I have practiced meditation for more than 10 years. Not every day, more whenever I feel the stress is too much.
Recently, the stress has been more than enough, and I try to include meditation as part of my daily ritual. First thing in the morning and sometimes in the evening.
Sometimes I have trouble focusing. My mind becomes restless, inconsistent, confused and somewhat uncontrollable. It is sometimes referred to having a “monkey mind”.
I don’t need motivation to take up mediation as I know it helps me become more calm and focused. Still research has shown that meditation and mindfulness can cause changes to your brain.
This has made me even more determined to focused in my mediation actions, as I would like to see where it leads me.
A group of Harvard neuroscientists reported a significant change in the brain. The brain structures change after only eight weeks of meditation practice.
Sara Lazar, Ph.D., the study´s senior author, said in a press release:
“Although the practice of meditation is associated with a sense of peacefulness and physical relaxation, practitioners have long claimed that meditation also provides cognitive and psychological benefits that press throughout the day.”
The neuroscientists enrolled 16 people for a 8 week mindfulness based stress reduction course. It promised to improve their mindfulness and well being, and reduce level of stress.
Everyone received audio with 45 minutes of mindfulness exercises. With them were instructions on how to practice daily at home. The exercises included body scan, yoga and sitting meditation.
They had lessons in how to integrate the mindfulness into their daily lives. Practicing mindfulness in every day activities such as eating, walking, in the shower, etc. On average they spent 27 minutes a day practicing mindfulness in some form or shape.
They recorded MRI scans of the participant´s brains before and after the meditation training. Also with a control group of people that did not do any training.
All those that participated reported big improvements in measures of mindfulness. They were more aware and less judging in life.
The scans showed the mindfulness groups increased the grey matter in the brain. Especially with learning and memory, emotion regulation, sense of self and perspective taking.
Britt Hölzel, the lead author on the paper said:
“It is fascinating to see the brain´s plasticity and that, by practicing meditation, we can play an active role in changing the brain and increase our well being and quality of life.”
For me, this is proof that by meditating and being mindful in daily life and practice you can change. Not just because you are spending time relaxing. But, because it affects your brain for the better. It is the single most important thing you could do to improve your balance in life. Everything else will follow.