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Inner Peace: Be mindful and meditate Dr. John Kalb Friday Dec 2, 2016 at 7:54 PM Dec 3, 2016 at 6:33 PM By Dr. John Kalb The ultimate value of life depends upon awareness and the power of contemplation. — Aristotle As you read these words, take a deep breath and begin to notice the sensations as you exhale. Feel the air as it leaves your nostrils, your abdomen gently settling in and then swelling outward as you inhale.  If you were able to read the words above and simultaneously pay attention to your breathing, congratulations! Most of us can do this and it demonstrates the incredible flexibility of your brain. Now, if you are someone who has never meditated because you decided that you couldn’t, congrats are also in order; you were actually in a meditative state just now. Sharon Salzburg, cofounder of the Insight Meditation Society, reminds us, “Mindfulness isn’t difficult. We just need to remember to do it.” I’m sure many readers of this column have a good idea of what mindfulness is. I define it simply as, present time, nonjudgmental awareness. This unique state of mind can be practiced on a regular daily schedule and spontaneously, at random moments throughout the day. I am personally blown away by the extensive research that demonstrates the stunning benefits of meditation. In fact, I have increased my own daily meditation time as a result of doing the research for my forthcoming new book, "Save Your Brain: Harnessing The Power of Neuroplasticity," through lifestyle. I’ve learned that meditation actually rewires the brain, which means that it touches all aspects of your life. Mindfulness meditation is the quintessential mind–body practice. Here is a summary of the cutting-edge scientific research that rigorously documents the near miraculous benefits of meditation: • Improves cognition, including mental clarity, focus, and memory; • Protects your DNA, increasing neuroplasticity, brain health, and longevity; • Increases happiness, well-being, and creativity; • Enhances relationships, empathy, and compassion • Improves immune function and disease prevention, while decreasing inflammation • Enhances willpower, motivation and insight; • Increases ability to change old habits and build new healthier ones; and • Reduces stress while increasing resilience. These powerful benefits create positive feedback loops that empower you to make healthier choices aligned with your goals and values. This further increases your well-being and cognitive function. The sky’s the limit! A tool for our turbulent times Real life is not all rainbows and puppy dogs. Can we find peace amidst the conflict, disappointment, and suffering that life brings us? I find these wise words, of John Tarrant, Zen Roshi and founder of the Pacific Zen Institute, somehow comforting: "Our lives are full of loss, and also song. Paying attention to the inner life is a practice that naturally rises to meet our actual world, the life we have now. I will die, those I love will die, bad people will get elected, diet plans will fail, I might be kidnapped or shot, strangers will certainly be kind, I will get a blessing from unexpected places, an apricot tree will be my friend."  Mindfulness is a refreshing balm for your brain, body, and spirit. But is it a panacea? Not really, but pretty close to it. Will practicing meditation regularly solve all of your problems? Not really, despite what Blaise Pascal said: “All of humanity's problems stem from our inability to sit quietly in a room alone.” Is sitting quietly alone easy? Apparently not, according to a well-known study that found a majority of people, especially men, would prefer to give themselves electric shocks rather than sit quietly alone in a room for a few minutes. Shocking, right? Based on thousands of years of history and a sizable amount of modern research, it is well worth overcoming any resistance you may have. If you’re not already a meditator, give it a try. Make it one of your new daily practices. It’s certainly a whole lot better than giving yourself electric shocks! Dr. John Kalb has been Ashland’s wellness chiropractor and health coach for 32 years. He is certified as a Conscious Aging Facilitator by the Institute of Noetic Sciences and is teaches at the Osher Lifelong Learning Institute at Southern Oregon University. His winter term offering is called "Conscious Aging: Connection, Celebration, and Wisdom." He can be reached at www.DrKalb.com and at 541-488-3001. Send 600- to 700-word articles on all aspects of inner peace to Sally McKirgan at [email protected].