Would you like to switch to the accessible version of this site?

Go to accessible site Close modal window

Don't need the accessible version of this site?

Hide the accessibility button Close modal window
Accessibility View Close toolbar
Koelling and Turnbull Chiropractic

1345 Queens Ct Suite B

St. Peters, MO 63376 US

636-477-6100

Open mobile navigation
  • Home
  • New Patient Center
    • Online Forms
    • What to Expect
      • Your First Visit
      • Phase 1: Relief Care
      • Phase 2: Corrective Care
      • Phase 3: Wellness Care
    • Payment Options
    • Health Resources
  • About Us
    • Dr. Richard Koelling
    • Dr. David Turnbull
    • Services & Techniques
      • Custom Foot Orthotics
      • DOT Testing
    • Success Stories
    • Virtual Office Tour
    • Our Wellness Partners
    • The Lighter Side
  • Spinal Decompression
  • Auto Injuries
  • Sports Injuries
  • Headaches
  • Nutrition
  • Sleeping
  • Write a Review
  • Which Chiropractor?
  • Article Review
    • Fish Oil & Omega 3 Fatty Acids
    • Whiplash
    • Cholesterol & Heart Health
    • Chiropractic Care
  • Insurance
  • Contact Us
  • Community Content
    • We May Help You With
      • Auto Accident Injuries
      • Back and Shoulder Pain
      • Body Pain
      • Chronic Disease Relief
      • Conditions Affecting Women
      • Headaches
      • Herniated Discs
      • Improved Health
      • Pediatric Ailments
      • Repetitive Use Injuries
      • Respiratory Function
    • About Chiropractic Care
      • What is Chiropractic
      • How Does it Work
      • Who is Chiropractic For
      • Vertebral Subluxation
      • Wellness Resources
    • Chiropractic Techniques
    • Chiropractic Therapies
    • Life is Motion
    • Healthy Thinking
      • Get Positive
      • Relaxation Techniques
    • Wellness Lifestyle Tips
      • Treat Yourself Well
      • Treat Others Well
      • Eat Well
    • Wellness Essentials
      • At Home
      • At Work
      • Exercise
      • Nutrition
      • What You Wear
    • Wellness Perspectives
      • Social
      • Physical
      • Spiritual
      • Mental
    • Wellness4Kids
    • Newsletter Library
      • Weight Loss
      • Staying Motivated
      • Staying Young
      • Life-Work Balance
      • Stress & Anxiety
      • Mind-Body Connection
      • Wellness
      • Pregnancy & Parenting
      • Back, Body & Joint Pain
      • Senior Health
      • Healthy Tips
      • Exercise & Fitness
      • Chronic Conditions
      • Nutrition & Healthy Eating
      • Injury Rehab & Prevention
      • Breaking Bad Habits
      • Kid's Health
      • Illness Prevention
  • Home >
  • Articles >
  • Newsletter Library >
  • Wellness >
  • Meditation and Me

Meditation and Me

  • Created in Newsletter Library, Wellness

For many of us, the practice of meditation seems like a totally foreign notion. In an era of full-time, morning-to-night distractions and distractibility, the concept of quietly sitting with nothing else to do seems impossibly ridiculous. Why would anyone do that, we ask, as we text message with one hand and channel surf with the other.

Of course, this lack of ability to pay attention and focus for more than 15 seconds at a time is at the core of many of our health issues. Learning how to meditate directly addresses this problem, providing training in developing concentration skills. But meditation offers an abundance of additional benefits, many of great significance to our overall health and well-being.

Years of research have documented the profound benefits of meditation, including reductions in elevated blood pressure levels, stress reduction, pain management,1 and even rewiring of neurologic connections in the brain.2,3 Thus, there are many reasons to begin meditation practice. The key question is how to get started.

Learning how to meditate is actually straightforward. There are many types of meditation practice. Some utilize a mantra, a silently repeated short, meaningless phrase. Others involve specific breathing methods. Others focus on the breath itself without utilizing specific instructions on how to breathe.

This latter method is that employed in Zen meditation. You sit comfortably in a quiet space, ideally facing a blank wall, situated approximately two feet from the wall. (Your specific situation may vary. The important point is to be in a quiet space without distractions of people or technology.) You focus on your breath, seeing your breath go up your spine in the back and then down your spine in the front. After observing one cycle of breathing, you silently count "one." Continue to observe your breathing cycle, adding to your count with each completed cycle. "Two." "Three." When you've completed ten cycles, go back to the numerical beginning and count "one" on the next cycle.

But if your mind wanders (as it inevitably will) and begins to think about whatever, when you eventually notice that you've lost your focus, go back to the beginning and count "one" again.

The "practice" part of meditation relates to practicing paying attention, paying attention to the breath. Your mind wanders, eventually you notice this, and you return to the breath. That's all there is. There is no requirement that you need to stay focused. A person is not a "bad meditator" when they find they are continually thinking of other things. The power is in the practice itself. By actually sitting down to meditate, by actually setting aside that time to be "still", you will derive unexpected benefits. And the more you practice, the more your practice becomes a habit, the more you will gain.

What is a recommended length for meditation sessions? There are no rules. The key is to begin, and then to continue. Starting with a five-minute session, twice a day, is a very good beginning. If you wish, you could build up to two 30-minute sessions per day. Again, your meditation practice is not a contest. What works for you will work for you.

1Marchand WR: Mindfulness-based stress reduction, mindfulness-based cognitive therapy, and zen meditation for depression, anxiety, pain, and psychological distress. J Psychiatr Pract 18(4):233-252, 2012

2Hasenkamp W, Barsalou LW: Effects of meditation experience on functional connectivity of distributed brain networks. Front Hum Neurosci 6:38, 2012 [Epub 2012 Mar 1]

3Brewer JA, et al: Meditation experience is associated with differences in default mode network activity and connectivity. Proc Natl Acad Sci USA 108(50):20254-20259, 2011

  • We May Help You With
    • Auto Accident Injuries
    • Back and Shoulder Pain
    • Body Pain
    • Chronic Disease Relief
    • Conditions Affecting Women
    • Headaches
    • Herniated Discs
    • Improved Health
    • Pediatric Ailments
    • Repetitive Use Injuries
    • Respiratory Function
  • About Chiropractic Care
    • What is Chiropractic
    • How Does it Work
    • Who is Chiropractic For
    • Vertebral Subluxation
    • Wellness Resources
  • Chiropractic Techniques
  • Chiropractic Therapies
  • Life is Motion
  • Healthy Thinking
    • Get Positive
    • Relaxation Techniques
  • Wellness Lifestyle Tips
    • Treat Yourself Well
    • Treat Others Well
    • Eat Well
  • Wellness Essentials
    • At Home
    • At Work
    • Exercise
    • Nutrition
    • What You Wear
  • Wellness Perspectives
    • Social
    • Physical
    • Spiritual
    • Mental
  • Wellness4Kids
  • Newsletter Library
    • Weight Loss
    • Staying Motivated
    • Staying Young
    • Life-Work Balance
    • Stress & Anxiety
    • Mind-Body Connection
    • Wellness
    • Pregnancy & Parenting
    • Back, Body & Joint Pain
    • Senior Health
    • Healthy Tips
    • Exercise & Fitness
    • Chronic Conditions
    • Nutrition & Healthy Eating
    • Injury Rehab & Prevention
    • Breaking Bad Habits
    • Kid's Health
    • Illness Prevention

Sign-up using the form or call us at 636-477-6100 to take advantage of this exclusive offer.

Featured Services

Click to Find Out More

  • Services

    We strive to provide complete care for our patients. Learn more about all the services we provide.
    Learn More
  • Make an Appointment

    We will do our best to accommodate your busy schedule. Schedule an appointment today!
    Schedule Now
  • Online Forms

    Our patient forms are available online and can be completed in the privacy of your own home or office.
    View Forms

Office Hours

Our Regular Schedule

Monday:

8:30am

6:00pm

Tuesday:

8:30am

6:00pm

Wednesday:

8:30am

6:00pm

Thursday:

8:30am

6:00pm

Friday:

8:30am

6:00pm

Saturday:

By Appt

By Appt

Sunday:

Closed

Closed



3D Spine Simulator

Locations

Find us on the map

Testimonial

Review By Our Satisfied Patient

  • "Dr. Koelling is the first chiropractor that ever totally worked with me to heal my back and neck. I am so very grateful and his staff is just as caring and wondrous."
    Brenda R. - St. Peters, MO

Featured Articles

Read about interesting topics

  • Treat Your Joint Pain With Chiropractic Care

    Are you looking for a natural way to control your joint pain? ...

    Read More
  • Walk Into Better Back and Spine Health

    Could walking ease your back pain? ...

    Read More
  • Chiropractic Care for Sacroiliac Joint Dysfunction

    Chiropractic treatment may offer the perfect solution to back and hip pain caused by sacroiliac joint dysfunction. ...

    Read More
  • Treating Work Injuries With Chiropractic

    Are you eager to get back to work after an on-the-job injury? Chiropractic treatment can help. ...

    Read More
  • Is it Time to See a Chiropractor?

    Are you struggling with aches and pain? A chiropractic adjustment may offer the solution to your problems. ...

    Read More
  • Stop Work-Related Back Pain

    Does your back ache after a day at work? These tips can help you avoid back pain. ...

    Read More
  • Common Causes of Back Pain

    Is your back killing you? Find out what could be to blame for your pain. ...

    Read More
  • The Benefits of Chiropractic Care for Recovery Sports Injuries

    Chiropractic care can help you get off the sidelines after a sports injury. ...

    Read More
  • Relieve Chronic Stress With Chiropractic Care

    Preventing stress-related pain can be as simple as scheduling regular chiropractic appointments. ...

    Read More
  • Adjusting to a New Year

    Want to stay healthier this year? Chiropractic offers a natural solution. ...

    Read More

NEWSLETTER SIGNUP

Sign up for more articles

Follow Us

  • Copyright © 2021 MH Sub I, LLC dba iMatrix.
  • Admin Log In
  • ACA Notices
  • Site Map