Science and Benefits of a Regular Mindfulness Practice
Discover Real-Life Case Studies of how Meditation can Impact your Mind and Body.
Let’s dive in ;)
Are you ready to unlock the secrets of meditation and discover its powerful benefits for your mind and body? Meditation, as defined by psychologist Jon Kabat-Zinn, is the practice of awareness, a key ingredient for human wisdom. It can help you to feel calm and improve your overall well-being.
But what exactly is meditation, and how do you do it? In this article, we’ll dive into the world of mindfulness and explore the results of scientific research on meditation. From seated meditation to walking meditation, we’ll show you how to find the perfect technique for you. Whether you’re new to meditation or looking to expand your practice, you’ll find valuable insights and tips to make meditation a regular and fulfilling part of your daily routine.
What is mindfulness?
Do you find yourself constantly caught up in thoughts of the past or worries about the future? Mindfulness is a powerful tool that can help you to focus on the present moment and live in the here and now. It’s the mental training that allows you to fully engage in observing internal and external experiences with full awareness.
You might have already experienced mindfulness naturally, when you were really enjoying something, in awe or in danger, but you can practice it at any time, anywhere. For example, while you walk in the park, sit on the beach or meet someone new. The most important thing is to not get too distracted by your thoughts, and when it happens, simply return to observing your experience. In this article, we’ll explore the different ways to practice mindfulness and the benefits it can bring to your daily life.”
What are the roots of meditation?
Meditative techniques have roots in eastern philosophical traditions: mainly Hinduism and Buddhism, but also Taoism.
The origins of meditation can be traced back thousands of years to ancient India and eastern Asia, where it was practiced in various forms. As Buddhism spread throughout Asia, it brought the practice with it and it became popular in countries such as Thailand, China, Tibet, India, Sri Lanka, Cambodia, and Japan.
But did you know that the practice of meditation also made its way to the Western hemisphere? Famous ancient Greek philosophers like Plato and Aristotle were influenced by meditative practices introduced by Eastern Yogis. Even Roman emperor Marcus Aurelius wrote a renowned book “Meditations” which was more of a reflective than meditative character. In ancient and medieval Europe, meditation was often viewed as a form of contemplation, a practice of deep thinking rather than pure awareness or mindfulness.
Meditation has a rich history spanning thousands of years and many cultures. It’s fascinating to see how the practice has evolved over time and how it continues to be a valuable tool for personal growth and well-being.
Scientific research on meditation
The study of meditation in the Western scientific community began to gain traction during the cultural revolution of the 1960s. As more research on the topic has been conducted over the years, it has become increasingly clear just how powerful a tool meditation can be for influencing the mind and body.
One fascinating example of this is the case of Hindu Yogi Swami Rama, who was invited as a research subject by Dr. Elmer Green of the Menninger Foundation in Topeka, Kansas. Through his dedicated practice of Yoga and meditation, Swami Rama was able to master the functioning of his mind and body in ways that were previously thought impossible. This not only challenged the understanding of meditation in the Western scientific community but also highlighted the potential for further exploration in this field.
Swami Rama’s story is just one of many that demonstrate the potential of meditation to transform the mind and body. As we continue to conduct more research on this topic, we are sure to uncover even more fascinating insights and benefits of this ancient practice.
Swami Rama’s abilities were truly remarkable, he could reportedly control his heartbeat and even stop it from pumping blood for 17 seconds, increase or decrease his heart rate, change his skin temperature by up to 10-degree difference between parts of his hands, and even change his brain wave-lengths on demand. He was the first case study of meditation masters, but he was far from the last.
Recent studies, such as the one conducted by Harvard, including 105 adults and a Buddhist monk Yongey Mingyur Rinpoche (YMR), suggest that meditation may have a significant impact on slowing down the aging process in the brain. These findings only further support the notion that the practice of meditation is a powerful tool for influencing the mind and body. It is fascinating to see how the study of meditation has evolved and the growing body of evidence supporting its benefits.
The research was done in 4 trials across the span of 14 years (Keggel, 2020). Participants from the control group were the same age as YMR.
In every trial each participant had an MRI (magnetic resonance image) to see the:
Change in density of gray matter. A good indicator of cognitive potential and brain health.
After the scan researchers used Brain Age Gap Estimation (BrainAGE) method to see a person's brain age.
The results of this study were astonishing.
When compared to the control group of 105 people of the same age YMR’s brain looked like a brain 8 years younger (33 years old) than he was (41 years old).
How did he do it?
When asked about this major difference between his brain structure and other people’s.
Meditation is a powerful tool for improving both physical and mental health, and the case of Yongey Mingyur Rinpoche, a Buddhist monk, is a prime example of this. According to Rinpoche, his brain appeared younger due to the fact that he had meditated for over 60,000 hours in his life. 60,000 hours is equivalent to almost 7 years of continuous meditation.
While this is a significant investment of time, the potential benefits are remarkable. Studies have shown that regular meditation can slow down the aging process in the brain, and in Rinpoche’s case, it’s estimated that his brain appeared around 1 year younger than his chronological age. This means an extra year of brain vitality.
It’s worth noting that this is not immortality, but it’s an extra year in your life, in exchange for 7 years of dedicated meditation, which is a remarkable trade-off. This raises the question, is it worth investing so much time in meditation? With the profound effects, it can have on one’s health and well-being, developing a regular meditation practice and a meditative mind seems like a reasonable choice. It’s up to you to decide whether or not the effort is worth it.
Neuroscience of meditation
Meditation is a practice that has been gaining popularity and scientific attention in recent years. A study by Tang, Holzer, and Posner in 2015 looked at the effects of meditation on the brain by analyzing 21 different studies. The participants in these studies were divided into three groups: experienced meditators, non-meditators (the control group), and people who were new to meditation but later became more experienced.
The types of meditation used in these studies varied, but most of them focused on mindfulness meditation. The scientists observed positive changes in different parts of the brain, including the cerebral cortex, subcortical grey and white matter, brain stem, and cerebellum.
But what do these different regions of the brain do? The cerebral cortex processes information from our senses makes sense of what’s happening around us, initiates movement, and allows for an association between different pieces of information. The cerebellum is responsible for coordinating movement and vision, maintaining body balance, and possibly regulating our mood. Grey and white matter, meanwhile, play key roles in processing and sending signals throughout the body. The brain stem controls basic life functions like breathing and heart rate.
These diverse areas of the brain affected by meditation suggest that it has a large-scale impact on brain function. Regular practice can improve many cognitive and behavioral functions, including receptivity, association, meta-awareness, concentration, memory, movement, visual coordination, and possibly even stem cell regeneration. With more and more scientific research being conducted on the topic, it’s clear that meditation is a practice worth exploring.
Effects of meditation have shown great promise in health, therapy, and self-development. — Greg Franz F.
Do you have attention deficits? Find it hard to control your behavior? Or maybe struggle with information or emotion processing?
If you answered yes to any of these questions I have good news for you.
This meta-analysis research (Tang & others, 2015) suggests
Regular, long term practice may improve attention control, information and emotional processing, and self-regulation.
Conclusion
In conclusion, meditation is a powerful practice that can improve many aspects of your life. Research has shown that regular meditation can slow down the aging process in the brain, improve cognitive and behavioral functions, and reduce stress and anxiety. A prime example is the case of Yongey Mingyur Rinpoche, a Buddhist monk who meditated for over 60,000 hours, and his brain appeared to be younger.
Meditation can affect diverse areas of the brain, from the cerebral cortex responsible for processing information to the cerebellum responsible for coordination and movement. Regular practice can improve receptivity, association, meta-awareness, concentration, memory, and even stem cell regeneration.
In light of this research, it’s clear that meditation is a practice worth exploring. Regular meditation can have a positive impact on cognitive and behavioral functions, and it can improve many aspects of your life. Whether you’re looking to slow down the aging process in the brain, improve your focus and concentration, or simply reduce stress and anxiety, meditation is a powerful tool to help you achieve your goals.
All feedback and constructive criticism are WELCOME!
Contact me at blissful_breaths@proton.me for meditation lessons.
