Dr Oz: Mindfulness Meditation
What if, in just five minutes per day, you could alter how you handle stress? That was the question Dr. Oz asked, before explaining that it can be done with mindful meditation. He said if you think that meditation is not for you, he will make you think again.
Inspired by the ancient Buddhist practice of meditation, doctors in the 1970’s developed a secular version of meditation to combat stress. That version of meditation is called mindfulness meditation. The guiding principle of mindfulness meditation is to learn to live in the moment. Train your brain to stop living in the past or worrying about the future.
The technique requires taking a few moments each day to concentrate on the breaths and observe the sensations that arise in the body, a process called a body scan. Practitioners claim that mindfulness meditation reduces stress and anxiety and now researchers are agreeing with them saying that mindfulness meditation can moderate your body’s production of cortisol, so that you feel less stressed under pressure.
Other studies report that the meditation practice can lower blood pressure and help with pain control. Dr. Oz said it’s easy to get started because all you need is five minutes. Dr. Oz pulled a group of women who had never meditated before and had them take a seat on yoga mats.
Dr Oz: 5-Minute Stress Reliever
Dr. Oz welcomed Cory Muscara to his show. He’s an expert on mindfulness meditation and he explained that one of the most common misconceptions when it comes to the practice is that people think they have to be a Buddhist or you need to subscribe to some Eastern spiritual tradition.He explained that it’s true mindfulness meditation is the heart of Buddhist meditation, they’re just focused on being in the moment and being more aware.
He said the practice is for anyone looking for more clarity in their life, as well as those who want to come home from work and be at home, not still “riding the momentum from the day.” Cory said that what causes stress is when our perceived demands at any given moment are greater than our personal and social resources to meet those demands. He said the perceived demands part is critical because more times than not, our perceived demands are more than our actual demands. He explained that the mindfulness allows us to come back to what is happening right now.
Dr Oz: Sit Upright Not Uptight
The first step to mindfulness meditation is to sit upright, not uptight. You should sit comfortably, not necessarily cross-legged, and allow yourself to be open and relaxed. The meditation could also be done lying on the ground. When you have the most energy or feel the most awake is the best time to do the meditation. He said the practice is about falling awake, not falling asleep.
Dr Oz: Care To Be Aware
Cory said you should make the meditation a routine in your life. He said you should “care to be aware” and close your eyes. Don’t visualize anything, and just pay attention to present sensations. Cory explained that a lot of people think they need to have a sort of euphoric experience to know they’re doing it right. He said he imagines it like a river, and says you could be caught up in the current of the river, or sitting on the bank watching the river. In mindfulness meditation, you want to be sitting on the bank, watching your experience move by.
Dr Oz: Breathe Mindfully
The last part of mindfulness meditation is breathing mindfully. You should use your breath as an anchor and feel both your in breath and your out breath. He said you don’t have to force deep breaths or try to breathe a certain way, just simply focus on your breaths.
Cory said he often hears that parents who use this practice are able to come home form work and be present for their children.