Meditation

I am always amazed at how differently I feel after even a few minutes of meditation. Some have said that meditation can reduce stress. I would suggest that meditation can erase stress. A large part of Buddhism is mediation - sometimes in with the sanga ("community who practices together"). I would suggest finding a mediation group in your area if you are just getting started. I found it easier.

For the science oriented person:
Neuroscientists have found that meditators shift their brain activity to different areas of the cortex-brain waves in the stress-prone right frontal cortex move to the calmer left frontal cortex. This mental shift decreases the negative effects of stress, mild depression and anxiety. There is also less activity in the amygdala, where the brain processes fear.

For the spiritually oriented person:
To me personally, mediation gives me several things. Depending on the technique I use, it can allow me to focus inward on myself, instead of outward as we do all day every day. This has lead to a greater understanding of who I am, why I do the things I do and where I can become better. Other times, it allows me to empty my mind of the constant flurry of thoughts. I can for a time think of nothing. This is incredibly difficult and is never totally successful, but leaves me refreshed and focused after.

• Deep rest-as measured by decreased metabolic rate, lower heart rate, and reduced work load of the heart.
• Lowered levels of cortisol and lactate-two chemicals associated with stress.
• Reduction of free radicals- unstable oxygen molecules that can cause tissue damage.
• Decreased high blood pressure.
• Higher skin resistance. Low skin resistance is correlated with higher stress and anxiety levels.
• Drop in cholesterol levels. High cholesterol is associated with cardiovascular disease.
• Improved flow of air to the lungs resulting in easier breathing. This has been very helpful to asthma patients.
• Decreases the ageing process.
• Higher levels of DHEAS in the elderly. An additional sign of youthfulness.

  Above excerpt is from: ABC-of-Yoga

Getting started (one approach):

• Do some light stretching or physical activity. This awakens the body and prepares it for mediation.
• Take a cushion and sit on the floor - The cushion should elevate your back half while your legs are on the floor. This allows you to sit upright more comfortably. If sitting is not comfortable, find a somewhat comfortable chair. Ideally it should only be comfortable to the point that you don't notice it being uncomfortable. You should be sitting fully upright. It should be in a quiet, dim location.
• Set a timer for 20 minutes. Start it and make sure it is going so you have no doubts later that you started it.
• Rest your hands lightly on your lap.
• You need something to focus on for this type of meditation, I would suggest your breathing.
• You will now simply sit and focus completely on the breath coming into your body, down into your lungs and back out.
• When you breath do so slowly with your abdomen, completely filling it with air before expanding your chest, hold momentarily then release. Some guides give you specific times to inhale, hold and exhale. I think it is more important to do it at a comfortable, consistent pace.
• If other thoughts work into your consciousness, its alright. It happens to everyone I know. Simply accept the thought and bring your attention back to your breathing.

When the timer goes off I would recommend reflecting on how you feel now before getting back up. Its a good time to sit down with a cup of tea and contemplate things. Your mind will be more focused and clear than usual.

Meditation is most effective when practiced as part of your daily lifestyle. Personally I find the best time is after I exercise - when the body is fully awake. If you try this once though, you should see some of the benefits of it. At first it may take you 15 of the 20 minutes to find peace... this gets easier with practice!