The science behind meditation – COVER – COVER – COVER
Posted: January 25, 2021 at 2:54 pm
Jennifer Wallis explores the theory behind the physical and mental benefits of daily meditation
Meditation is a tried and tested tool used by many across the world to help improve their overall mental health and wellbeing. According to research from Bupa, 26% of UK adults say they have meditated as a way to improve their mental wellbeing in the past five years[1].
Figures from the Labour Force Survey (LFS) revealed that 828,000 workers were suffering from work-related stress, depression and anxiety in 2019/2020[2]. And that's before the pandemic hit. Even by 2020, the ONS had revealed that instances of reported depression had doubled from pre-Covid rates - from one in 10 to one in five[3].
On a personal level, my life is infinitely better now that I have developed a daily meditation practice. I am able to notice when anxiety taps on my window and attempts to scare the living daylights out of me. I am able to acknowledge it and sit with it. I am better equipped at dealing with most of the stresses of day-to-day life. When someone says something that I might perceive as out of turn', I don't find myself bubbling up with red hot anger and nor do I find myself sulking - or ruminating for hours - if someone doesn't do something in the way that I expected them to (I'm by no means perfect, but I'm certainly calmer and for longer periods these days). I also am able to react to people with more empathy and more compassion. And I can say with conviction that meditation has been key to all of this.
Improved quality of breath leads to improved physiological functions... and helps to improve symptoms of chronic pain and mental health conditions such as anxiety, stress and depression.
Why? Because over time we learn to bring awareness to our breathing; taking slower, fuller and deeper inhales and exhales. Not only does this improve our quality of breath, but in turn this improved quality of breath leads to improved physiological functions, such as cognitive function - our ability to learn and concentrate on tasks - and it helps to improve symptoms of chronic pain and mental health conditions such as anxiety, stress and depression.
According to a study by Harvard University, the physiologic benefits of meditation - in this instance the relaxing form of transcendental meditation - relate to quieting the sympathetic nervous system and the activation of the parasympathetic branch - otherwise known as rest and digest'. Medical studies have shown that individuals who practice transcendental meditation daily had lower blood levels of epinephrine, norepinephrine, and cortisol.[4]
Brainwaves
When we meditate, we experience particular brainwave states. Brainwaves, which happen when we experience thoughts, emotions or behaviours, are the result of the neurons in our brains communicating with each other. Each type of brainwave will lead us to a certain state of being, such as being alert or being asleep, and these can enhance our mental state or increase our productivity. There are five main types of brainwaves - beta, alpha, theta, delta and gamma - and they are measured using a device called an electroencephalogram, or EEG, and are measured in hertz (Hz). They range from low frequency (delta) to high frequency (gamma).
Beta waves range from 12-38Hz and are the brainwaves that we experience in our normal waking state when we are active, alert and focused. High-beta waves measure at around 20.5Hz and these are experienced during high levels of stress. Perhaps many of us are experiencing this state right now. Alpha waves range from 8-12Hz and this is the frequency that occurs when we are in a wakeful, resting state, when we are daydreaming or in light meditation. Theta waves - 4-8Hz - happen during cycles of sleep or when we reach deeper, meditative states. When we are in the theta state our focus is inward and we are better able to tune into our inner voice. Vivid imagery may occur. We may have great flashes of inspiration. Theta waves are also used during healing and hypnosis. Delta waves come in at 0.5-4Hz and these happen during deep, dreamless sleep. During this state, healing and regeneration occurs within the body. A good reason to make sure you're getting enough quality sleep.
Gamma waves are the highest frequency of brainwave ranging from 38-100Hz, the highest of these is known as hyper-gamma. Gamma waves are produced by the brain when we are intently and deeply focused on a task or project, or engaged in problem solving. During gamma activity our brain is simultaneously processing information from different areas of the brain. People with higher gamma activity are said to be able to learn other languages more easily. Researchers at the University of Washington in Seattle used EEG technology to measure participants' language learning ability at different intervals throughout the study. It found that those who were more easily able to pick up a language had higher gamma (and beta) activity in the right temporoparietal regions, the areas of the brain involved in language processing.
These particular waves are also found in individuals who frequently experience feelings of happiness and joy for no specific reason. Gamma is associated with the state or feeling of compassion and unconditional love. Practicing the Buddhist meditation metta bhavana, or loving-kindness' meditation, can help increase gamma and cultivate this loving state. The practice involves feeling metta in our heartspace and then bringing people to mind and feeling this metta, or love, for them. Including people we may class as enemies'.
Brain-heart coherence
Practicing this type of meditation can also lead us to having greater brain-heart coherence, which is when the communication between the brain and the heart is synchronised. You might be aware that our brain sends signals to other organs in our bodies, but did you know that our heart has 40,000 neurons that communicate directly with the brain? More communication actually happens from the heart to the brain than it does the other way around. Incredible. The heart also has a measurable electromagnetic field, just as the brain does, and it is 5,000 times stronger than that of the brain and influences our environment and reality.
The Heart Math Institute has been studying coherence for many years and has found that these heart signals have a significant effect on brain function - influencing emotional processing as well as higher cognitive faculties such as attention, perception, memory, and problem-solving'[5]. Other benefits include improved immune, nervous and digestive systems, the release of the anti-aging hormone DHEA, reduced cortisol - the stress hormone - and improved sleep and overall energy levels. Non-coherent states exhibit emotions such as anger and frustration. A simple technique to bring coherence to our hearts is by breathing in for a count of five and out for a count of five, deeply and slowly. As we do this, we can focus on feelings of love, joy and gratitude.
How to do it
If you're new to meditation you may be wondering where to start. It's really important to establish a routine. Make sure that you set aside the same time each day and, ideally, meditate in the same place. After a few weeks (it's said that it takes 21 days to create a habit) you'll find that taking the time to sit in meditation will be something that happens naturally. Some people like to create an alter'. This could simply be having a plant and/or candle set on a table or even on the windowsill next to you.
What's important is committing yourself to a regular practice. But it's equally important that we don't berate ourselves for missing a day! Have a look at the different types of meditation and see which one resonates with you. There are some great apps out there that can get you started such as Calm, Insight Timer and Headspace. Once we create a routine and incorporate meditation into our lives, we will soon reap the rewards as will others around us.
Jennifer Wallis is a reiki practitioner, meditation teacher and writer. Follow her @Intothewildhealing
Sources[1]https://www.bupa.com/newsroom/news/meditation-brits-favourite-wellbeing-therapy#:~:text=The%20research%20shows%20that%20meditation,in%20the%20past%20five%20years. [2]https://www.hse.gov.uk/statistics/causdis/stress.pdf [3]https://www.ons.gov.uk/peoplepopulationandcommunity/wellbeing/articles/coronavirusanddepressioninadultsgreatbritain/june2020 [4]http://sitn.hms.harvard.edu/flash/2009/issue61/ [5]https://www.heartmath.org/science/
Continue reading here:
The science behind meditation - COVER - COVER - COVER
- 7 types of meditation: What type is best for you? - February 13th, 2021
- How to Meditate with Anxiety - Mindful - February 13th, 2021
- A Beginner's Guide to Meditation | Learn the Basics of How ... - February 13th, 2021
- 12 must-know meditation tips for beginners - February 13th, 2021
- 11 Best Meditation Apps 2021 - Free Meditation Apps for ... - February 13th, 2021
- New Jersey | Vipassana Meditation Center Dhamma Dhar - February 13th, 2021
- Loving-Kindness Meditation | Practice | Greater Good in Action - February 13th, 2021
- Meditation | UMD Health Center - February 13th, 2021
- Movement, Meditation & White Space: Health Coach Says Give These A Try When Facing Pandemic-Related Stress - CBS Denver - February 13th, 2021
- Qigong Meditation: For Beginners, Techniques, Benefits, and More - Healthline - February 13th, 2021
- MasterClass Announces Class on Mindfulness and Meditation - Yahoo Finance - February 13th, 2021
- Doctor's Order: There is power in meditation - Daily Herald - February 13th, 2021
- Smart Health: I Tried MindTravel's Silent Walking Meditation and It Reignited My Zeal for Mindfulness - Everyday Health - February 13th, 2021
- Columbia wellness studio hosts night of art and meditation - ColaDaily.com - February 13th, 2021
- Shark self care: Meditation | The Current - The Current - The Student-Run Newspaper of Nova Southeastern University. - February 13th, 2021
- This Netflix meditation series calmed my anxiety and kicked off my family's meditation journey - Motherly Inc. - February 13th, 2021
- Amazing Benefits of Morning Meditation - Gildshire Magazines - February 13th, 2021
- Nomadland: Read The Screenplay For Chlo Zhaos Meditation On The American West - Deadline - February 13th, 2021
- The art of sitting still: Tri-state residents embrace meditation practices amid pandemic - telegraphherald.com - February 13th, 2021
- Meditations for Hitting the Pandemic Wall | Seriously? - North Coast Journal - February 13th, 2021
- Meditation Market 2021 | Covid-19 Impact Analysis and Industry Forecast Report Till 2027 | Simply Better Apps, Smiling Mind, Inner Explorer KSU | The... - February 13th, 2021
- Find peace in troubled times with Northwich meditation centre - Northwich Guardian - February 13th, 2021
- LaKeith Stanfield on 'Judas and the Black Messiah': I should've done some meditation, and some therapy, to prepare for something like this' - Yahoo... - February 13th, 2021
- 10 different types of meditationand which one is right for you - Gwinnettdailypost.com - February 3rd, 2021
- The Best Meditation Apps to Download Right Now - HarpersBAZAAR.com - February 3rd, 2021
- Meditation Market In-depth Research Covering Share Analysis, Industry Overview and Forecast | Key Players Simply Better, Apps Smiling, Mind Inner... - February 3rd, 2021
- How to Start a Meditation Practice if You Hate Meditating - WebMD - WebMD - February 3rd, 2021
- Five meditation apps that can help your child to relax - The Indian Express - February 3rd, 2021
- 5 Best Meditation and Yoga Gear You Can Buy From Uneedum - Kev's Best - February 3rd, 2021
- Meditation, the highest sadana - The Hindu - February 3rd, 2021
- Taking the Edge Off Best Meditation Apps for 2021 - Parentology - February 3rd, 2021
- Yoga nidra is an easy, fail-proof alternative to meditation - Insider - INSIDER - February 3rd, 2021
- Ask an Expert Relax and de-stress with meditation - Cache Valley Daily - February 3rd, 2021
- Hunter McGrady on How She's Taking Care of Her Mental Health During the Pandemic - POPSUGAR - February 3rd, 2021
- Review: 'The Dig' Is a Gentle, Hazy Meditation on the Fragility of Life and the Ways It Lingers On - ourcommunitynow.com - February 3rd, 2021
- Starbucks Is Offering Rewards Members Free Meditations To Pair With Their Coffee Break - Delish - February 3rd, 2021
- I Couldn't Stay Still and Focused, So I Started Meditating on the Move Here's How - POPSUGAR - February 3rd, 2021
- Wellbeing webinar: improved brain function via meditation - Epigram - February 3rd, 2021
- Kevin Hart And His Comedian Friends Want You To Meditate With Them - TheThings - February 3rd, 2021
- Student org promotes peace and mindfulness through meditation - The News Record - February 3rd, 2021
- Starbucks Offers Rewards Members Free Meditations To Go With Their Coffee | 106.7 Lite fm - iHeartRadio - February 3rd, 2021
- Cindy Crawford on Turning 55, Upping Her Meditation Game and the Under-Eye Product She Stores in the Fridge - NewBeauty Magazine - February 3rd, 2021
- Meditation Chime Sales Market Projections, Growth Rate, Challenges, Opportunities and Forecast by 2026 | Woodstock Chimes, TM Thamelmart For Beautiful... - February 3rd, 2021
- Kevin Hart Invades Headspace And Your Meditation Will Never Be The Same - Forbes - January 25th, 2021
- From Harry Styles to Kevin Hart: New Content Studios Are Selling Meditation and Sleep With Stars' Help - Hollywood Reporter - January 25th, 2021
- Dwayne 'The Rock' Johnson has his own way of meditatinghere's what he does - CNBC - January 25th, 2021
- A Chance Meeting In Bali Sparked This Celebrity-Favorite Meditation Brand - Forbes - January 25th, 2021
- Just breathe: How meditation is helping the world keep calm and carry on through lockdown - The Sunday Post - January 25th, 2021
- Healthier Together: meditation for stress relief - fox13now.com - fox13now.com - January 25th, 2021
- Samantha Akkineni enjoys bliss post her meditation session; Tells fans to make it a part of their life - PINKVILLA - January 25th, 2021
- Filling Our Hearts with Love Through Meditation - TAPinto.net - January 25th, 2021
- Sven Tennis Day 9 Hard Lockdown at the Australian Open Meditation, Spin Class and the Power Shot Maker - 10sBalls - January 25th, 2021
- New Deep Learning Discovery Paves Way for AI Interpretation of Brainwave Data - PR Newswire India - January 25th, 2021
- Orgasmic meditation - What is orgasmic meditation? - cosmopolitan.com - January 25th, 2021
- Meditation Market With COVID 19 Impact Analysis| Leading Players In-depth Analysis Research Report Foresight to 2027 KSU | The Sentinel Newspaper -... - January 25th, 2021
- A beginner's guide to meditation - RTE.ie - January 25th, 2021
- Whats The Buzz NY - Mark Stephens Author , Hypnosis and Meditation Master - BlogTalkRadio - January 25th, 2021
- How Headspace is helping users cope using meditation amid COVID-19 - Yahoo Finance - January 25th, 2021
- Global Meditation Singing Bowl Professional Survey 2020 by Manufacturers, Regions, Types and Applications, Forecast to 2026 - KSU | The Sentinel... - January 25th, 2021
- 'Promising Young Woman' crackles and burns as a meditation on revenge and grief - North Texas Daily - January 25th, 2021
- How Will Global Yoga And Meditation Accessories Market React from 2021 Onwards? NeighborWebSJ - NeighborWebSJ - January 25th, 2021
- Mindfulness Meditation Application Market by Manufacturers, Regions, Type and Application, Forecast To 2026 Breethe, Stop, Breathe& Think,... - January 25th, 2021
- Global Meditation Singing Bowl Market Size, Share and Revenue Strategy 2026 NeighborWebSJ - NeighborWebSJ - January 25th, 2021
- Designing a Meditation Room That Supports Your Mind, Body, and Soul - California Herald - January 25th, 2021
- An Unexpected Meditation on Aging and Human Connection in THE MOLE AGENT on POV, Monday, January 25 at 9:30 pm - WOUB - January 25th, 2021
- Global Yoga And Meditation Accessories Market 2020: Trends, Market Share, Industry Size, Growth, Opportunities Analysis and Forecast to 2026 Murphy's... - January 25th, 2021
- Make it through 2021 with one of these top-rated meditation apps - New York Post - January 19th, 2021
- Covid-19 accelerated the worlds embrace of meditation apps - Quartz - January 19th, 2021
- 10 Best Places for Guided Meditation Online in 2021 - Healthline - January 19th, 2021
- What meditation app is best for you? - Quartz - January 19th, 2021
- Focus on mental wellness in 2021 with these five meditation apps | TheHill - The Hill - January 19th, 2021
- How Headspace and Calm led the boom in meditation apps - Quartz - January 19th, 2021
- Musical Meditation and Celebration of Tu B'Shevat - jewishboston.com - January 19th, 2021
- Meditation for the Masses | The 21st Show - WILL News - Illinois Public Media - January 19th, 2021
- Im a Meditation Teacher, and This Is How I Use 5 Minutes To Let Go of Something Each Day - Well+Good - January 19th, 2021
- Why Wellness and Meditation Apps Need More Diverse Voices (Literally) - Well+Good - January 19th, 2021
- Muse S review: meditation and sleep wearable is no dream come true - Wareable - January 19th, 2021
- Sounds of silence & some noise make for the perfect meditation at "Angelic Roots" - WDJT - January 19th, 2021
- I started hosting daily meditation sessions on YouTube: How an assistant professor at U of T is helping himself (and his subscribers) get through... - January 19th, 2021
- I Recommend Meditation: The Headspace Series On Netflix Will Help - knue.com - January 19th, 2021