Meditation.
In
the most simple definition, this word means to “spend time in quiet
thought.” For many of us, the idea of
sitting still with no interruptions and only our thoughts is one of the most
frightening things we could imagine. In
fact, in the fast paced world we live in, with the constant bombardment of
entertainment, media, and other distractions, sitting quietly alone can feel
very uncomfortable. For without the
constant stimuli, what types of things fill our brains? For many people, the answer to this question
is anxiety, depression, fear and other emotions that are difficult to deal
with. But what if by practicing
meditation, we could learn to combat those feelings and enrich our lives? Are you ready for the good news? You can.
Changing Brain Structure
One
of the most exciting things about meditation is the ability it has to actually
change the structure of the brain. It
can help to create new pathways and wake up parts of the brain that have been
inactive for long periods of time. This
is excellent news for the recovering addict, as most of our old pathways led to
jails, institutions, misery, and near death experiences.
One
study in particular has shown positive changes in brain structure that after
just eight weeks of starting a regular mediation schedule. The amygdala, which is important in terms of
stress, fear, and anxiety, had reduced in size for the group participating in
the study. The left hippocampus, which
plays a large role in learning and emotional regulation, was also impacted in
the meditation group. In addition, the
posterior cingulate, which is related to focus and mind wandering, was also
changed in a positive way.
To Sit, Or Not To Sit
Most
of us picture the act of mediation taking place in a seated position in a quiet
room, but did you know that it could be practiced in other ways as well? A type of mindfulness sometimes referred to
as “moving meditation” can also bring on many healthful benefits.
Yoga
is an excellent example of this type of meditation. In addition to the physical benefits, most
practices help individuals to be in the moment and clear the mind. Focusing on the breath throughout the
practice is a perfect way to bring yourself into a meditative state.
A
walking meditation is another wonderful way to relax the mind. Focusing your thoughts and being in the
moment during a walk is an excellent choice for someone that is trying to start
this type of practice.
Practice Makes Perfect
Learning
to calm the mind and genuinely be in the moment is a skill like any other. It is important to recognize that it will
take practice to improve, and that no one is an expert from the beginning! For most of us, this is something new that we
are trying for the first time, so it is important to start with an open mind
and a sense of humor. Starting small for
even just a few minutes a day is all it takes to start building a new
habit.
Everybody
take a deep breath….
Hölzel, B. K., Carmody, J., Vangel, M.,
Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011).
Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry
Research: Neuroimaging, 191(1), 36-43.
