Nearly thirty years ago I began to experience the transformative powers of meditation. As a novice practitioner, I struggled to focus the endless flood of thoughts which seemed to overwhelm my consciousness. With practice however, I began to experience moments of deep peace. Over time, the moments of peace led to more lasting feelings of contentment. I realized that meditation could not only provide an immediate shift in my mood, but that this increased sense of well-being would often carry over to the following day. These early meditation experiences were a powerful and positive influence on my life, made me a lasting student of meditation, and led me to seek ways to share my experience of personal transformation to benefit others.
In recent years there has been a flood of research reinforcing the neurological and biological benefits of mediation. As early as 1975, Herbert Benson, M.D. demonstrated a link between meditation and a “Relaxation Response”. In his book “The Relaxation Response” Benson detailed physiological changes which occur during meditation such as: decreasing heart rate, lower blood pressure, better sleep, improved digestion, slower brain wave patterns and a greater sense of well-being. More recent research shows the benefits to be even more lasting and transformative than this early work showed.
In Lazar et al., 2005, Neuroreport, researchers found that practitioners of meditation had a thicker cortex, an area of the brain associated with attention, setting goals, making plans, and sensory processing. Other studies have have found links to managing chronic pain, autoimmune diseases, anxiety and depression. One such study, Holzel et al., 2011, found that a mindfulness practice of thirty minutes a day led to changes in grey matter density in areas of the brain associated with memory, emotional reactivity, anxiety and stress. Additional studies have shown a lasting benefit from meditation, which is maintained for weeks. The results of these studies, and others, have sparked increased interest and additional research to better define the benefits of particular kinds of meditation or mindfulness practices.
What does this data mean for myself and my clients? Using the brain’s neuroplasticty you can not only change the way you feel, but you can change the brain’s structure, providing more lasting benefits through meditation. Personally, however, more convincing than all of this research, was the inner peace and joy I was able to cultivate through mindfulness and meditation. As I learned from the inspirational Zen monk Thich Naht Hahn “Whenever we feel carried away, or sunken in a deep emotion, or scattered in worries and projects, we return to our breathing to collect and anchor our mind.” Our breath is always with us to turn attention to and focus on the peaceful process of breathing in and breathing out.
In recent years there has been a flood of research reinforcing the neurological and biological benefits of mediation. As early as 1975, Herbert Benson, M.D. demonstrated a link between meditation and a “Relaxation Response”. In his book “The Relaxation Response” Benson detailed physiological changes which occur during meditation such as: decreasing heart rate, lower blood pressure, better sleep, improved digestion, slower brain wave patterns and a greater sense of well-being. More recent research shows the benefits to be even more lasting and transformative than this early work showed.
In Lazar et al., 2005, Neuroreport, researchers found that practitioners of meditation had a thicker cortex, an area of the brain associated with attention, setting goals, making plans, and sensory processing. Other studies have have found links to managing chronic pain, autoimmune diseases, anxiety and depression. One such study, Holzel et al., 2011, found that a mindfulness practice of thirty minutes a day led to changes in grey matter density in areas of the brain associated with memory, emotional reactivity, anxiety and stress. Additional studies have shown a lasting benefit from meditation, which is maintained for weeks. The results of these studies, and others, have sparked increased interest and additional research to better define the benefits of particular kinds of meditation or mindfulness practices.
What does this data mean for myself and my clients? Using the brain’s neuroplasticty you can not only change the way you feel, but you can change the brain’s structure, providing more lasting benefits through meditation. Personally, however, more convincing than all of this research, was the inner peace and joy I was able to cultivate through mindfulness and meditation. As I learned from the inspirational Zen monk Thich Naht Hahn “Whenever we feel carried away, or sunken in a deep emotion, or scattered in worries and projects, we return to our breathing to collect and anchor our mind.” Our breath is always with us to turn attention to and focus on the peaceful process of breathing in and breathing out.