mindful Meditation

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Meditation Guides

“There are many different types of meditation — insight, mantra, counting, body scan, centering prayer, and Metta or Loving Kindness. In each meditation, you’re intentionally focusing your mind to the object of attention (for example, the breath, mantra, sensations, etc.). This is why meditation increases focus and concentration, because you’re literally training your brain to continually focus on one thing.”

View Cho’s 6-step guide to meditation where she also provides links to 1-minute and 6-minute meditation SoundCloud recordings.

See also How to Meditate: A Guide for Lawyers (Part II).

Additional meditation resources


Brian Hamman, How to Pick a Meditation App, The New York Times, Nov. 14, 2015.


Headspace is meditation made simple. Learn online, when you want, wherever you are, in just 10 minutes a day.”

Lizzie Widdicombe, The Higher Life: A Mindfulness Guru for the Tech Set, The New Yorker, July 6, 2015.

Meditation through Art

Dr. Kimberly Wulfert, clinical psychologist, explains the link between coloring and meditation: “In coloring, you’ve got this physical sensation of the tool you’re using touching on the paper. You also have the feeling in your hands and fingers holding this tool, and moving in different rhythms as you fill in the space. . . . [Y]ou’re being mindful, and when you move in a rhythmic fashion for an extended period of time, that becomes a meditation.” Ashley Welch, Anxious? Break Out the Coloring Book, Everyday Health, May 28, 2015.


Mandalas are sacred circles that have been long been used to facilitate meditation in the Indian and Tibetan religions. People create and look at mandalas essentially to center the body and mind.” Cathy Wong, Coloring Mandalas as a Meditation Technique, About Health, Dec. 11, 2014.

Mandalas are entering medicine as a healing tool. An increasing body of clinical trials suggests that meditation may boost the immune system, reduce stress, combat depression, reduce pain, lower blood pressure, and stimulate the release of melatonin, a hormone believed to slow cell aging and promote sleep.