Bipolar4LifeSupport

Benefits of Meditation

I’ve alluded to a lot of benefits of meditation throughout the article. Of all so-called “spiritual practices,” meditation probably has the largest body of scientific research backing up its utility and power. Numerous studies using MRI and EEG have shown that a regular meditation practice can rewire the neural patterns in the brain and even increase grey matter.1, 2 Below are some practical benefits psychologists and doctors have found to regular meditation:

Increases Self-Awareness. Psychologists have noted that patients who practice meditation develop greater awareness of their actions and emotions. Some therapists prescribe meditation to their patients to assist them in their practice.3
Increases Focus and Discipline. Practitioners of meditation are able to retain focus on specific tasks and are less likely to deviate from those tasks. Meditation increases one’s ability in what psychologists call “self-regulation.”4
Reduces Stress and Anxiety. Mindfulness techniques have been shown to reduce anxiety and stress5 and have long been prescribed to patients who suffer anxiety disorders and panic attacks as a way to calm their nerves with relatively good success rates.6
Makes you Physically Healthier. People who meditate on average sleep better, have lower heart rates, have lower blood pressure, and get sick less often.7
Increases Emotional Stability. For people who are prone to outbursts of anger or sadness, meditation helps people regulate and control their emotions.8
Increases Memory and Helps You Think More Clearly. Meditating trains you to remove all of the unnecessary garbage from your thought-patterns. This then frees up your mind to retain what is useful and important more efficiently.9
Gets You In Touch With Your Intuition. Often referred to as your “gut reaction,” your “instinct,” or your “intuition,” meditating gets you in touch with your unconscious decision-making processes. Daniel Kahneman refers to it as your “first brain.” Malcolm Gladwell refers to it as “blink.” Whatever it is, that instant, gut reaction that you have about some things, is often right. Meditation will increase that. This goes hand-in-hand with self-awareness.
Increases Your Ability to Empathize with Others. Brain scans show that meditation activates the positive, happy, empathetic aspects of the brain. People who practice meditation regularly report an ability to empathize and care about the emotions of others and bond with them more easily.10
Lowers a Need for External Validation. Meditating trains yourself to become more aware of what thoughts and emotions dictate your behavior, primarily where you’re trying to receive your love and validation that may not be working. It forces you to become more aware of your needy and neurotic behaviors and put an end to them.11

Silhouette of young woman practicing yoga on the beach at sunset

Meditation is by no means a cure-all for your problems. But I believe that it’s a powerful tool. Meditation’s purpose is to give you perspective and clarity on your internal issues. It doesn’t fix them for you. Years ago, one of the most upsetting parts of my involvement in Zen was how many long-time practitioners I met who convinced themselves that meditation fixed all of their psychological and emotional problems, when it didn’t. It helped them experience and become aware of those problems, but you still have to go out into the world and commit the actions to overcome them. Sitting in a room staring at a wall all day is unlikely to do that.
Meditation and Spirituality

There is a spiritual aspect to a meditative practice, for those of you into that kind of thing. I usually avoid spirituality on this blog on purpose. I believe spirituality is something that’s experienced and lived, not discussed or taught. In my opinion, spirituality, by its definition, cannot be discussed. Just the resulting experiences of a spirituality can be described. Spirituality itself is transrational. It’s like counting to infinity. Words can capture part of it but never fill it up.

One such way to experience that spirituality is through meditation. I’m no good at describing the experience with words. But if you’ve ever had a moment in your life where your sense of self — your sense of identity — completely dissolved and there was no longer differentiation between you, the sky, the water, the people around you, everything. If you ever stared at the stars so long you started laughing at how beautiful the fact that we even exist is. If you’ve ever suddenly realized that your fears and worries were illusions created by your ego and mind, and that good and bad were simply separate expressions of the same grand unity of This, and that you never had to be afraid, ever, because you — your fears, your flaws, your failings, everything about you — was just another perfect expression of the same reality. Then yeah, meditation can help you get that back.
How to Know Who You Really Are

We all think we know ourselves well, but psychological studies show otherwise. In fact, most of us are somewhat deluded about ourselves. I put together a 22-page ebook explaining how we can come to know ourselves better, just fill out your email in the form.

Mindfulness techniques
There is more than one way to practice mindfulness, but the goal of any mindfulness technique is to achieve a state of alert, focused relaxation by deliberately paying attention to thoughts and sensations without judgment. This allows the mind to refocus on the present moment. All mindfulness techniques are a form of meditation.

Basic mindfulness meditation – Sit quietly and focus on your natural breathing or on a word or “mantra” that you repeat silently. Allow thoughts to come and go without judgment and return to your focus on breath or mantra.

Body sensations – Notice subtle body sensations such as an itch or tingling without judgment and let them pass. Notice each part of your body in succession from head to toe.

Sensory – Notice sights, sounds, smells, tastes, and touches. Name them “sight,” “sound,” “smell,” “taste,” or “touch” without judgment and let them go.

Emotions – Allow emotions to be present without judgment. Practice a steady and relaxed naming of emotions: “joy,” “anger,” “frustration.” Accept the presence of the emotions without judgment and let them go.

Urge surfing – Cope with cravings (for addictive substances or behaviors) and allow them to pass. Notice how your body feels as the craving enters. Replace the wish for the craving to go away with the certain knowledge that it will subside.

Mindfulness meditation and other practices
Mindfulness can be cultivated through mindfulness meditation, a systematic method of focusing your attention. You can learn to meditate on your own, following instructions in books or on tape. However, you may benefit from the support of an instructor or group to answer questions and help you stay motivated. Look for someone using meditation in a way compatible with your beliefs and goals.

If you have a medical condition, you may prefer a medically oriented program that incorporates meditation. Ask your physician or hospital about local groups. Insurance companies increasingly cover the cost of meditation instruction.

Getting started on your own
Some types of meditation primarily involve concentration—repeating a phrase or focusing on the sensation of breathing, allowing the parade of thoughts that inevitably arise to come and go. Concentration meditation techniques, as well as other activities such as tai chi or yoga, can induce the well-known relaxation response, which is very valuable in reducing the body’s response to stress.

Mindfulness meditation builds upon concentration practices. Here’s how it works:

Go with the flow. In mindfulness meditation, once you establish concentration, you observe the flow of inner thoughts, emotions, and bodily sensations without judging them as good or bad.

Pay attention. You also notice external sensations such as sounds, sights, and touch that make up your moment-to-moment experience. The challenge is not to latch onto a particular idea, emotion, or sensation, or to get caught in thinking about the past or the future. Instead, you watch what comes and goes in your mind and discover which mental habits produce a feeling of well-being or suffering.

Stay with it. At times, this process may not seem relaxing at all, but over time it provides a key to greater happiness and self-awareness as you become comfortable with a wider and wider range of your experiences.

Practice acceptance
Above all, mindfulness practice involves accepting whatever arises in your awareness at each moment. It involves being kind and forgiving toward yourself.

Some tips to keep in mind:

Gently redirect. If your mind wanders into planning, daydreaming, or criticism, notice where it has gone and gently redirect it to sensations in the present.

Try and try again. If you miss your intended meditation session, simply start again.

By practicing accepting your experience during meditation, it becomes easier to accept whatever comes your way during the rest of your day.

Cultivate mindfulness informally
In addition to formal meditation, you can also cultivate mindfulness informally by focusing your attention on your moment-to-moment sensations during everyday activities. This is done by single-tasking—doing one thing at a time and giving it your full attention. As you floss your teeth, pet the dog, or eat an apple, slow down the process and be fully present as it unfolds and involves all of your senses.

Mindfulness exercises
If mindfulness meditation appeals to you, going to a class or listening to a meditation tape can be a good way to start. In the meantime, here are two mindfulness exercises you can try on your own.

Basic mindfulness meditation
This exercise teaches basic mindfulness meditation.

Sit on a straight-backed chair or cross-legged on the floor.
Focus on an aspect of your breathing, such as the sensations of air flowing into your nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale.
Once you’ve narrowed your concentration in this way, begin to widen your focus. Become aware of sounds, sensations, and your ideas.
Embrace and consider each thought or sensation without judging it good or bad. If your mind starts to race, return your focus to your breathing. Then expand your awareness again.
Learning to stay in the present
A less formal approach to mindfulness can also help you to stay in the present and fully participate in your life. You can choose any task or moment to practice informal mindfulness, whether you are eating, showering, walking, touching a partner, or playing with a child or grandchild. Attending to these points will help:

Start by bringing your attention to the sensations in your body
Breathe in through your nose, allowing the air downward into your lower belly. Let your abdomen expand fully.
Now breathe out through your mouth
Notice the sensations of each inhalation and exhalation
Proceed with the task at hand slowly and with full deliberation
Engage your senses fully. Notice each sight, touch, and sound so that you savor every sensation.
When you notice that your mind has wandered from the task at hand, gently bring your attention back to the sensations of the moment.
Invest in yourself
The effects of mindfulness meditation tend to be dose-related — the more you do, the more effect it usually has. Most people find that it takes at least 20 minutes for the mind to begin to settle, so this is a reasonable way to start. If you’re ready for a more serious commitment, Jon Kabat-Zinn recommends 45 minutes of meditation at least six days a week. But you can get started by practicing the techniques described here for shorter periods

Staying Mindfully Productive Book

Happy Mental Health Week everyone! During this time of uncertainty, you might be struggling with your daily routines and workflows. You may find that it’s tougher than usual to get through your to-dos and find the momentum to be productive. In honour of this week, here are some actionable tips on mindfully staying productive and how to take care of yourself while doing so.

Let your feelings be present 

It’s important to begin by acknowledging that we may not be at our peak productivity during this time. It’s alright to feel whatever emotions arise. Are you feeling irritable? Anxious? Lethargic? Notice these feelings, and monitor how or if they change throughout the day. If you find yourself being less productive at a certain time of day, do your best to use that to your advantage. Could some physical activity or a live meditation on our Facebook & Instagram pages to give you a boost? Remember the power of perspective, and look to the things you’re able to control. 

Find an outlet or creative hobby

This time of physical distancing might have given some of us extra time or space to do things we couldn’t before. Use this opportunity to find an activity that soothes or reduces stress. Have something to look forward to each day. This could be daily walks, reading, coloring, or picking up an old hobby. When working on this activity, do your best to give it all your attention, and bring the practice of mindfulness into it. How does the activity make you feel? Hone into the little details. This can give you momentum for the rest of your tasks.

Limit your electronics usage

You might find yourself increasingly reliant on your devices during this time, either for work or to check in on loved ones. By feeling obligated to keep checking our phones we end up distracting ourselves further. If possible, try limiting your device to certain hours. Either by putting away your laptop after finishing a day’s work, or no cellphones after 8:00 pm. This will also help to turn off work reminders throughout the rest of your day and give you time to deeply recharge and relax. 

Be mindful of your space

Being in the same space for work and leisure can be tough on your mind and dampen your motivation. If possible, try to go to the same designated space each day for work. Clear your workspace as much as possible so you’re not reminded of other tasks like nagging laundry or your freshly baked banana bread.

Schedule your downtime

Keeping a routine is imperative during this time. You might find it different from your regular routine, and that’s alright! Be gentle with yourself, and come to a schedule that is attainable. Be strict with the time you’re working, as well as the time you’re relaxing. If external motivators are helpful to you during this time, look to join a community hosting live activities and schedule your breaks around them. We’re hosting live meditations each day at noon, and we’d love for you to join us for your lunchtime break!

There may not be a lot in our control right now, but these actionable tips are things you may be able to focus on. We hope these tips help you have a productive week, remember to be gentle with yourself!

Faith is taking the first step,
even when you don’t see the whole staircase.
– Martin Luther King, Jr.