Thinking about meditation can summon internal pictures of monks or yogis sitting in a crossed legged position with their eyes closed and a tranquil expression on their face. You can be forgiven for imagining that only such diligent practitioners of this relaxing art can reap great rewards. After all, most other people who meditate only do so for a short while each day. However, studies show that it is not only experts that are blessed with the amazing results that meditation can afford. You can change your mindset for the better and learn how to deal with potentially stressful situations easily if you adopt meditation as a habit. Furthermore, you can enhance your ability to empathize with people and understand them, even when they are very different to you.

The fact that highly conscientious practitioners of meditation seem extremely balanced, taking situations that other mortals would consider stressful in their stride, is no mistake. Years of mindfully relaxing, or entering the void of ‘no-thought’ has altered their neural pathways intensely. In the same way, people who take twenty minutes per day to meditate can also develop helpful changes in their thought patterns.

Studies reveal that people who do not meditate tend to have fortified links or pathways in their brain between the part of their medial prefrontal cortex that deals with processing what is happening to them and their Amygdala and Insula. The Amygdala is responsible for the fight-or-flight response to fear, and the Insula suggests the best way of dealing with physical sensations and is connected with empathy. When these parts of the brain are strongly coupled, unconstructive emotional responses to experiences can occur. The result can be that people ruminate a great deal over problems relating to the past and fail to let go of them. They might also inappropriately conclude that situations are worthy of a fear response.

On the other hand, people who meditate experience decreased unhelpful responses to situations and are less likely to attribute them incorrectly to danger. They are better able to assess what is happening in constructive ways and remain calm. At the same time, they are able to imagine what it might feel like to be someone who is not similar to them, which means that they can show great empathy and compassion despite differences in outlooks. People who meditate are equipped to be non-judgmental, peaceful, and shrewd since links between their prefrontal cortex and their amygdala and insula are reduced. Instead, neural pathways to another part of their brain, the lateral prefrontal cortex, are reinforced. The lateral prefrontal cortex helps them make balanced judgments. In a way, it may be likened to the higher self, since it aids people in thinking wisely.

If you want to experience the benefits of meditating relating to changes in your brain, you need to set aside time each day to practice and make doing so an ongoing process. Studies suggest that areas of the brain that are worked on regularly become strong due to repetitious behavior, but neural connections can decrease once work ceases. However, the rewards gained must surely be greater than the time-related costs of meditating. In addition, it is empowering to know that you can easily develop your brain simply by relaxing.

References:

http://www.psychologytoday.com/blog/use-your-mind-change-your-brain/201305/is-your-brain-meditation

http://www.pureinsight.org/node/4737

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YOUR COMPLEX BRAIN

Part of you might decide that it is sensible to sleep since doing so would be beneficial on certain levels, while another part of you disagrees. At such a time, discord arises and your fear center sets off its internal alarm system. If there are problems that concern you, it is likely that they will surface when you turn out the light, despite your good intentions to rest peacefully. However, those kinds of sleep-interruptions are not exactly below your consciousness since are you are aware of them. The type of worries that are not obvious stem from repressed thoughts that send signals to your brain saying, “stay awake! You cannot sleep until this concern has made a breakthrough.”

You can see a similar pattern occurring if a loud noise wakes you in the night. The reason your internal alarm is raised is because the noise is an unknown quantity. Your brain is designed to kick you into an alert state if there is a possibility of danger. The noise is seen as a potential threat that you need to check out before you can return to snoozing. No doubt, you would find out what the noise was and this would soothe your concerns as you recognized that there was no real jeopardy, and you could fall asleep once more.

A repressed fear is somewhat like an internal noise, a potential threat to your well-being. If there is something bothering you subconsciously, it can be difficult to sleep until you acknowledge that it exists. Your system might keep pressing your alarm until you look at what is going on.

ACKNOWLEDGEMENT

The key to stopping your brain from making you alert is to acknowledge your concerns. Often, worries that keep you awake are not so far back in your subconscious that they cannot easily be reached. If they were safely tucked away, they probably would not stop you from sleeping.

If your mind is buzzing and you do not know why, a repressed fear is probably waiting to emerge. Furthermore, if you did not have the same experience the previous night, it is likely to stem from an event that happened in the day. Perhaps an old fear was triggered, or a new fear was created by an event that you failed to think about at the time. For example, an unexamined phone bill, inadvertently shoved in a drawer, might have triggered a subconscious fear surrounding financial concerns that need to be addressed. Acknowledging the concern by writing it on a to do list could help you sleep.

Sometimes, the repressed thought that is making you alert could stem from a fear of not sleeping. Such a scenario is likely to occur if you have recently had transient insomnia that stemmed from a known cause. The initial problem will have gone, but left you feeling afraid that if you continue to have insomnia, you will not be able to function well during the day. You can be so wrapped up in worrying about not being able to sleep that the idea becomes a self-fulfilling prophecy. Recognizing that the initial problem has passed and that this is the cause of your fears can be soothing, thus aiding sleep.

Subconscious insomnia is your brain’s way of alerting you to a potential threat to your happiness. Much of the time, the ‘threat’ is not really a cause for alarm, and simply recognizing what it is can set your mind at ease. At other times, understanding what ails your mind can be helpful since doing so forces you to address issues that you have been avoiding. When you acknowledge them and begin to make plans to find solutions, your fears subside and you can sleep.

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Often, the best way to deal with anger is to transform your feelings. Of course, doing so is not always easy, and anger can be bound by a sense of injustice and helplessness combined. If this describes how you feel, it is no wonder that you find it hard to sleep. However, you can do something to regain healthy slumber.

Expel vigor by getting plenty of exercise since anger can produce negative energy that is best discharged. Additionally, going for a run or a bike ride, can help stimulate feel-good hormones that help you deal with your emotions. Save any strenuous exercise for the daytime rather than leaving it until the evening, which is the time to unwind.

When you go to bed, take your mind away from your problems by focusing on breathing in and out slowly and deeply. Feel your breath entering your body, and imagine that it is filled with cleansing blue light. As you exhale, picture negativity leaving your body as clouds of grey.

After a few moments, begin focusing your attention on your toes, and curl them tightly, hold, and then release. Continue this exercise by slowly working up your body, clenching, holding, and releasing tension.

When you have begun to relax and focused from toe to scalp, mentally scan your body for feelings of tightness. Chances are that any tight areas are the result of the anger that you hold. Mentally picture them as knots. Visualize a blue, healing light seeping into each one, and notice that it is becoming looser and looser. See every knot unravel, and breathe deeply as though your breath is traveling to areas that were formally tight.

Now, think of a wonderful holiday or other experience that made you happy. Let a smile form upon your lips as you focus on pleasant thoughts. Hold the picture in your mind’s eye for a while, and really concentrate on making the image clear and full of color. Let this memory become the last thing you think of as you drift into sleep.

Not sleeping because you have pent up emotions is a bind. Nonetheless, you can release tension and fill your mind with positive thoughts as you wind down, relax, and let go, so that you can sleep.

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OVERSTIMULATED MIND

Neurotransmitters such as adrenalin are designed to make you alert. They are naturally produced when you carry out activities that stimulate your mind or body. During the day, you can benefit from having these brain messengers in your system. They can help you feel good and give you energy. The only problem when they are produced when you want to relax is that they create the opposite effect to that which you want to achieve. You want to calm down and let go, but they make you agitated and wound up.

Anything that excites your mind, from watching a horror movie to working late using your computer can send a message to your brain to create the type of neurotransmitters that keep you alert and ready for action. Thus, if you want to relax, you need to cut down on stimulating activities as the day ends and evening begins.

STRESS

Unwanted thoughts about things that trouble you are likely to make it hard for you to relax. The more you focus on problems, the more difficult it can be to let go and achieve a peaceful mind. In order to de-stress you will benefit from practicing meditation, or another method of calming your mind such as guided imagery.

ERRATIC LIFESTYLE

Nobody’s life runs smoothly all of the time. However, you can develop a routine that you follow as a means of winding down as often as possible. Train your brain to recognize signs that you want to relax by carrying out similar tasks at a similar time of evening and night before you go to bed every day of the week. Sure, you might socialize more at weekends, or study and work late in the week, but you can still eat at a similar time, exercise at a similar time and end the day with a cup of warm milk.

EXCESS ENERGY

You might have excess energy if you haven’t exercised enough. If you have a sedentary desk job, or just don’t like exercising, you might find it is hard to loosen up. Either way, you can exercise without realizing it by making small changes to your daily routine. For example, taking the stairs instead of the elevator, cycling to work rather than taking the car, and walking to the shops instead of shopping online will provide you with physical activity.

ANXIETY ABOUT RELAXING

If you have found it hard to relax for some time, you might have come to believe that relaxing is virtually impossible. In addition, you might worry about not relaxing and so become stressed, which in turn prevents you from relaxing.

To alter your mentality regarding relaxation, try new methods of soothing your mind and body you’ve not endeavored to explore previously. Your mind is more likely to readily accept a new way of relaxing than an old one you assume doesn’t work. Perhaps you would benefit from a session in a floatation tank to remind you what it feels like to relax, or you could join a yoga class.

There are many reasons why you might find relaxing hard. Identifying where your difficulty relaxing stems from can help you alleviate the problem.

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Scientific evidence shows that we live in a world of vibrational frequencies, and the rhythm of nature has a healing influence on our spirit and physical body. It is highly likely that vibrations automatically tune the chakra system. Therefore, making an effort to take a stroll along the beach or walk in the park has the potential to cleanse away debris caused by stress, and clear out other imbalances from your energy pathways and chakra points.

FOCUS

You do not have to meditate to reap the benefits of being amongst nature. Nonetheless, you can purposefully concentrate upon soaking up beneficial vibrations that unblock and balance your chakras. Whether you are sitting under a tree or walking, practice deep breathing. Take slow breaths way down into your stomach region, and visualize healing energy flowing from your environment into your body.

If you feel areas where tension resides, imagine nature’s energy streaming into them, flushing out anxiety. You might notice a tingling sensation as nature naturally tunes your system. If so, focus upon the experience until it grows in magnitude.

When you visit places, become aware of how they influence you. Notice whether you feel good in specific environments, as you may benefit from spending extra time in them to let your chakras harmonize. Additionally, recognize when you feel uncomfortable in your surroundings and mentally note what is there that could be affecting you negatively. Ask yourself whether there are noises, sights, colors, smells, textures, or things happening that are transmitting the type of vibrations that are harmful to you.

There may be occasions when you cannot alter the fact that you need to be in an indoors environment. However, being with nature during other periods will be beneficial. At the same time, you can do your best to counterbalance a stressful environment by bringing a little of nature inside.

For instance, if you need to spend time in a high rise building surrounded by stressed people sending out the vibration of anxiety, consider carrying a handkerchief to sniff on which you’ve placed a few drops of essential oil. Lavender, jasmine, or geranium can help you feel good. You can also be mindful of the colors you wear and stick to those that lift your spirits. You may improve matters further by placing plants in your office at work, regularly opening windows to refresh the air, and continuing to practice healing visualization. You can still picture the energy of nature reaching you despite being indoors.

Traditionally, you might cleanse your chakras via meditating while picturing them in turn as appropriately colored wheels rotating. However, you can also clean your energy system using nature whenever you feel the need.

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SPEND TIME WITH NATURE

Walking in the woods, strolling through the park, or enjoying an outdoor activity in the countryside can stabilize your system. When you want a calm state of mind, paying attention to the natural world around you has the power to engage your senses and lift your spirit. Carrying out exercise at the same time will also stimulate feel-good chemicals and provide an energy boost.

GOOD VIBRATIONS

In the past, people were extremely aware that the vibrational frequency of sound could alter their mood and even influence healing. By picking the right sounds to hear, you can increase or calm down your energy. For instance, the sound of the sea is soothing, whereas upbeat music is energizing for your mind and body.

ABSORBING ACTIVITY

If your energy levels are uneven, the chances are that you are over or under stimulated due to stress. Even good stress, the type that makes you excited with eager anticipation, can give you palpitations and result in racing thoughts. Engaging in an activity that you find absorbing will automatically free you from pressure, allowing your vitality to find an acceptable rate of flow.

SUNSHINE

Being in too much sun can make you lethargic; indeed, it can also give you sunburn and heighten your risk of skin cancer. However, a little sun can help you feel great and provide enthusiasm. Additionally, the warmth and light that sunshine provides can be relaxing if you are experiencing excitement or stress.

MEDITATION

Many people think of meditation as a relaxing pursuit. Nonetheless, regularly meditating can help you feel balanced, increasing your vitality when levels are low and reducing energy when your system is overloaded with uncomfortable zest.

YOGA

Practicing yoga makes you more aware of the mind/body connection. Once you begin to understand how your energy system works relating to the two combined, you will be better able to regulate your vitality.

TAI CHI

Like yoga, tai chi is a mindful activity that teaches people about energy and how it can be used well. Carrying out exercises can help you feel energy move through your body and spirit. Practice often and you will reap great rewards.

Your energy is powered by your thoughts, what you do, and what you eat. Carry out one or more of the suggestions above, and eat a balanced diet, and you will find that sustaining balanced energy is easy and enjoyable.

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