Primary Care in Rochester and Kasson

Mindfulness meditation: Improve your quality of life



Meditation is a way to connect with life in the present moment. Meditation may bring a tranquil mind by training your attention to the here and now no matter what is happening and developing the ability to respond instead of reacting to life events. It fosters the ability to observe the stream of thoughts that may crowd your mind and cause overwhelming and unnecessary stress. This practice may result in enhanced physical and emotional well-being. 

Key benefits

Meditation is an awareness practice. That is the biggest gain of meditation — to be able to be aware of what is going on here and now. Meditation can be performed in different forms to achieve benefits in the mental and physical aspects of life. 

Recommended meditation for beginners

Start with things that naturally bring your attention to the here or now. This can be a walk or run, or a cup of coffee in silence. It can be savoring food or doing yoga. It also can be sitting still and giving yourself permission to do nothing. 

Tips to make meditation a long-term habit

Start with minor changes that are doable. Behavioral change starts with a decision. Then add slight changes that are possible to accomplish. Have simple reminders to make the change. 

Different meditation for different goals?

There are no general rules regarding what meditation is needed for a specific goal. This is a personalized practice. Bring attention to the here and now. Observe the present moment in a nonjudgmental way. 

The Mindful Breathing Laboratory at Mayo Clinic focuses on the study of how self-awareness, mindfulness, physical activity and self-management affect chronic disease. Research led by Roberto Benzo, M.D., develops and tests interventions that empower people to be more present and open to self-awareness and self-exploration to adopt a lifestyle that provides balance and health. 

The Mindful Breathing Lab website has resources available for your journey: 

  • Audio files for mindful breathing practices 
    Click the links to listen immediately or download the file to your computer or another device to listen at your convenience. 
  • Videos to help with mindful breathing and movement practices 
    Click the links to watch immediately or download the file to your computer or another device to watch at your convenience. 
  • Mindful Meditation Practice 
    Join the Mindful Meditation Practice by Zoom each Wednesday from 5:30 to 6 p.m. Central time. This offering is free and open to the public. 

Learn more on the Mindful Breathing Lab website