Meditation 101

Meditation 101: Now is the New Later

Mediation is a hot topic these days, and rightly so, gaining credibility with scientific research and studies from some of the foremost psychologists and educators of the 21st century about its benefits for overall wellness and mental health. No longer is it reserved for the yogis dressed in white and those attending month-long workshops in India, it’s actually a necessity for our current climate of chaos, speed, disharmony, and post-2020 mental distress. Let’s take a look at what meditation is and isn’t, why it can change your brain and body to create more harmony, and how you can incorporate it into your life now to create lasting, positive, and even profound physiological and emotional changes.

What is Meditation?

Meditation is systematic mental training designed to challenge habits of attending, thinking, feeling, and perceiving.

A little different from your perception of a blissed-out meditator? If we move beyond the stereotypes and misconceptions of meditation, this definition encompasses the bigger, more scientific picture, that it’s a mental training designed to shift the brain into healthier and more balanced ways of relating to and experiencing the world. Consciousness is awareness, awareness is paying attention, and paying attention is noticing. Why is this important? What we pay attention to and how we pay attention determines our thoughts and behaviors, and how we feel, which ultimately determines our level of joy or suffering as we go through our life experiences. Increasing our level of internal awareness and exploring our states of consciousness can teach us self-regulation and empower us to make authentic choices for our well-being on the outside while making new neurons, remodeling synapses, and supporting the nervous system to increase mental and physical health on the inside.

Meditation Misconceptions

Meditation is definitely not a one-size-fits-all technique. There are hundreds of different meditation forms out there, and what can work for one person in how they engage their attention and intention will not work for another. Each of our brains operates in different ways and pulls on our various levels and layers of life experiences, temperament, cultural influences, and stimulation thresholds. Many of the traditional methods of meditation were developed in times and cultures that had pretty low stimulation levels, so these may not work as effectively for our modern-day multi-tasking schedules which demand methods that are targeted, efficient, and effective.

Meditation Methods

There are hundreds of different ways to meditate these days, from using a mantra (Transcendental Meditation), to focusing on the breath mindfully (MBSR), to spending hours expanding awareness in the quantum field (Dr. Joe Dispenza), to walking around a labyrinth! It can be challenging and a bit overwhelming knowing where to even begin.

Last year I discovered the work of psychologist and neurofeedback expert, Jeff Tarrant, who founded the NeuroMeditation Institute. He created a structure for demystifying why and how meditation would be beneficial and matched them with certain mental health concerns like anxiety, depression, and ADHD. Using meditation tools based on a client’s goals, attentional habits, and personality can target needs and increase the health benefits.

Dr. Tarrant concludes that basically, all forms of meditation fall under one of the four main categories:

Focus, Mindfulness, Quiet Mind, and Open Heart.

The methods in each of these categories direct our attention in a specific way and impact the brain differently. For example, to relieve a tense body and excess worry, I may practice mindfulness meditation with specific methods that create needed distance from self-sabotaging thoughts and behaviors. Ultimately, this quiets the rear brain’s default mode network (DMN) and reverts the nervous system from overdrive to neutral. If I were to track this method using an EEG, the active beta brain waves (fast brain waves) in the DMN would reduce, the frontal lobe activity (theta) would increase, and connectivity between the front and back regions would also increase, creating homeostasis.

Each category of meditation strengthens attention intended for specific outcomes:

●  Focus involves attention and cognitive self-monitoring, reducing mind wandering to increase mental stability. Helpful for ADHD & memory issues.

●  Mindfulness is an open awareness practice of the present moment that places importance on noticing without judgment and how to let go. Helpful for anxiety & stress.

●  Quiet Mind, or “Automatic Self-Transcending” is geared towards a feeling of spaciousness and non-attachment, to create distance from the ego/mind. Helpful for pain, addictions, & eating disorders.

●  Open Heart draws on compassion, empathy, and perspective to increase gratitude and love towards self and others. Helpful for depression & grief.

You’ll notice that many guided meditations out there is a combination of these styles. Again, it’s not a one-size-fits-all approach; having various tools for where you happen to be and what you’re dealing with can be a gamechanger. If you’re curious about what styles might be most beneficial for you, click here to take the NeuroMeditation quiz.

 Why The Brain Info?

 “What flows through your mind sculpts your brain. Thus, you can use your mind to change your brain for the better--which will benefit your whole being, and every other person whose life you touch.” -Rick Hansen, Buddha’s Brain

We feel safe knowing facts. We want to know why we think and act the way we do, and how we can grow. That’s why understanding the neuroscience of the body-mind connection is important and motivational.

·   First, examining the brain’s evolutionary development helps give context to why it responds as it does. It’s a fact that the human brain is prone to negativity and searches out threats (which was helpful to escape a tiger but not so much now).

·   Then, knowing something about our personal, internal programs gives context to how we respond. This internal awareness is really, really important. It’s what is needed for realistic, appropriate change.

Psychologist Donald Hebb’s claim, “When neurons fire together, they wire together—mental activity actually creates new neural structures,” means that when the mind changes, the brain changes. Even subtle changes to the mind’s thoughts and feelings leave lasting marks on the brain’s chemistry. Over time, this becomes a cycle, with lasting positive or negative effects. The chemistry affects thinking which in turn affects actions and feelings which in turn can solidify into mood, temperament, and eventually personality.

While you start to become aware of the connection between thoughts, actions, moods, and behavioral patterns, it’s SO helpful to know why areas in the brain/mind/body are reacting, and how we can actively take part in changing what does and doesn’t work for us.

Trauma Awareness

It is vital to create a safe surrounding and be informed about the meditation practice you are about to embark on. We all have different trauma histories, and sometimes being present inside our body or quieting our mind can bring up uncomfortable or overwhelming feelings, memories, or sensations. It’s important to know that at any point, you have full agency to open your eyes, move your body, and even get up and walk around if that feels supportive for you. Being proactive for your own benefit has no impact on your relationship with the instructor or guide. Using grounding resources during meditation, what is often referred to as an anchor, can help keep you rooted in the present moment; this can be your breath or feeling your feet on the floor. Bessel Van Der Kolk, a foremost expert on trauma, states that “the core of recovery is self-awareness.” We take a careful approach and use appropriate support. Working with a therapist or mental health professional can be a profound addition as you explore your inner path.

Patience, Persistence, and Neural Pathways

 It's equally important to approach meditation with an open mind and a sense of exploration. NeuroMeditation, and meditation practice in general, is not a magic pill that will “fix” you in 5-7 days. If you start going to the gym, do you gain a six-pack after the first few workouts? How long have some of your limiting patterns, habits, or ways of thinking been in place? It will take a little more effort and grit (with a side of patience) to change neural pathways and see the effects sink in. Consistency is key. Meditation is a process, and repetition is more important than the time spent. Five minutes of formal practice a day is better than one hour on the weekend, especially if you can combine that with simple daily reminders to be mindful. If you’re able to add this time to your routine on a consistent basis, gradually moving towards 20+ minutes a day, you’ll start to see how the effects trickle into other areas of your experience. Be patient and gentle on yourself. Hook up some easy tools to keep you motivated, like the Insight Timer app, where you can find guided meditations on any subject for any amount of time, that will also track your progress. Joining a meditation group adds a sense of community and inspiration, and there are as many online now as there are in person.

What now?

Can you become skilled at observing without attaching charged emotions to what you see, and can you notice when you’ve gone unconscious without judging yourself? Adding the awareness of our neurological diversity along with a sensitivity to trauma can really allow us to identify and customize tools that are most transformative for our specific concerns and/or goals. Even if your goal is to add more simplicity and peace to your day, more connection to your partner, or more focus to your peak-performance routine, understanding the why and how will only deepen your experience. In the next few blogs, I’ll explore these four main categories in more depth, weave in a little more brain info, and keep adding resources to try out. If you’d like to learn more on how to find the right style, reach out for a consultation or dive deeper with some of the links below.

Additional Resources

Books about meditation + neuroscience: 

Meditation Interventions to Rewire the Brain: Integrating Neuroscience Strategies for ADHD, Anxiety, Depression & PTSD, Jeff Tarrant

Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body, Daniel Goleman & Richard Davidson

Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom, Rick Hanson

Why Zebras Don’t Get Ulcers, Robert M. Sapolsky

 Apps: 

Insight Timer Awesome free resource that includes a huge library of meditations for sleep, anxiety, and stress.

Plum Village Another fantastic free app from Thich Nhat Hanh’s community with guided meditations & deep relaxations to cultivate mindfulness, compassion, and joy. Includes a mindfulness bell sound that goes off to remind us to stop, breathe and relax.

 Neurofeedback Tools:

Apollo Neuro Developed by neuroscientists and physicians, this wearable touch therapy is like a “hug” for your nervous system. Apollo's silent, gentle vibrations strengthen and rebalance your autonomic nervous system, your heart rate variability (HRV) improves – which means you’re building your resilience to stress.

Muse Put on this small headband while doing one of their guided meditations, it’s actually an EEG device that passively senses your brain activity and translates it into the guiding sounds of weather to help you stay calm, focused, and aware of your progress, then see the results on the app.

Oura A ring that has 24/7 heart rate monitoring, personalized health insights, sleep analysis, guided meditations, and a lot of other cool things.

Therapy:

Better Help Affordable online therapy solutions