1. What meditation is (and isn’t) and the benefits of its practice
Claire Villarreal, phd

2. What is meditation?
Credit: Ballint Foldesi via Flickr

3. Definitions
Lots of techniques from around the world can be called “meditation”
One working definition: Meditation is the intentional cultivation of positive states of mind
Corollary: Meditation also involves intentionally weakening negative states of mind
Our meditation today develops attention: focusing on the breath and recognizing when the mind has wandered
This is a secular practice to help us recognize and cultivate our basic capacity for attention

4. Four simple steps Set your posture
Set your intention: attention to breathing
Relax
Let go of thoughts and return to your practice

5. Meditation as an ongoing practice
Seated sessions help develop the “mindfulness muscles” of your brain
Ongoing practice (20+ minutes per day) builds on those gains
Scientists can detect physical changes within a few weeks, but practitioners see changes that deepen over a lifetime

6. Power of meditation Stress reduction and health benefits
Impacts on daily life
National Institute of Health info page
Stanford’s Center for Compassion and Altruism Research and Education research portal

7. Mindfulness as a way of life