A counting meditation is a classic and simple way to meditate. 

• Sit in a comfortable position.
• Close your eyes or gaze at a neutral object. 
• Breathe normally.
• Count as you breathe in and then release the breathe.
• Count 10 breathes and then start over at 1 again for as long as you wish or for a set amount of time. Thoughts will come, notice them, let them go, and return to noticing and counting breathes. 
• Open the file above for my guided counting meditation. Often it is easier to meditate with a guide, especially if you are new to meditation. 

Benefits of Meditation

• Increases immune function
• Decreases pain
• Decreases inflammation
• Decreases anxiety 
• Decreases stress
• Enhances ability to tolerate distress
• Enhances self control
• Increases grey matter in brain
• Increases brain volume in areas related to emotional regulation, positive emotions, and self control
• Increases cortical thickness in attentional areas of brain
• Increases focus and attention

Being thankful and expressing gratitude may be one of the simplest ways to feel better and improve relationships. Gratitude is thankful appreciation for what you receive from someone- tangible or intangible. The simple process of acknowledging the goodness in our lives is beneficial. The goodness lies in part, outside of ourselves. This helps us connect to something larger than ourselves. In psychological research, gratitude is strongly and consistently associated with greater happiness. It helps us improve health, cope with challenges and adversity, and build strong relationships. You can be thankful about your past by focusing on positive memories and past blessings. You can be thankful about your present by noticing and expressing appreciation to others. You can be thankful about the future by choosing to think hopeful and optimistic thoughts. A research study by Emmons and McCullough, had one group of people write about things they were grateful for that had occurred during the week and another group write about the irritations that had displeased them during the week and a control group. After 10 weeks, those who wrote about gratitude measured more optimistic and felt better about their lives. They also exercised more and had fewer Dr. visits. Another study by Seligman, found that those who wrote and personally delivered a letter of gratitude to someone exhibited a significant increase in happiness and the benefits lasted for a month. In a period of significant transition in my life, I did this and found it immensely rewarding. How can you cultivate gratitude in your day and week? 

The holidays are approaching and is generally a fun time of year, eagerly anticipated, and filled with celebration and social gatherings with family and friends. It can also be a time filled with grief, sadness, loneliness, and anxiety. Balancing the demands of the season may contribute to feelings of being overwhelmed and stressed and can become problematic.

Tips for coping with holiday stress and depression:

1. Make realistic expectations for the holiday season.
2. Pace yourself. Do not take on more than you can handle.
3. Make a list and prioritize activities.
4. Be realistic about what you can and can't do.
5. Be present.
6. Choose to be optimistic about the future.
7. Volunteer your time and talents.
8. Enjoy holiday decorations, the changing of the seasons, and all that nature has to offer.
9. Set boundaries with yourself to limit alcohol, calorie intake, and shopping. Practice moderation in eating, drinking, and spending.
10. Reach out to people and connect.
11. Be creative and find fun ways to spread holiday cheer!
12. Let others share the responsibilities of holiday tasks. Don't try to do it all yourself.
13. Make sleep and exercise a priority. You are not a machine. Take care of yourself.
    
14. Find meaning and connect with that deeper meaning and something beyond and outside of yourself. This can be religious, spiritual,  service or something else.
    

What is mindfulness? Jon Kabat Zinn creator of the structured 8 week course "Mindfulness Based Stress Reduction" defines mindfulness as "paying attention on purpose, in the present moment, and non-judgmentally to the unfolding of experience moment by moment." Meditation can be thought of as exercise for the mind. 

I had the pleasure of going to see Jon Kabat Zinn PhD and Elissa Epel PhD speak last year about mindfulness. I've studied and practiced mindfulness for years and have read Jon Kabat Zinn's books and am looking forward to reading "The Telomere Effect" by Elizabeth Blackburn and Elissa Epel.

​Did you know: 

• Mindfulness slows biological aging. This is why some 60 year olds look like 40 year olds and vice versa. (Eppel)
• Mindfulness has been demonstrated to reduce anxiety depression, and chronic pain. (Kabat Zinn)
• Acceptance is a critical component of the effects of meditation (Carnegie Mellon University) 
• Yoga is the physical expression of mindfulness. (Jon Kabat Zinn)
• If you can't take a class, check out an app to get started in practicing mindfulness: Headspace, Calm, The Mindfulness App. 

Recommended Reading: 

• Jon Kabat Zinn has written many books. Some of my favorites include:
• "Full Catastrophe Living"
• "Wherever You Go, There You Are"
•  "Mindfulness for Beginners"
• "The Mindful Way through Depression" 
• "Guided Mindfulness Meditation Series 3 (CD of mindfulness exercises)