As the evidence for the benefits of meditation grows, one of the most important outstanding questions is, How much is enough? Or, from the perspective of most beginning meditators, How little is enough to see positive change?
Researchers agree that many of the benefits happen early on. “Changes in the brain take place at the very beginning of learning,” Luders says. And many studies show change in a matter of weeks, or even minutes, among inexperienced meditators. But other studies suggest that experience matters. More practice leads to greater changes, both in the brain and in a meditator’s mental states. So while a minimal investment in meditation can pay off for your well-being and mental clarity, committing to the practice is the best way to experience the full benefits.
Luders, who was a lapsed meditator when she started her research, had such a positive experience being around seasoned meditators that she was motivated to come back to the practice. “It’s never too late,” Luders says. She suggests starting small and making meditation a regular habit. “The norm in our study was daily sessions, 10 to 90 minutes. Start with 10.”
If you do, you may discover that meditation has benefits beyond what science has revealed. Indeed, it will take time for science to catch up to the wisdom of the great meditation teachers. And even with the advances in brain technology, there are changes both subtle and profound transmitted only through direct experience. Fortunately, all you need to get started is the willingness to sit and be with your own body, breath, and mind.
adapted from Yoga Journal, by Kelly McGonigal
Bamboo Meditation Timer & Gentle Alarm Clock - Boulder, CO
The Bamboo Digital Zen Clock’s long-resonating Tibetan bell-like chime makes waking up a beautiful experience – its progressive chimes begin your day with grace. When the clock’s alarm is triggered, the acoustic chime bar is struck just once … 3-1/2 minutes later it strikes again … chime strikes become more frequent over 10 minutes … eventually striking every 5 seconds until shut off. As they become more frequent, the gentle chimes will always wake you up – your body really doesn’t need to be awakened harshly, with a Zen Clock you’re awakened more gradually and thus more naturally. Unlike artificial recorded sounds coming out of a tiny speaker in a plastic box, natural acoustic sounds transform your bedroom or office environment.
The Digital Zen Clock also serves as a countdown and interval timer for yoga, meditation, bodywork, etc.; and it can also be set to chime on the hour as a tool for “mindfulness.”
Meditation Clocks and Timers from Now & Zen
Now & Zen’s Meditation Timer & Alarm Clock Shop
1638 Pearl Street
Boulder, CO 80302
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