Mindfulness is a Key Tool to Shift Stress

“Meditation has the power to reverse negative physical and emotional effects of stress. To be mindful is to be more aware, in the moment of our experience: to be more present and more open.”Sharon Salzberg

By becoming more mindful of our stress as it affects our body sensations, emotions, thoughts, and actions we can begin to manage it much better.  By non-judgmentally observing our “personal data” composed of sensations, emotions and thoughts, we can gain insights into the limiting self-beliefs or programs that are triggering our stress response system.   Mindfulness is an ancient meditation practice to increase Self-Awareness, leading to greater Self-Knowledge and Realization. By applying the principles and practices of mindfulness to get to know how our brain operates, opens up the possibility that we can learn how to operate our brain/mind more consciously and effectively.

What Mindfulness Does To Your Brain

The effect of Mindfulness Meditation has recently been studied by neuroscientists at major US universities like Harvard, Yale, and Stanford. It was found in one study that people who regularly practice mindfulness meditation report feeling less stressed and more emotionally balanced.3 Another study gathered evidence that meditation serves as a realistic and maintainable stress management technique.1

Harvard researchers found mindfulness meditation literally rebuilds the brain’s grey matter. Using brain imaging techniques, neuroscientists have observed shifts in the threat system of the brain. It’s the very first study to document that meditation produces physiological changes such as:


Yale University found that mindfulness meditation decreases activity in the default mode network, responsible for mind-wandering and self-referential thoughts –a.k.a., “monkey mind.”

A study performed at Stanford found that an a mindfulness course reduced the reactivity of the amygdala and increased the brain activity in areas of the prefrontal cortex that help regulate emotions, subsequently reducing stress. 2

Meditation will reduce anxiety and lower cortisol levels.
Simply taking a few deep breaths engages the Vagus nerve which triggers a signal within your nervous system to slow heart rate, lower blood pressure
and decreases cortisol.Psychology today

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REFERENCES

1. Hölzel, B., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S., Gard, T. & Lazar, S. (2011) Mindfulness practice leads to increases in regional brain gray matter density. Neuroimaging. 191. 36­43.

2. Goldin, P. & Gross, J. (2010). Effects of mindfulness­based stress reduction (MBSR) on emotion regulation in social anxiety disorder. Emotion. 10, 1. 83­91.

3. Tang, Y. Y., Tang, R., Jiang, C. & Posner, M. I. Short­ term meditation intervention improves self­ regulation and academic performance. J. Child Adolesc. Behav. 2, 4 (2014).