Greetings friends. Today I am writing about meditation and it’s benefits as this is a new service I will be introducing later this year or early next year as an additional therapy for my clients. The reason I am doing this is because the majority of my clients who come to me for everything from muscle tension to Hypoadrenia (Adrenal Fatigue) are suffering as a result of life stress and the lack of tools to properly deal with and reduce that. Most of the ailments I see have their origins in stress and over active mental patterns. Meditation is a fantastic tool to use for not only personal transformation and growth but for calming the mind and emotions and allowing the person to relax and heal on a daily basis. I personally have been a practitioner of meditation for 25+ years and yes I am Buddhist! I have found it to be the very foundation of good, holistic well being and a generally happy disposition. Science is finding that it is these foundations that greatly contribute to a person’s wellness. Science has also proven that meditation works and is doing so much more good for you than first thought. Meditation actually changes the brain (Brain Plasticity) and this can allow for some very positive health benefits. So today is about meditation and what it can do for you.
Meditation-brain research has been coming in steadily for several of years now, with new studies coming out just about every other week to illustrate some new benefit of meditation. Or, rather, some ancient benefit that is just now being confirmed with fMRI or EEG. Meditation has an amazing variety of neurological benefits – from changes in grey matter volume to reduced activity in the “me” centres of the brain to enhanced connectivity between brain regions. Below are some of the most exciting studies to come out in the last few years and show that meditation really does produce measurable changes in our most important organ. Skeptics, of course, may ask what good are a few brain changes if the psychological effects aren’t simultaneously being illustrated? Luckily, there’s good evidence for those as well, with studies reporting that meditation helps relieve our subjective levels of anxiety and depression, and improve attention, concentration, and overall psychological well-being.
Meditation – Assists The Aging Brain
Last week, a study from UCLA found that long-term meditation practitioners had better-preserved brains than non-meditators as they aged. Participants who’d been meditating for an average of 20 years had more grey matter volume throughout the brain — although older meditators still had some volume loss when compared to younger meditators, it wasn’t as pronounced as the non-meditators. “We expected rather small and distinct effects located in some of the regions that had previously been associated with meditating,” said study author Florian Kurth. “Instead, what we actually observed was a widespread effect of meditation that encompassed regions throughout the entire brain.” The potential for this in a clinical application is looking promising for people with a history of dementia in their family. Further study needs to be done but this is a positive step.
Meditation Reduces Activity in the Brain’s “Monkey Mind”
One of the most interesting studies in recent years, carried out at Yale University, found that mindfulness meditation (Shamantha) decreases activity in the default mode network (DMN), the brain network responsible for mind-wandering and self-referential thoughts. This is more commonly known in meditation circles as “monkey mind.” The DMN is “on” or active when we’re not thinking about anything in particular, when our minds are just wandering from thought to thought. Since mind-wandering is typically associated with being less happy, and worrying about the past and future, it’s the goal for many people who seek out meditation, to turn it down. Several studies have shown that meditation, though its quieting effect on the DMN, appears to do just this. And even when the mind does start to wander, because of the new connections that form, meditators are better at snapping back out of it.
Regular Meditation Effects Rival Antidepressants for Depression, Anxiety
A review study last year at Johns Hopkins looked at the relationship between mindfulness meditation and its ability to reduce symptoms of depression, anxiety, and pain. Researcher Madhav Goyal and his team found that the effect size of meditation was moderate, at 0.3. If this sounds low, keep in mind that the effect size for antidepressants is also 0.3, which makes the effect of meditation sound pretty good. Meditation is, after all an active form of brain training. “A lot of people have this idea that meditation means sitting down and doing nothing,” says Goyal. “But that’s not true. Meditation is an active training of the mind to increase awareness, and different meditation programs approach this in different ways.” Meditation isn’t a magic bullet for depression, as no treatment is, but it’s one of the tools that may help manage symptoms. It is this effect that is most useful for many sufferers of these conditions as it means less reliance on pharmaceutical drugs. It also means for the average person, there is a simpler way to manage stress on a day to day basis.
Meditation May Lead to Volume Changes in Key Areas of the Brain
In 2011, Sara Lazar and her team at Harvard University found that mindfulness meditation (Shamantha) can actually change the structure of the brain: Eight weeks of Mindfulness-Based Stress Reduction (MBSR) was found to increase cortical thickness in the hippocampus, which is the area that governs learning and memory, and in certain areas of the brain that play roles in emotion regulation and self-referential processing. There were also decreases in brain cell volume in the amygdala, which is responsible for fear, anxiety, and stress – and these changes matched the participants’ self-reports of their stress levels, indicating that meditation not only changes the brain, but it changes our subjective perception and feelings as well. In fact, a follow-up study by Lazar’s team found that after meditation training, changes in brain areas linked to mood and arousal were also linked to improvements in how participants said they felt — i.e., their psychological well-being. So for anyone who says that activated blobs in the brain don’t necessarily mean anything, our subjective experience – improved mood and well-being – does indeed seem to be shifted through meditation as well. As a devotee of Buddhism I find this most encouraging as it is on parallel with what the Buddha taught about the nature of mind. You can literally change your mind!
Even Small Amounts of Meditation Improves Concentration and Attention
Having problems concentrating isn’t just a kid thing, it affects millions of adults daily as well, with an ADD diagnosis or not. Interestingly one of the central benefits of meditation is that it improves a person’s attention and concentration: One recent study found that just a couple of weeks of meditation training helped people’s focus and memory during the verbal reasoning section of the GRE. In fact, the increase in score was equivalent to 16 percentile points, which is significant. Since the strong focus of attention (on an object, idea, or activity known as “Single Pointedness”) is one of the central aims of meditation, it’s not so surprising that meditation can help people’s cognitive skills on the job. Always nice to have science on your side!
Meditation Reduces Anxiety / Social Anxiety
A lot of people start meditating for its benefits in stress reduction, something I advocate for quite passionately and there’s lots of good evidence to support this stance. There’s a whole newer sub-genre of meditation, mentioned earlier, called Mindfulness-Based Stress Reduction (MBSR), developed by Jon Kabat-Zinn at the University of Massachusetts’ Centre for Mindfulness, that aims to reduce a person’s stress level, physically and mentally. Studies have shown its benefits in reducing anxiety, even years after the initial 8-week course. Research has also shown that mindfulness meditation, in contrast to attending to the breath only, can reduce anxiety – and that these changes seem to be mediated through the brain regions associated with those self-referential (“me-centred”) thoughts. Mindfulness meditation has also been shown to help people with social anxiety disorder: a Stanford University team found that MBSR brought about changes in brain regions involved in attention, as well as relief from symptoms of social anxiety.
Meditation Can Help with Addictions
An increasing number of studies are showing that, given its effects on the self-control regions of the brain, meditation can be very effective in helping people recover from various types of addiction. One study, for example, pitted mindfulness training against the American Lung Association’s freedom from smoking (FFS) program, and found that people who learned mindfulness were many times more likely to have quit smoking by the end of the training, and at 17 weeks follow-up, than those in the conventional treatment. This may be because meditation helps people “decouple” the state of craving from the act of smoking, so the one doesn’t always have to lead to the other, but rather you fully experience and ride out the “wave” of craving, until it passes. Other research has found that mindfulness training, mindfulness-based cognitive therapy (MBCT), and mindfulness-based relapse prevention (MBRP) can be helpful in treating other forms of addiction. Again this is not true Shamantha but a therapy that has been adapted from it that is showing great potential.
Meditation Helps School Kids
For young developing brains, meditation has as much as or perhaps even more promise than it has for adults. There’s been increasing interest from educators and researchers in bringing meditation and yoga to school kids, who are dealing with the usual stressors inside school, and oftentimes additional stress and trauma outside school. Some schools have starting implementing meditation into their daily schedules, and with good effect: One district in San Francisco started a twice daily meditation program in some of its high-risk schools – and saw suspensions decrease, and GPAs and attendance increase. Studies have confirmed the cognitive and emotional benefits of meditation for schoolchildren, but more work will probably need to be done before it gains more widespread acceptance. This is something that is well on the way here in Australia.
Worth a Giving It a Try?
Meditation is not a cure all, but there’s certainly plenty of evidence that it does have good benefits for those who practice it regularly. It is best done under the supervision of an experienced teacher as there are aspects of meditation that can be unexpected. Meditation is after all originally from a more spiritual base and for Buddhists particularly, a tool for attaining enlightenment. Part of this is facing the darker aspects of the self and this may be confronting for some and not what they are seeking. Therefore seek out an experienced teacher who can guide you well and help you attain what you are looking for, for most this is simply a way to reduce stress and live happier.
Until next time friends, be well naturally.
Craig Hitchens – Natural Health Practitioner
My Own experience
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