Contents:
- Medical Video: The Meditating Brain
- Is there research about the effect of meditation on the brain?
- How does meditation change the structure of the brain?
- Meditation can also relieve stress
- Interested in trying? Here's how to meditate for beginners
- Breathing exercises (mindful breathing)
- Walking practice (mindful walking)
- Practice speaking and listening (mindful speaking and listening)
Medical Video: The Meditating Brain
Did you know, meditation habits can actually change the structure of the brain? Yes, various types of meditation can affect brain structure in different ways. Then how does meditation change the structure of one's brain and how far does it change? Check out the full information below.
Is there research about the effect of meditation on the brain?
In one of the biggest studies on meditation and the human brain today, neuroscientists in Germany involved as many as 300 participants in a nine-month meditation program.
This experiment consists of three periods. Each lasts for three months in which participants undergo three different types of meditation. The first type focuses on consciousness, the second is compassion, and the third is cognitive ability.
From there, the researchers then measured and monitored the brains of the participants with MRI machine at the beginning of the experiment and every three month period.
How does meditation change the structure of the brain?
The participants were divided into three groups that practiced each type of meditation in a different order. For example, one group was asked to practice mindfulness meditation (mindfulness meditation) for half an hour every day, six days a week.
During this type of meditation, participants are taught to focus on breathing with their eyes closed. At the end of the three-month period, participants in this group showed thickening in the brain's prefrontal cortex. This part of the brain is an area that is involved in a complex process of reasoning, decision making, and alertness.
Then the group turned to a type of meditation that focused on developing compassion and empathy for others. As in the first session, the researchers observed changes in participants' brains after the meditation session ended. This group experiences changes in the brain area that are important for emotional regulation. Not only the brains of participants experience change. The research team also found changes in participants' behavior, according to their brain changes.
Meditation can also relieve stress
Still in the same study, experts from Germany measured how participants reacted to tense situations, such as during job interviews or exams. The researchers found that all participants who practiced meditation were more calm and not stressed than those who did not meditate.
Participants who practiced compassion and empathy meditation showed that the stress hormone level, cortisol, was 51 percent lower after experiencing a stressful situation.
Interested in trying? Here's how to meditate for beginners
No need to meditate for long to get the benefits. Start with a five-minute session. Later, if it's normal, you can extend the duration to longer. As a guide, here are some meditation methods that can be tried.
Breathing exercises (mindful breathing)
Inhale and exhale slowly. This can be done anytime and anywhere, for example after you wake up.
Just stop all activities that you are doing, then take a deep breath several times. Watch your breathing and don't think about anything else. Count your breath and stay focused, so you are more calm.
Walking practice (mindful walking)
Similar to breathing exercises, do each step while walking with deep awareness. Try to walk slower and not in a hurry. By slowing down your body, your mind will gradually become calmer.
Practice speaking and listening (mindful speaking and listening)
Practice your hearing deeply with look at the other person's eyes and pay attention to the words they say. Keep your mind from thinking about anything else.
As with conscious listening, take a deep breath before speaking and really pay attention to the words you want to say. These two actions can help improve your communication and relationship skills with others.
Mindfulness meditation is about realizing what you feel. The best way of mindfulness meditation also varies for each person, so try and find out which method is most suitable for you.
