Know the benefits: Meditate with wisdom
Meditation, that's only done by hippies sitting cross-legged in a circle worshipping some Buddha, right? Complete nonsense – and yet meditation is often associated with esotericism and spirituality, and that's off-putting. Actually, it's about the exact opposite: seeing things as they are while meditating and consciously perceiving the moment. The here and now should be experienced consciously, and one should focus on one's own mind and body, not delve into supernatural realms. Meditation is currently booming in the Western world. Many people hope for a break from stress and the mass of information bombarding us. There are numerous advocates of regular downtime, and recently, neuroscientists and cognitive scientists have also joined them. Chronic stress impairs important processes in the brain, explains cognitive scientist Andrew Smart in his book "On Autopilot More Often: Why Doing Nothing Is So Important." For example, creativity, self-awareness, and emotional well-being are impaired.¹ The only prerequisite for the curious: You must be willing to experience yourself consciously and think self-reflectively. If you're up for it, meditation can teach you a lot, such as gaining control over your thought processes and simply being happier with yourself!
Take-Home Message #1: Meditation means consciously perceiving your body and mind in the present moment and focusing solely on the present moment. Everything else around you is blocked out during meditation. It not only strengthens your creativity and emotional well-being, but also your brain's performance!
Meditation increases your brain activity
One wonders how meditation and increased brain activity can be connected. Normally, we associate relaxation with the least possible effort on the brain. In fact, a lot happens in your head during meditation, even if you are not consciously concentrating. The cells in the brain are very active during meditation. For this, they need oxygen and energy; this increases blood flow. The Bender Institute for Neuroimaging in Giessen has studied brain-stimulating meditation and discovered some surprising things.² People who meditate regularly have a positively altered brain structure. Researchers at the University of Giessen discovered that more gray matter is produced, where all stimuli are processed. For example, your sensory perceptions, such as taste and smell, and every thought you have, are processed in gray matter. When there is more gray matter, your perceptual processes are improved. In short: you are more attentive! The Faculty of Psychology and Neuroscience in Maastricht has utilized this finding to investigate the relationship between meditation and the age-related decline in brain performance. Research is still in its early stages, but it is believed that brain performance can be stabilized through meditation. The age-related decline in brain performance was not as severe in subjects who meditate regularly as in those who did not, because the deterioration of gray matter was slowed.³
Our brain is constantly absorbing external and internal stimuli, and we are always preoccupied with something, even when we are not consciously thinking. When you meditate, you relieve the strain on your brain. You take on an observer position, so to speak, perceiving only your own body and mind, thus reducing external stimuli. This process stimulates the hippocampus, the area of the brain responsible for all kinds of learning processes and for processing emotions. Researchers at Harvard University have investigated the relationship between meditation and the brain and were able to confirm that the hippocampus grows significantly through regular meditation.⁴ The large-scale study at Harvard University found that reflecting on yourself makes you smarter while you relax! But meditation can do even more for your brain. Memories stored in your brain are also created by supporting the hippocampus. If you are very stressed, important tissue in the hippocampus in the brain dies. This tissue can only be regenerated if you reduce stress, for example, through meditation.
Take-Home Message #2: Meditation strengthens an area of the brain, the hippocampus, which is responsible for learning, emotions, and memories. When you meditate, all of this is optimized, allowing you to concentrate and remember better!
Start now! Meditation exercise for beginners
You'll be relaxed, reduce stress, and ultimately improve your brain performance. Sounds too good not to start right away, right? Here's how:
Step 1: The simplest way to start meditating is with the so-called "Anapana meditation." In this practice, you concentrate solely on your natural breathing without consciously controlling it. This will help you reach a state of focused relaxation. It will help you initially do the exercise at the same time every day. This will help you develop a new routine that will help you stick with it.
Step 2: To begin, it's best to sit upright in a chair and place your hands on your thighs. This will be a familiar, comfortable position for you, and you won't need to make any special adjustments to your posture. Later, you can always switch to a cross-legged or lying position.
Step 3: Whether you want to start with your eyes closed or open at first is up to you. Now begin by concentrating on your breath. How it flows in and out through your nostrils. Concentrate solely on this sensation and what you feel. If your mind wanders, bring your attention back to your breathing.
Step 4: Stay in this state for 5-10 minutes, then open your eyes. Give yourself some time to consciously perceive your surroundings and then return to your daily routine at your own pace. You'll feel refreshed and more rested!
Step 5: If you need extra energy after meditation, you can use BRAINEFFECT AWAKE . It helps you through long periods of concentration and lets you dose your caffeine yourself. You decide how much caffeine you need. However, you shouldn't take more than four capsules to help you wind down in the evening.
Step 6: And last but not least: every beginning is difficult! Your greatest success will initially be maintaining your daily meditation routine. Five minutes is enough for your personal time out. It won't be possible to stay 100% focused right away. At first, your mind will wander from time to time, but that's completely normal. The main thing is to stick with it and take the time for yourself. You'll surely soon notice significant results and an improved sense of well-being!
Sources:
1. http://www.randomhouse.de/Taschenbuch/OEfter-mal-auf-Autopilot/Andrew-Smart/e450916.rhd
2. http://pps.sagepub.com/content/6/6/537.abstract
3. http://journal.frontiersin.org/article/10.3389/fnagi.2014.00076/full
4. https://hms.harvard.edu/sites/default/files/assets/Harvard%20Now%20and%20Zen%20Reading%20Materials.pdf
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