Stressed out! Sick! Stuck in a rut! Try the act of meditation. The health benefits will shock you. Meditation is simple; however, disciplining the body and the mind may require a little more work, but the rewards far out weigh the sacrifice. Here’s what science has to say about meditation:
A 2007 national Government survey asked about meditation use in a sample of 23,393 U.S. adults found that 9.4 percent of respondents (representing more than 20 million people) had used meditation in the past 12 months. Meditation was used for various health problems such as: anxiety, pain, depression, stress, insomnia, chronic illnesses (such as heart disease, HIV/AIDS, and cancer) and their treatment. Meditation is also practiced for other reasons such as the increasing calmness and physical relaxation, to improve psychological balance, and to enhance overall wellness.1
Physiological effects of meditation on the body may affect the autonomic (involuntary) nervous system. This system in the body through the nervous system regulates organs and muscles that control heartbeat, sweating, breathing, and digestion. It is composed of 2 major parts: sympathetic and parasympathetic nervous system. The sympathetic nervous system helps to activate the body for action. It is considered the “fight or flight response” system. Once activation of the heart rate and breathing rate increase and blood vessels narrow restricting blood flow the body is ready to fight for safety or run to safety under this systems control. The parasympathetic nervous system slows the heart and breathing rate, dilating the blood vessels to increase and improve blood flow. It also increases digestive juices. This is the relaxation mode of the body. Studies suggest that meditation may decrease the activity of the sympathetic nervous system and increase the activity of the parasympathetic nervous system.
A randomized, controlled study performed in 2003 examined the effects of meditation on the function of the brain and immune system of healthy employees in their work environment. Results indicated a short program in mindfulness meditation did produce definite effects on the brain and immune system suggesting meditation could change brain and immune system functions in a positive manner.2
The benefits surrounding meditation are astounding. Breathing, Speaking Positively to Ourselves, and Using imagery all come together to produce a positive effect on the body:
1. Breathing
Abdominal breathing, sometimes called diaphragmatic breathing, is healthy breathing. It helps to release stress in the body. Breathing originating from the chest has negative effects. According to Brenda Stockdale, author of You Can Beat the Odds, “healthy breathing curtails the production of harmful hormones and generates healing ones, along with amazingly diverse, whole body health effects3″.
2. Listening
It is important to listen to your style of thinking. Put quite simply: is it positive or negative? In meditation, it is difficult to arrest negative thoughts, but it is possible to replace them with affirmations or positive statements. When self-defeating thoughts arise counteract them with positive phrases such as, I am able_____________.
3. Using Imagery
For decades, athletes have used imagery to enhance physical performance, practicing the sport in their mind’s eye.4 Visual images stimulate the optic cortex, imagining sounds influences the auditory cortex, and thinking about tactile sensations activates sensations activates the sensory cortex. All of these interact with the limbic system, the emotional center of the brain that interconnects sensory networks with your endocrine, autonomic, nervous, and immune systems.5
If you are just starting meditation, develop the habit of meeting with yourself or group regularly. It is not the length of time that is important but the consistency and the quality. Meditation is like exercise. Or for some, it is like attending class or even for some like developing the discipline of prayer. I would be kidding you if I did not tell you it does involve some sacrifice on your part-just a sliver of time out of your busy schedule.
References:
1. National Center for Complementary and Alternative Medicine. Expanding Horizons of Health Care: Strategic Plan 2005-2009. Bethesda, MD: National Center for Complementary and Alternative Medicine; 2005. NIH publication no. 04-5568.
2. Davidson R.J., Kabat-Zinn J, Schumacher J., et al. Alterations in brain and immune function produced by mindfulness meditation. Psychosomatic Medicine. 2003;65(4):564-570.
3. Brenda Stockdale. You Can Beat the Odds. Sentient Publications: Colorado, 2009. p.55.
4. Ibid, 77
5. Ibid, 77
