction (MBSR) program at the University of Massachusetts Medical Center. None of them were master meditators, yet their brains were changed by 30-minute meditation sessions.

“When their brains were scanned at the end of the program, their gray matter was significantly thicker in several regions than it was before,” writes Marsh. He continues:

Carving out even 30 minutes a day for meditation can feel daunting, but Marsh points out that every little bit counts: 

Source: Greater Good 

Image by titanium22, licensed under Creative Commons.