Your stress even affects those around you, your spouse, your kids, your friends and coworkers; it can even affect your animal companions. Yet, so many people continue to ignore all the warning signs, like depression, irritability and lack of sleep, to name just a few. Adopting the Zen philosophy is a way of being present in your own life by integrating the teachings into your whole being.
Entering into the realm of inner peace through Zen meditation transforms your perspective over time, helping you to feel more balanced when difficult times arise, and the practice engenders more confidence in your own decisions. This is the true benefit of all the different kinds of meditation, to bring healing to the bodies and souls of each person and to bring wholeness to the world through the meditative practice. Science proves meditating restructures your brain and trains it to concentrate, feel greater compassion, cope with stress, and more. For many of us, accessing that same settled, contented state is more difficult to do in meditation. The current findings are exciting enough to encourage even the most resistant yogis to sit down on the cushion: They suggest that meditation—even in small doses—can profoundly influence your experience of the world by remodeling the physical structure of your brain.
Using a magnetic resonance imaging (MRI) machine, Eileen Luders, a re-searcher in the Department of Neurology at the University of California Los Angeles School of Medicine, looks for evidence that meditation changes the physical structure of the brain. Indeed, Luders finds several differences between the brains of meditators and nonmeditators. More and more neuroscientists, like Luders, have started to think that learning to meditate is no different from learning mental skills such as music or math. Those structural changes, in turn, create a brain that is better at doing whatever you’ve asked it to do.
Over the past decade, researchers have found that if you practice focusing attention on your breath or a mantra, the brain will restructure itself to make concentration easier. New research shows that meditation can help you improve your ability to concentrate in two ways.
Some of the most fascinating research on how meditation affects attention is being conducted by Antoine Lutz, PhD, an associate scientist at the Waisman Laboratory for Brain Imaging and Behavior at the University of Wisconsin at Madison, in collaboration with Richard Davidson and the Laboratory for Affective Neuroscience at the University of Wisconsin. The researchers also looked at whether vipassana meditation training can improve overall attention. To test whether meditation reduces attentional blink, participants had to notice two things occurring in rapid succession, less than a second apart.
As a result, Lutz and his colleagues believe that meditation may increase our control over our limited brain resources. Like most of us, the participants in Goldin’s studies suffer from all sorts of disturbances of the mind—worries, self-doubt, stress, and even panic.
In his studies, participants take an eight-week mindfulness-based course in stress reduction. Ironically, the brain-scanning sessions could provoke anxiety even in the calmest of people. Goldin’s interpretation of the findings is that mindfulness meditation teaches people with anxiety how to handle distressing thoughts and emotions without being overpowered by them. Research from other laboratories is confirming that mindfulness meditation can lead to lasting positive changes in the brain. Together, these studies provide exciting evidence that small doses of mental training, such as an eight-week mindfulness course, can create important changes in one’s mental well-being. We typically think of our emotional range as something that is fixed and unchanging—a reflection of the personality we’re born with. These meditation techniques may have benefits beyond the experience of spontaneous compassion. As the evidence for the benefits of meditation grows, one of the most important outstanding questions is, How much is enough? Luders, who was a lapsed meditator when she started her research, had such a positive experience being around seasoned meditators that she was motivated to come back to the practice. Imagine the horizon spanning through your chest with a radiant sun rising in your innermost center—your heart. As you inhale, invite the glow from your heart to expand toward the inner surface of the body. When you feel complete, place your palms together in front of your heart and bow your head. Mindfulness requires concentration, but rather than concentrate on any one object, we concentrate on the moment and whatever is present in that moment. Kelly McGonigal teaches yoga, meditation, and psychology at Stanford University and is the author of Yoga for Pain Relief.
Kathryn Budig talks kundalini, manifesting, and fashion with the Spirit Junkie author and international speaker. Learn and practice a scientifically proven stress reduction technique (for example, Transcendental Meditation).
Get support from your partner, friends and family members before, during and after your baby is born. Meditation therapy helps reduce stress by taking the mind away from focusing on problems and creating negative energy. The benefits of meditation therapy have a snowball effect starting, with reducing your stress. If you have never done meditation before, using some deep breathing techniques is a good place to start.Deep breathing allows you to become focused on your breaths, and begin to unwind.
A seated meditation, Zen meditation uses proper posture with concentration on breathing to achieve relaxation and a more positive outlook. Did you know that the way you breathe can affect your state of mind -- either calm and relaxed or stressed and excited?
Cleansing the Aura is an amazing technique that easily brings focus on your breath, and allows you to relax your breathing. Meditating with the Chakras is based on clearing the centers of energy, which connect mind and body.
The word Zen comes from the daily meditation practice called Zazen, which is a Japanese word that means to sit and to concentrate or contemplate ones true nature. When you experience that strength inside yourself, you know you are healing from your suffering. Whether you prefer an intense and sweaty vinyasa practice, a gentle but deliberate Viniyoga practice, or something in between, all systems of hatha yoga provide a contented afterglow for the same reason: You sync your movement with your breath.
It’s not easy to watch the mind reveal its worries, its self-criticism, or its old memories. Thousands of years ago the sage Patanjali, who compiled the Yoga Sutra, and the Buddha both promised that meditation could eliminate the suffering caused by an untamed mind. Western scientists are testing the wisdom of the masters, using new technology that allows researchers to study how meditation influences the brain.


Read on to find out how, and then put each finding into practice with meditations by yoga teachers Christopher Tompkins, Frank Jude Boccio, and Kate Vogt. In a study published in the journal NeuroImage in 2009, Luders and her colleagues compared the brains of 22 meditators and 22 age-matched nonmeditators and found that the meditators (who practiced a wide range of traditions and had between 5 and 46 years of meditation experience) had more gray matter in regions of the brain that are important for attention, emotion regulation, and mental flexibility. If you practice calm acceptance during meditation, you will develop a brain that is more resilient to stress. First, it can make you better at focusing on something specific while ignoring distractions.
Their work has shown that concentration meditation, in which the meditator focuses complete attention on one thing, such as counting the breath or gazing at an object, activates regions of the brain that are critical for controlling attention. The findings, published in PLoS Biology, reveal that the meditation training improved the participants’ ability to notice both changes, with no loss in accuracy. EEG recordings—which track patterns of electrical activity in the brain, showing precise moment-by-moment fluctuations in brain activation—showed that the participants allocated fewer brain resources to the task of noticing each target. To anyone who knows what it’s like to feel scattered or overwhelmed, this is an appealing benefit indeed. Philippe Goldin, director of the Clinically Applied Affective Neuroscience project in the Department of Psychology at Stanford University, uses mindfulness meditation in his studies. But people with anxiety disorders feel unable to escape from such thoughts and emotions, and find their lives overtaken by them. An fMRI scanner tracks which brain areas consume more energy during meditation and, therefore, which regions are more active. After the mindfulness intervention, participants have greater activity in a brain network associated with processing information when they reflect on negative self-statements. Most people either push away unpleasant thoughts or obsess over them—both of which give anxiety more power.
For example, a recent study by Massachusetts General Hospital and Harvard University put 26 highly stressed adults through an eight-week mindfulness-based course in stress reduction that followed the same basic format as Goldin’s study. But research is revealing the possibility that we may be able to cultivate and increase our ability to feel the emotional state of compassion. To find out, Lutz and his colleagues compared two groups of meditators—one group whose members were experienced in compassion meditation, and the other a group whose members were not—and gave them the same instructions: to generate a state of love and compassion by thinking about someone they care about, extend those feelings to others, and finally, to feel love and compassion without any specific object. But the more experienced compassion meditators showed a larger brain response in areas important for processing physical sensations and for emotional responding, particularly to sounds of distress.
A study by psychology professor Barbara Fredrickson and her colleagues at the University of North Carolina, Chapel Hill, and the University of Michigan, found that a seven-week lovingkindness meditation course also increased the participants’ daily experience of joy, gratitude, and hope.
Or, from the perspective of most beginning meditators, How little is enough to see positive change? Indeed, it will take time for science to catch up to the wisdom of the great meditation teachers. As though being melted by the solar warmth, release tension in your shoulders and across your throat.
Bring attention to your breath by placing your awareness at your belly and feeling it rise and fall. How can the expecting mother reduce the negative impact of stress, and take the best care of herself and her soon to be born baby?
Meditation brings the body and mind to a state of peace and balance, which will in turn reduce stress, allowing the body to heal, and improve and maintain health.The benefits of meditation on the body and mind are enormous.
Each one offers a peaceful state of mind, body relaxation, and clarity.Some types of meditation therapy require you to focus on a particular image, such as a candle.
During Zen meditation, your awareness is directed towards counting or watching your breaths from an energy center below the navel. By altering the way you breathe, you can create different feelings in your body.Diaphragmatic Breathing is a deep breathing exercise that gets more oxygen into the body and releases physical tension.
It only requires you to be fully aware of what you are doing at that very moment.During this time, you let go of worries and thoughts about the future or the past. Born from Tendai Buddhist and Chi Gong theories, it is widely used by martial artists to relax their bodies and calm their minds, and as a stress reliever.This aspect of meditation therapy considers the 'Oneness' of all things, that we are all one and come from, and return to the same place. CommentsLeave a comment about this article in the box below and share it with your Facebook friends.
Alan Watts, in his writing, “The Way of Zen,” called it “unified or one-pointed awareness.” The simplest explanation of Zen is, being, right here, right now. The stress of life is so powerful that it can cause emotional, as well as, physical damage. It can destroy relationships and cause you ‘dis-ease.’ If there were any other issue affecting your life, right now, as deeply as stress, you would do everything you could to eradicate it immediately. Zen meditation can help transform your stress into harmless energy; energy to be let go of, and replaced with a growing feeling of peace and tranquility. Many people get overwhelmed with physical and emotional pain and suffering and turn away from their path to look for some way to deal with it, often numbing the pain with addictions of all kinds.
Increased gray matter typically makes an area of the brain more efficient or powerful at processing information.
Neuroscientists now know that the brain you have today is, in part, a reflection of the demands you have placed on it. And if you meditate while cultivating feelings of love and compassion, your brain will develop in such a way that you spontaneously feel more connected to others. Second, it can make you more capable of noticing what is happening around you, giving you a fuller perspective on the present moment.
A more dramatic example would be a car accident caused by your thinking about a conversation you just had and not noticing that the car in front of you has stopped. In fact, the meditators spent less mental energy noticing the first target, which freed up mental bandwidth for noticing what came next.
Even though your attention is a limited resource, you can learn to do more with the mental energy you already have.
The general practice is to become aware of the present moment—by paying attention to sounds, your breath, sensations in your body, or thoughts or feelings—and to observe without judgment and without trying to change what you notice.
Goldin’s research shows that mindfulness meditation offers freedom for people with anxiety, in part by changing the way the brain responds to negative thoughts. The training includes mindfulness meditation, walking meditation, gentle yoga, and relaxation with body awareness as well as discussions about mindfulness in everyday life. In other words, they pay more attention to the negative statements than they did before the intervention.
Brain scans were taken before and after the intervention, along with participants’ own reports of stress. Researchers have found that feeling connected to others is as learnable as any other skill. As each of the participants meditated inside the fMRI brain scanners, they were occasionally interrupted by spontaneous and unexpected human sounds—such as a baby cooing or a woman screaming—that might elicit feelings of care or concern.


The researchers also observed an increase in heart rate that corresponded to the brain changes. And many studies show change in a matter of weeks, or even minutes, among inexperienced meditators. And even with the advances in brain technology, there are changes both subtle and profound transmitted only through direct experience. In order to reap the full benefits of this meditation therapy technique, you need only two 15-minute sessions per day for one to two weeks.Progressive muscle relation will reduce your physiological tension and psychological stress. Using hatsurei ho, you can create peace of mind and a sense of well-being, while allowing your body to heal naturally. Some people believe that, in order to maintain a healthy body, the chakras need to be cleansed and balanced. Through Zen, you become aware; the way to understanding your true purpose is through a peaceful mind.
Many of the physical risks involving high levels of stress, are already, well understood, but it is impossible to completely assess the damage stress does to every cell in the body.
Your attention turns from your endless to-do list toward the rhythm of your breath, and you feel more peaceful than you did before you began your practice.
And they believed that it was possible to change one’s mental powers and emotional patterns by regularly experiencing meditative states.
Luders believes that the increased gray matter in the meditators’ brains should make them better at controlling their attention, managing their emotions, and making mindful choices. People learning to juggle, for example, develop more connections in areas of the brain that anticipate moving objects.
If you were able to reduce your attentional blink, it would mean a more accurate and complete perception of reality—you would notice more and miss less.
They are then asked to reflect on different statements about themselves that appear on a screen in front of their face. And yet, they also show decreased activation in the amygdala—a region associated with stress and anxiety.
The participants who reported decreased stress also showed decreases in gray -matter density in the amygdala.
These findings suggest that the meditators were having a genuine empathic response and that the experienced meditators felt greater compassion.
Participants also reported a greater sense of self-acceptance, social support, purpose in life, and life satisfaction, while experiencing fewer symptoms of illness and depression.
Fortunately, all you need to get started is the willingness to sit and be with your own body, breath, and mind.
Inhaling, invite the light to touch the parts of you that interact with the world—your eyes and ears, the voice center in your throat, the palms of your hands, the soles of your feet. Once you feel settled, widen your awareness to include all the sensations in your body as well as any thoughts or feelings. A prospective study of stress among women undergoing in vitro fertilization or gamete intrafallopian transfer. Fertil Steril, 76 (4). Maternal Catecholamine Levels in Midpregnancy and Risk of Preterm Delivery. American Journal of Epidemiology, 170 (8).
Still another type of meditation asks you only to observe your thoughts and become consciously aware of them.It is very important to find a meditation therapy type that you enjoy doing, one that fits into your daily routine, and one that also relaxes you. You are being mindful.Learn to enjoy the small pleasures in life by fully concentrating on the task at hand without getting distracted by random thoughts passing through your mind.
Anxiety and stress steal years of your life, while deeply affecting the quality of your life while you are still here. Zen meditation is all about allowing healing into the wounds that caused the pain in the first place. Medical students undergoing periods of intense learning show similar changes in the hippocampus, an area of the brain important for memory. Previous research had revealed that trauma and chronic stress can enlarge the amygdala and make it more reactive and more connected to other areas of the brain, leading to greater stress and anxiety. In other words, compassion meditation appears to make the brain more naturally open to a connection with others. This study provides strong evidence that chipping away at the illusion of separation can open us up to a far more meaningful connection to life. More practice leads to greater changes, both in the brain and in a meditator’s mental states. If you find yourself swept up in a thought or emotion, notice it and simply return to the breath. If you find you are becoming more tense trying to focus or concentrate, it's possible that you might need to try another type of meditation. Diaphragmatic breathing is slow and deep (which is the exact opposite of what happens when you are under stress)and helps you to calm down. And mathematicians have more gray matter in regions important for arithmetic and spatial reasoning. But extremely experienced meditators (who have more than 44,000 hours of meditation practice) show less activation in these regions, even though their performance on attention tasks is better. This study is one of the first documented cases showing change occurring in the opposite direction—with the brain instead becoming less reactive and more resilient. So while a minimal investment in meditation can pay off for your well-being and mental clarity, committing to the practice is the best way to experience the full benefits. The key is to pay attention to the ever-changing process of thinking rather than to the contents of your thoughts. For instance, try a moving meditation with chi gong or tai chi, instead of a sitting meditation.It is very important to find a meditation therapy type that you enjoy doing, one that fits into your daily routine, and one that also relaxes you. The explanation for this, in Lutz’s view, is that the meditation training can eventually help reduce the effort it takes to focus your attention.
As you begin to see that they are indeed just thoughts, they will begin to lose their power. Continue to watch and become mindful of your thoughts, feelings, and sensations for 5 to 20 minutes. This suggests that people can immediately enhance concentration by learning a simple meditation technique, and that practice creates even more progress.



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