Meditation - The Apeiron Life Perspective

Meditation can be used to reduce stress and blood pressure, control pain and anxiety, and improve sleep and attention span. Meditation can “de-age” the brain and promote cortical thickness and plasticity. Studies at Massachusetts General Hospital (MGH) have shown that individuals who practice meditation increased gray matter in the frontal cortex, which is the area of the brain associated with working memory and decision-making skills. Because the frontal cortex generally shrinks with age, and this decline is associated with impaired memory, interventions that promote positive adaptations to this area of the brain are considered desirable. Many athletes practice meditation because it helps them stay in the moment during competition and can better help them find and stay in ‘the zone’ for optimal performance.

BRAIN CHANGES

In a 2012 study, individuals with no prior meditation experience participated in an eight-week mindfulness-based stress reduction program (MBSR) and were compared to a control group. After the eight-week program composed of 30 minutes of meditation per day, there was thickening in four brain regions: 1) the posterior cingulate, which is indicated in mind wandering and self-relevance; 2) the left hippocampus, which is involved in learning, cognition, memory, and regulation of emotions; 3) the temporoparietal junction, which is involved in perspective-taking, empathy, and compassion; 4) the pons, which produces regulatory neurotransmitters. Additionally, the amygdala decreased in size in the individuals who participated in meditation as compared to the control group. The amygdala is responsible for fear response, anxiety, and stress, so the decrease in size was correlated with decreased stress reported by the individuals.

TYPES OF MEDITATION

Meditation can be guided or unguided. Guided practices often include visualization, body scan, and reflection. Meditation can also be done as a part of yoga practice. Meditation has become very accessible through popular apps like Headspace and Calm as well as numerous self-help videos on YouTube. Biofeedback is another popular meditation technique that provides instant biofeedback to show your response. Depending on the type of biofeedback training, metrics may include brain waves via EEG, breathing rate, heart rate, muscle contraction, sweat gland activity, and temperature. The Resperate biofeedback device is FDA approved for stress reduction and blood pressure lowering. Meditation is like exercise: you have to work to get better at it and even a small amount can be beneficial.

EXAMPLES

Certain meditation practices can target different goals, and there are also many ways to incorporate meditation into daily tasks to save time and build routine. There are many who meditate after dinner and before bed. Meditation can be used to calm the body and mind and prepare for sleep and help insomnia. A 2015 study showed that mindfulness meditation for sleep led to significant improvements in insomnia symptoms, depression symptoms, and fatigue. Meditation can help calm a racing mind and lower anxiety, which can be causes of insomnia. Here are some guided sleep-promoting meditations. If guided meditation isn’t for you, nighttime meditation can simply be done by lying in bed and deeply breathing, noticing thoughts that arise and letting them go. And if nighttime meditation isn’t for you overall, meditation at any time of the day can help improve sleep.

Meditation can combine well with exercise. For example, walking guided meditation can be done and combines some of your cardio with your meditation. Additionally, exercise can be a great time for mindfulness. This simply involves paying attention to your body and how you feel while exercising. Think about how you feel emotionally and physically and notice your surroundings. You can also try finding anchors for your attention to promote mindfulness during a workout; this could be your right hand hitting the water each stroke while swimming, your feet touching the pavement or treadmill while you run, the up down repetition of lifting weights, or your breath.

Mindful eating is another practice that incorporates meditation into a daily task. This can involve paying attention to your food as you buy, prepare, serve, and eat it. Take time to appreciate the food before eating, and eat slowly. While eating, try to use all of your senses; pay attention to the color, texture, smells, and even sounds as you cook, and mindfully taste all the ingredients in the meal as you eat. Mindful eating can also help you to make better food choices and not overeat.

WHO ELSE MEDITATES

Michael Jordan	Steve Jobs	Kendrick Lamar
​Steph Curry	Bill Gates	Martin Scorcese
​Klay Thompson	​Marc Benioff	Oprah Winfrey
LeBron James	​Ariana Huffington	Paul McCartney
Kobe Bryant	Padmasree Warrior	Jerry Seinfeld
Derek Jeter	​Ray Dalio	Clint Eastwood
​Carli Lloyd	​Ben Stiller	​Russell Simmons
The Seattle Seahawk	Jeff Weiner	Sheryl Crow