Improves Health - Strengthen Brain Functions
Hypnosis, Meditation and Visualization all access the brain wave patterns which have proven health benefits.
Monks are considered the superstars of meditation. But benefits can also come from a variety of repetitive, mind-clearing practices that elicit relaxation state brain waves. Such as focused breathing, saying the rosary even knitting. Under that broad definition, about one-half of Americans perform some sort of meditation.
Massachusetts General Hospital researchers scanned the brains of 20 people who meditated regularly.
These people had four regions of cortex -- the rind of the brain, associated with higher functions like memory and decision making -- that were thicker than in 15 subjects who didn't meditate.
In addition, the researchers found signs that one area of the cortex seemed to have aged less quickly than it did in non-meditators. The study did not look at whether those brain differences had a noticeable impact on behavior, but researchers are now doing follow-up work to assess that.
The findings ''provide the first evidence that alterations in brain structure are associated with Western-style meditation practice, possibly reflecting increased use of specific brain regions," said Sara Lazar, of Harvard.
In other Harvard-affiliated work, researchers reported that by using a device that can analyze every breath a person exhales, they could objectively measure the depth of relaxation a person had achieved. People who reached deeper states of relaxation exhaled more nitric oxide, a gas known to relax the smooth muscles in arteries, and aid blood flow.
''Our results provide initial evidence of how the relaxation response intervention and other mind/body approaches might lower blood pressure," said Jeffery A. Dusek. ''In the near future, it may even be possible to use our new technique to determine an effective 'dose' of meditation for a given person, or to identify characteristics of individuals who best respond to the relaxation response intervention."
Another new study, from the University of Kentucky, found that meditation could offset the sluggishness of sleep deprivation better than a nap.
Researchers tested volunteers on a button-pressing speed task and found that even novice meditators improved their performance more after 40 minutes of meditation than after a 40-minute nap. Meditation helped even after a full night of sleep deprivation.
Ultimately, scientists aim to understand not only the powers of monks but the everyday experiences of amateur meditators for lowering high blood pressure and increasing energy.
There are many ways to meditate. Here are several varieties on relaxing breathe that can be practiced anywhere.
Focus on your breath flowing deep into your abdomen. Expand your abdomen on the inhale and contract the abdomen lightly on the exhale. Breath slow and regular, inhale deeply exhale completely. Breathe in and out through the nose.
As you inhale think 1. Exhale completely, feeling your body releasing, relaxing, letting go. Repeat, each new breath is 1. Staying with the number 1 helps stay in the now plus keeps you out of thinking counting mode.
An alternative method is with each breath mentally, silently say a single syllable word that gives you a desired sensation. Word examples are Peace, Joy, Love, One, Om.
This breathing meditation can be done sitting with eyes closed or in waking consciousness throughout the day when you need a spot of relaxation in traffic, grocery line or meetings.
Monks are considered the superstars of meditation. But benefits can also come from a variety of repetitive, mind-clearing practices that elicit relaxation state brain waves. Such as focused breathing, saying the rosary even knitting. Under that broad definition, about one-half of Americans perform some sort of meditation.
Massachusetts General Hospital researchers scanned the brains of 20 people who meditated regularly.
These people had four regions of cortex -- the rind of the brain, associated with higher functions like memory and decision making -- that were thicker than in 15 subjects who didn't meditate.
In addition, the researchers found signs that one area of the cortex seemed to have aged less quickly than it did in non-meditators. The study did not look at whether those brain differences had a noticeable impact on behavior, but researchers are now doing follow-up work to assess that.
The findings ''provide the first evidence that alterations in brain structure are associated with Western-style meditation practice, possibly reflecting increased use of specific brain regions," said Sara Lazar, of Harvard.
In other Harvard-affiliated work, researchers reported that by using a device that can analyze every breath a person exhales, they could objectively measure the depth of relaxation a person had achieved. People who reached deeper states of relaxation exhaled more nitric oxide, a gas known to relax the smooth muscles in arteries, and aid blood flow.
''Our results provide initial evidence of how the relaxation response intervention and other mind/body approaches might lower blood pressure," said Jeffery A. Dusek. ''In the near future, it may even be possible to use our new technique to determine an effective 'dose' of meditation for a given person, or to identify characteristics of individuals who best respond to the relaxation response intervention."
Another new study, from the University of Kentucky, found that meditation could offset the sluggishness of sleep deprivation better than a nap.
Researchers tested volunteers on a button-pressing speed task and found that even novice meditators improved their performance more after 40 minutes of meditation than after a 40-minute nap. Meditation helped even after a full night of sleep deprivation.
Ultimately, scientists aim to understand not only the powers of monks but the everyday experiences of amateur meditators for lowering high blood pressure and increasing energy.
There are many ways to meditate. Here are several varieties on relaxing breathe that can be practiced anywhere.
Focus on your breath flowing deep into your abdomen. Expand your abdomen on the inhale and contract the abdomen lightly on the exhale. Breath slow and regular, inhale deeply exhale completely. Breathe in and out through the nose.
As you inhale think 1. Exhale completely, feeling your body releasing, relaxing, letting go. Repeat, each new breath is 1. Staying with the number 1 helps stay in the now plus keeps you out of thinking counting mode.
An alternative method is with each breath mentally, silently say a single syllable word that gives you a desired sensation. Word examples are Peace, Joy, Love, One, Om.
This breathing meditation can be done sitting with eyes closed or in waking consciousness throughout the day when you need a spot of relaxation in traffic, grocery line or meetings.
posted by Maryann | 8:55 AM
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