The Spirit and Science of Meditation

The merger of rapidly developing technologies, changing work dynamics, a globalised world, and an uncertain political and environmental landscape has created an unprecedented time in human history. Despite some incredible technological advancements and improvements, for example, in business, medicine, education and a growing awareness of our political and environmental issues lending to making informed choices and decisions, our fast-changing world presents some significant challenges. These challenges are all intensified by increasing pressures from such things as the cost of living, increasing work pressures, stressed and busy lifestyles and health challenges.

According to data provided by Beyond Blue, 83% of Australians report the rising cost of living affecting their mental health. Recent statistics from NIB show that one in five Australians between the ages of 16 and 34 report feeling high or very high levels of stress and emotional strain. The Australian Institute of Health and Welfare has highlighted that 21.5% of Australians aged between 16 and 85 experienced mental health challenges in the period between 2020-2022; this is an increase from 19.5%, which was in 2007. They have also stated that the COVID-19 pandemic triggered a 25% increase in the global prevalence of anxiety and depression. The Key Work Health and Safety Statistics Australia 2024 showed that mental health challenges accounted for 10.5% of serious Workers' Compensation claims in 2022-2023, an increase of 19.2% from 2021. The 2020 Productivity Commission Inquiry on Mental Health estimated mental ill-health costs Australia between $13 and $17 billion per year.

Given the relentless pressure of our rapidly developing and challenging world, is it any wonder that we feel its impact in some form or another?

A wide range of tools, each important in its own right, including medication, therapy, meditation and exercise programs, offer support and education for managing stress and anxiety. These tools help us build resilience and resourcefulness and give us respite to navigate life’s challenges in the best possible way.

Let's look at one of these tools: Meditation

In my experience, when speaking to others about meditation, I’ve noted some misconceptions about this "mystical, new age and hippie" like concept, and this is only because of a lack of awareness. Some misconceptions about meditation are that the goal of meditation is to achieve a completely blank mind with no thoughts, that you need to sit in a particular posture to meditate correctly, such as sitting cross-legged only, that you need to meditate for long periods, and, that meditation is a religious or spiritual practice.

What's this blog all about, then?

In this blog, I aim to demystify meditation, highlight the science, the practice and its impact on psychology and physiology, and provide a simple form of meditation you can perform anywhere and a reading guide you might be interested in.??

So, what exactly is meditation?

Meditation, in its most basic sense, is simply attention regulation, the practice of focused attention. While there are different modalities of meditation techniques, such as Zen meditation, Transcendental meditation, Qigong meditation, etc, we won't discuss them in depth here. However, we will look at distinguishing two key concepts of meditation that apply to all meditation practices: concentrative and attentive methods. ?

Curious about the concentrative and attentive methods of meditation? Let me explain.

The concentrative process requires focused attention. Here, you direct your attention to anything from the rise and fall of your breath to a specific word, an image, or any other focal point you choose. With its open-minded approach, the attentive process welcomes sounds, body sensations, feelings, and thoughts during meditation, encouraging simple observation without judgment.

The virtue of being human is that we oscillate between past and future events, paying very little attention to the present moment. The key to both methods is disengaging from thoughts, stopping us from becoming entangled in narratives about our past experiences or expected future events. Each time we notice our mind wandering back into the familiar territory of our past or imagined area of the future, we bring our awareness back to the present moment. We might focus on our breath, silently repeat a word, or simply notice sounds and body sensations.

Meditation is to the mind what the gym is to the body; it's a form of mental training that develops our resilience and reduces our reactiveness to external stimuli. While the external world may remain constant with its demands, our responses do not have to be reactive, and meditation can help facilitate this change.

So, let's return to some misconceptions about meditation I mentioned earlier

The aim of the game isn't to achieve a completely blank mind in meditation. It's natural to have thoughts during meditation. The key is to avoid falling into the trap of our habitual thinking. That's easier said than done, and this is where practice comes into play. You also don’t need to meditate cross-legged on the floor, in a remote cave, or on a mountaintop. The beauty of meditation is its capacity to be tailored to your specific requirements. You can sit cross-legged on the floor if you prefer, sit in a chair or even lie down if that works better for you. The key is to remain alert without falling asleep. Again, easier said than done, I know! It's all about practice; with anything unfamiliar to us, the more we practice, the more we master it. We all are time-poor, juggling work, family, kids and everything else. Meditation does not require long hours; studies have shown that as little as 5-20 minutes of daily meditation can have profound positive effects. Finally, while meditation has roots in various spiritual traditions, including Buddhism and Hinduism, its secular practice focuses on mindfulness and stress reduction. Adopting meditation into everyday life can help achieve mental clarity and reduce stress as a secular activity without having a religious or spiritual context applied to it.

So, what physiological and psychological changes occur in our brains during meditation?

To understand the physiological changes, we need to understand the five brainwave types—delta, theta, alpha, beta, and gamma—their frequencies and how they influence our mental states, from deep sleep to intense focus. This will put things into context for us.

Brainwave states

Neurons in the brain communicate through electrical signals, creating measurable patterns of activity called brain waves. The synchronised firing of neuron groups generates these electrical impulses. Brainwave detection and measurement are possible through electroencephalography (EEG).

Gamma

Our brainwaves are measured in cycles per second, called Hertz (Hz). We operate in gamma waves in deep concentration or have heightened alertness; these are the fastest type of brainwave, operating between (30-100Hz).

Beta

Then there are beta brainwaves, which operate at (12-30Hz) per second, and we are in a beta state when we are actively thinking, and when we experience stress, we operate in a state called high beta brainwaves, usually (20-30Hz).

Alpha

We then move into alpha brainwaves when daydreaming or in a wakeful but relaxed state. Alpha brainwaves operate at (8-12Hz) per second and are slower than beta brainwaves. According to research, the alpha state occurs when we are relaxed and process little information. When we meditate, our minds transition from the busy beta waves to the calmer alpha state; as our focus deepens, we drift into the theta state, characterised by much slower brain activity and increased intuition.

Theta

This brings us to the theta brainwave state. Our brain moves into theta state when we are in deep relaxation and dreamlike state. As we drift to sleep, our brain activity slows down, and we enter the theta state, a twilight zone between wakefulness and sleep, marked by slower brain waves. A gradual slowing of brainwave patterns marks the shift from wakefulness to sleep, transitioning from the fast beta waves to the slower theta waves and, finally, the deep delta waves. More about delta later! During meditation, the increase in theta waves (4-8Hz) leads to deep relaxation and many positive effects on the mind and body. Research suggests that theta brainwave states, often experienced during deep relaxation, correlate with enhanced problem-solving skills, creative breakthroughs, and profound intuitive insights. Multiple studies have found that meditation induces theta waves and reduces stress levels. Physically, accessing theta state during meditation can help regulate sleep patterns, making falling and staying asleep easier. It also significantly affects overall physical well-being. Finally, on a cognitive level, it creates heightened self-awareness and increases emotional intelligence.

Delta

Finally, the delta states are the slowest wave, operating between (0.1-4Hz) and are associated with deep sleep and unconsciousness.

Neuroplasticity and meditation

Neuroplasticity describes the brain's fantastic ability to rewire itself, forming new neural pathways and strengthening existing ones, enabling adaptation and recovery. Studies have shown that meditation can enhance neuroplasticity by increasing the density of grey matter, improving connectivity between various brain regions, and thickening the prefrontal cortex, ultimately boosting cognitive functions, self-control, and decision-making skills.

Key benefits of meditation

Now that we understand the science behind meditation, let's explore its many benefits for mental and physical well-being.

• Managing stress and anxiety
• Improved emotional regulation and increased self-awareness
• Increased attention and focus
• Improved quality of sleep
• Improved ability to bounce back from setbacks

Conclusion

It's clear that meditation actively plays a crucial role in shifting brainwave patterns and creating neuroplasticity in the brain. The brainwave patterns of alpha, theta and even delta are associated with deep relaxation and heightened awareness. The shift in brainwaves to slower states allows us to experience a sense of tranquillity and inner peace. Therefore, by practising meditation regularly, we can harness the power of the alpha and theta brainwave states to cultivate a greater sense of calmness, reduce stress levels, enhance our overall mental and emotional well-being, and change our brains. A mere 5-10 minutes daily dedicated to meditation can produce remarkable results. I am sure we can all carve out even a few minutes each day to focus on ourselves and our well-being, making a difference in managing the demands of our fast-evolving world.

Short meditation

A quick five-minute meditation easily fits into your daily routine, no matter where you are. All you need is a moment of peace.

When you are ready, find a position that feels right for your body, sink into it, and gently close your eyes. Bring your attention to your breath, taking a deep breath through your nose, filling your lungs and belly with air and gently exhaling through the mouth. Focus on your breath throughout ten complete breathing cycles. It's okay if your mind wanders; that's perfectly normal. When you notice your mind wandering off, gently bring it back to focus on your breath.

Following ten slow, deep breaths, pause for a few minutes in silence noting any thoughts or feelings that arise without judgement and trying not getting hooked into the narrative the thought carry and if you do get hooked that's ok too (our monkey mind is strong), keep practicing and over time this will get easier. Then, gently open your eyes and carry that inner peace into your day.

Reading material

If you're looking for books about meditation, I highly recommend:

1. How to Meditate: A Practical Guide to Making Friends with Your Mind?by Pema Ch?dr?n
2. 10% Happier?by Dan Harris
3. Wherever You Go, There You Are?by Jon Kabat-Zinn
4. Meditation Made Easy?by Lorin Roche
5. Becoming Supernatural by Dr Joe Dispenza

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