MEDITATION – CLEAR THE MENTAL CLUTTER
We cleanse our bodies, our cars, and our homes but let our minds fill with clutter. Thoughts about past events or worries about the future keep us in chronic ‘mental noise’. The impact of an overly busy mind is that the body becomes tense and anxious, digestive difficulties abound, hormones are thrown into a tailspin and insomnia sets in. The circle continues as the body is tired and the mind is wired in perpetual activity.
Many years ago I started to meditate on a regular basis and immediately noted the increased sense of calm, lightness, relaxation and perspective that was available to me when I turned down the volume on my mental chatter. It has become a daily routine and integral to maintaining ongoing wellness. At first it was difficult to not be drawn down the path of thoughts about ‘to do’s’ or past events and I would wonder if I was ‘doing it wrong’. Eventually I realized that the purpose of meditation was not to delete the thoughts but to put them on ‘minimize’ while I focused on my breathing, the sensations in my body and the routine of following a guided meditation. As I continued practicing meditation the process of attaining a calm mental state happened more quickly and was available to me in more situations. During a busy work day ….after a sudden change of plans…. during times of transition and change….each potentially stressful event was met with a more grounded nature.
“Meditation is not meant to help us avoid problems or run away from difficulties. It is meant to allow positive healing to take place. To meditate is to learn how to stop – to stop being carried away by our regrets about the past, our anger or despair in the present, or our worries about the future.” Thich Nhat Hanh
Research has validated the health benefits of meditation which include reduced blood pressure, improved heart rate, deeper sleep, lessened perception of stress and anxiety, enhanced mood, and reduced muscle tension.1 MRI brain scans of Buddhist monks show long-lasting brain wave changes in areas of the brain that are involved in memory, learning, attention and conscious perception.2 One compelling study noted that long-term meditators experienced less age-related gray matter atrophy – In essence their brains didn’t age as quickly.3
Meditation offers a wonderful adjunct for overall wellness, stress-reduction and healthy aging. The difficulty is in the simplicity. We are a culture of doing and doers who are in constant contact and electronically plugged in. Taking time to find the space and press the ‘pause’ button on our mental noise can seem nearly impossible but well worth the choice.
Simple methods to learn meditative techniques are available online (eg www.groundedmind.com), through Buddhist meditation groups or by practicing body mindfulness and guided visualization.
The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review.
Hofmann, Stefan G.; Sawyer, Alice T.; Witt, Ashley A.; Oh, Diana
Journal of Consulting and Clinical Psychology, Vol 78(2), Apr 2010, 169-183. http://dx.doi.org/10.1037/a0018555
Meditation states and traits: EEG, ERP, and neuroimaging studies.
Cahn, B. Rael; Polich, John
Psychological Bulletin, Vol 132(2), Mar 2006, 180-211. http://dx.doi.org/10.1037/0033-2909.132.2.180
Front. Psychol., 21 January 2015 | http://dx.doi.org/10.3389/fpsyg.2014.01551