Meditation Boosts Performance, Reduces Stress

According to a study from the University of Oregon, if your mind seems too chaotic and you need a way to deal with stress, meditation may be the answer. The researchers, including Michael I. Posner, PhD, professor emeritus of psychology at the University of Oregon, were excited by the outcomes of their study of a kind of “super meditation” called integrative body-mind training (IBMT). After only five days, participants had lower levels of anxiety, depression, anger, and fatigue.

“IBMT training is simple with instruction but difficult to learn on your own. It combines elements of mindfulness along with meditation,” says Posner of the three-tiered program derived from ancient Chinese culture that teaches participants body relaxation, breathing adjustment, mental imagery, and mindfulness. These techniques begin to yield results after only several days of practice. “[These techniques] taken together, we have reason to believe that five days of IBMT practice could change brain networks, leading to improvements in attention, cognition, and emotion and reaction to stress,” says Posner, who adds, “Meditation, properly done, appears to help people manage stress, as well as improve attention and concentration.”

The study researchers hope IMBT will soon be readily available by instruction. In the meantime, here are some ways to begin developing your own practice until IBMT:

Daily Dose

Research shows that finding your quiet place every day has a greater impact on your ability to pay attention or perform tasks than the quantity of meditation practice you rack up over a lifetime. Aim for 10 minutes.

Mellow Music

Posner’s study found that music can help ease a wandering mind. Mozart is a popular choice, but gentle background music that you really like will work best for you.

Deep, Full Breathing

Concentrating on your breath, without trying too hard to control it, is the basis of simple meditation.

Let it Go

Your mind may try to fight the calm you are seeking. Don’t get upset, just focus on your breath. When your mind begins to relax and wander, gently return soft attention to breathing.

— Michele Deppe