Visualization exercises work best when your brain waves are in alpha rhythm, this is the normal electrical activity of the brain when we are conscious and relaxed. It consists of oscillations (alpha waves) with a frequency of 8 to 13 hertz. The waves are created in the occipital lobe, the area of the brain where visual images are processed when we are fully relaxed. Which brings us to meditation.
There are many, many reasons to meditate. Meditation has been shown to reduce stress, increase our sense of well-being, increase our sense of connectedness, and improve focus. Meditation can improve relationships by improving our ability to empathize and increasing our emotional stability. Through meditation we can increase our creativity, improve our memories, and make better choices. On a physical level it can help us in overcoming addictions, improve cardiovascular health, strengthen our immune systems, and even reduce pain.
There are many types of meditation as there are reasons to meditate. From mediation through movement like Tai Chi, to prayer, to what most people think of when we hear the word meditation, Zen. Zen, or zazen, translated literally actually means “seated meditation”. My eighty year old father has been doing the movement meditation of yoga for over half a decade. That’s right. He started in his seventies. So, it’s never too late.
According to much of the research meditation causes the brain to undergo physical changes. A study on mindfulness meditation conducted by Kieran Fox of the University of British Columbia concluded that the brains of meditators look structurally different from those who do not meditate. Fox’s research suggests meditation causes some brain regions to activate while others deactivate. Regularly performing the mental practice of meditation may even shrink the amygdala, commonly referred to as the lizard or reptilian part of our brains. The amygdala, at the end of the hippocampus, is part of the limbic system and is the integrative epicenter for our most basic emotions, emotional behavior, and motivations- especially fear. Another example of changes to the brain is found in the anterior cingulate cortex. Also part of the limbic system it is involved with emotional development and processing, learning, and memory. In the study the tissue in the anterior cingulate cortex of meditators was found to have enlarged. Thicker brain tissue was also found in the area of the brain in control of body awareness, concentration, and stress regulation.
In yet another study Assistant Professor Eileen Luders and her associates at the UCLA Laboratory of Neuro Imaging have found larger amounts of gyrification, the formation of gyri or folds on the surface of the cerebral cortex, in people with a long history of meditation versus those who do not meditate. It is thought that the gyrification may allow the brain to process information faster. The study also showed a direct correlation between the amount of gyrification in the brain and the number of years a person had been meditating. This is more evidence of the brain’s ability to adapt to environmental changes. The brain retains a level of neuroplasticity, the ability develop lasting structural changes, throughout the entirety of our lives. Even in our oldest ages we can grow it, add new pathways.
There is a popular video online about the reintroduction of wolves into Yellowstone Park. According to the video the re-introduction of wolves to the park helped reduce and change the behaviour of the elk population. By hunting the elk, the elk stop grazing in certain areas to avoid the wolves. The willows not eaten down by the elk begin to grow. The beavers, who had left the area because of the lack of willows, return and build damns that change the flow of the park’s rivers. Erosion is lessened, vegetation increases, and more diversity in the animal population is attained. Our brains are Yellowstone and by meditating we introduce the wolves.
The practice can take on many different forms, but the one technique that appears most beneficial, and which also happens to be among the most traditional, is called mindfulness meditation, or focused attention. Mindfulness stems from Vipassana meditation, which in the Buddhist tradition means to see things as they really are. Mindfulness is the intentional focus on the present moment. Mindfulness, practitioners are asked to focus on a single thought. This usually starts with concentrating on the breath —each inhalation and each exhalation, though any single thought, like a mantra, will do.
Meditation, particularly mindful meditation, is both deceptively simple and incredibly powerful, as this author can attest. To successfully make meditation a continuous part of our lives it is best to start small and build. If we look at making changes to our lives as writing a new story too many people attempt to do so my throwing handfuls of letters at the pages and hoping that what sticks will be legible. Instead start with the first letter, then the first word, then the first sentence, and just keep going. Start with five, or even three, minutes of meditation at least a couple of times a week. Remember, it’s okay to try different things and see what works. For some of us, like my Dad, meditation through movement will fill our needs. For others it will be the stillness of seated meditation. Still others may prefer guided meditations. This link offers a listing and definition of twenty three meditation techniques, and even that does not cover everything available. Personally, I am already doing fifteen minutes of yoga every week day. It is a simply and repetitive routine I do when I wake up that gets my body adjusted to the reality of being awake. Maybe I will start to go for longer periods of time, but right now, this works for me. In addition I am adding five minutes of seated meditation to my routine. Not sure where yet. In the morning after my walk and Pilates? At night to center myself before sleeping? I’ll figure it out. And so will you.
Sources
14 Benefits of Meditation that Rewire Your Brain for Happiness & Success
The science behind meditation, and why it makes you feel better
Meditation experience is associated with increased cortical thickness
20 Scientific Reasons to Start Meditating Today
Your Brain as Laboratory: The Science of Meditation