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Mindful Meditation for Brain Health

Introduction to Mindful Meditation

Meditation is a form of alternative medicine that has been associated with a number of benefits, specifically to the individual’s mental health, such as decreased stress levels and improved mood. Mindfulness, in particular, is a form of meditation that involves intense concentration and focus on the present.

Mindful meditation requires awareness of one’s thoughts and actions in the present, putting aside all thoughts of the past and the future.

Meditation in Holistic Care

No matter who you are or the stressors in your life, meditation is a sure fire way to improve wellbeing. Those who meditate will attest to its powers. Meditation masters can literally detach themselves from any type of chaos and outside noise by simply going into their minds and into a meditative state.

Enlightenment is often experienced by those who meditate. It brings them closer to their internal feelings, and who they are deep inside.

In holistic medicine, meditation is often used to treat those with anxiety, depression, and stress. It can help relax, calm, and provide a truly 100% natural and effective treatment method with numerous health benefits.

Here are Some Key Points to Remember When Performing Mindful Meditation:

Be aware of your own breathing – pay attention to the sensation of air entering your nostrils and leaving your mouth, and the rise and fall of your belly.
Let each thought come and go, without suppressing or ignoring each of them. Stay calm and focus on your breathing.
If you get distracted, simply follow your thoughts without being too hard on yourself.

Mindful Meditation Evidenced-Based Study

A recent study published in the “Proceedings of the National Academy of Sciences” online journal suggested that a few hours of mindful meditation or integrative body-mind training can help improve mood, self-control, and response to stress.

The study, which was published on June 11, 2012, involved 68 undergraduates from the Dalian University of Technology in China. The students were divided into relaxation-training and meditation-training groups. Each of the group underwent either a 30-minute relaxation training or integrative body-mind training over a period of two weeks, totaling 5 hours of training for each group.

Researchers of this study found changes in the brain’s “white matter”- a part of the brain’s anterior cingulate cortex – after performing mindful meditation after just a short period. These changes weren’t observed in the brains of those who underwent relaxation training. None of the participants from both groups had any previous meditation training experience.

A non-invasive, MRI-based technology known as diffusion tensor imaging was used to observe the white matter in the brains of the students, together with other imaging technology that measures the white matter’s ability to adapt and change.

The researchers focused on certain areas of the brain that were most susceptible to these physical changes, and measured these areas before and after mindful meditation training.

The white matter is an area in the brain that affects how it learns, and coordinates and relays information among the various brain regions. According to the authors, understanding the white matter in relation to training, learning, and human development can potentially prevent various mental conditions such as anxiety, ADHD, depression, borderline personality disorder, schizophrenia, and even addiction, disorders that all involve the anterior cingulate cortex of the brain.

The most common problem with meditation, just like with any other alternative form of medicine, is that scientific evidence is often lacking.

There is an argument that people who have practiced meditation may have been “conditioned” to feel positive about the therapy, and thus have responded favorably to the training.

This study, on the other hand, offers a quantifiable result that is based on scientific evidence. Because the actual structural changes that the brain went through were observed and measured, this breakthrough study opens up a number of new possibilities in the world of alternative medicine.

8 Natural Healing Methods for Depression

Dealing with the blues does not necessarily mean that you have to start popping those orange pills. Studies show that one of the major deterrents to treating mild depression is the fear of patients to be addicted to anti-depressants.

While conventional anti-depression drugs provide an effective way of treating diagnosed depression, it is by no means the only way to elevate your mood. There are a host of natural healing methods that are considered safe and effective in improving mood and altering brain chemistry to take your blues away.

Exercise to Boost Your Mood

Exercising literally pumps you up because it releases feel-good chemicals called endorphins that interacts with your brain receptors and diminish the perception of pain. Much like morphine, endorphins suppress pain by triggering a feeling of happiness and a positive outlook. Unlike morphine though, endorphins are naturally occurring chemicals that do not lead to dependence or addiction.

Scientific evidence points that doing a 30-minute routine of moderate aerobic exercise at least three times a week is effective in alleviating symptoms of depression. Those who maintain their exercise routine even after being treated of their depression are also less likely to return to a depressed state.

Eat Healthy

Depression tends to disrupt normal eating habits, pushing those who suffer the symptoms of depression to either overeat or starve themselves. Taking control of your eating habits does not only keep your body nourished, it also restores a certain sense of control over your life, which also in part relieves your state of depression.

Some studies show that eating foods that are rich in omega-3 fatty acids found in tuna and salmon, as well as those that are rich in folic acid such as avocado and spinach, helps relieve depression by restoring chemical balance in the brain and nervous system.

Meditate To Relax

Much of the anxiety, stress and symptoms of depression that we experience can be relieved by giving ourselves some time to relax and clear our mind. Meditation enables deep relaxation by clearing the mind of distracting thoughts and focusing on proper and deep breathing. It provides us a means to have an altered state of consciousness.

Meditating on a daily basis is a good anti-depression practice because it trains us to let go of our thoughts, focus our attention on the here and now and cultivate an attitude of acceptance and openness, which could also help relieve depression and the negative feelings associated with it.

Do Yoga

Although most yoga techniques also involve meditation, yoga promotes an added incentive of exercising the body to improve balance, strength, and flexibility while also practicing proper breathing techniques to help clear the mind and focus.

As a whole, yoga works to align the spine, invigorate the nervous system, improve blood circulation, promote mental clarity, reduce stress and anxiety, and promote relaxation and emotional wellbeing. It provides a potent way of alleviating symptoms of depression.

Get Enough Sleep

Being in a state of depression can lead to altered sleeping patterns and make getting enough sleep feel like a tiring battle. Unfortunately, being sleep deprived can heighten your depression and make matters worse.

While it might prove difficult to sleep well, make a concerted effort to make necessary changes in your sleep routine to ensure that you get enough shut-eye when you need it most.

Try going to bed and getting up at a specific time every day to encourage your biological clock to cooperate.

Remove all distractions from sleeping such as TV, computer, or even your mobile phone (the male energy of the devices is not conducive to a good night’s sleep). You can also try a short power nap during the day to relax and feel rejuvenated.

Take Anti-Depression Herbal Supplements

Supplement your diet and boost your mood by turning to natural supplements. Try a relaxing drink of chamomile tea or some St. John’s Wort. Both herbs are said to relieve depression and anxiety.

Have a Massage

We know that touch therapy promotes relaxation and uplifts our mind and spirit. Specific massage modalities such as Swedish, Shiatsu and Hawaiian Lomi-Lomi promote relaxation and healing. The use of aromatic oils and music that promotes relaxation during massage provides a holistic experience to deal with the blues.

These natural healing remedies for depression work well to complement whatever medication or psychotherapy session you may be using to help you improve your mood and promote emotional healing.

Create an Environment for Healing

And, of course, we are here to help you discover the emotional and physical imbalances that are creating the environment that might be blocking your natural state of being.