As yogis have known for centuries and scientists can now
prove, the benefits of meditation are profound. Meditation is perhaps
the most crucial instrument to harness the power of thought, cultivate
more peace, clarity and happiness.
Learning to train the brain and focus our attention is crucial
to thriving and cultivating a peak performance in any endeavor.
Longtime psychotherapist Dr. Ron Alexander, author of Wise Mind, Open Mind,
speaks of mind strength, or the resiliency, efficacy and emotional
intelligence that arise as we begin the process of controlling the mind.
Mind strength is one of the most empowering tools we can employ to
impact and improve all aspects of life.
There are five major categories of brain waves, each
corresponding to different activities. Meditation enables us to move
from higher frequency brain waves to lower frequency, which activates
different centers in the brain.
Slower wavelengths = more time between thoughts = more
opportunity to skillfully choose which thoughts you invest in and what
actions you take.
5 Categories of Brain Waves: Why Meditation Works
1. Gamma State: (30 — 100Hz) This is the state of
hyperactivity and active learning. Gamma state is the most opportune
time to retain information. This is why educators often have audiences
jumping up and down or dancing around — to increase the likelihood of
permanent assimilation of information. If over stimulated, it can lead
to anxiety.
2. Beta State: (13 — 30Hz) Where we function for most
of the day, Beta State is associated with the alert mind state of the
prefrontal cortex. This is a state of the “working” or "thinking mind":
analytical, planning, assessing and categorizing.
3. Alpha State: (9 — 13Hz) Brain waves start to slow
down out of thinking mind. We feel more calm, peaceful and grounded. We
often find ourselves in an “alpha state” after a yoga class, a walk in
the woods, a pleasurable sexual encounter or during any activity that
helps relax the body and mind. We are lucid, reflective, have a slightly
diffused awareness. The hemispheres of the brain are more balanced (neural integration).
4. Theta State: (4 — 8Hz) We're able to begin
meditation. This is the point where the verbal/thinking mind transitions
to the meditative/visual mind. We begin to move from the planning mind
to a deeper state of awareness (often felt as drowsy), with stronger intuition, more capacity for wholeness and complicated problem solving. The Theta state is associated with visualization.
5. Delta State: (1—3 Hz) Tibetan monks who have been
meditating for decades can reach this in an alert, wakened phase, but
most of us reach this final state during deep, dreamless sleep.
How to Meditate:
A simple meditation
to use to begin the transition from Beta or Alpha to the Theta State is
to focus on the breath. The breath and mind work in tandem, so as
breath begins to lengthen, brain waves begin to slow down.
To begin the meditation, sit comfortably in your chair with your
shoulders relaxed and spine tall. Place your hands mindfully on your
lap, close your eyes, and as much as possible eliminate any stimuli that
may distract you.
Watch your breath. Simply notice your breath flowing in. Flowing out. Don’t try to change it in any way. Just notice.
Silently repeat the mantra: “Breathing In. Breathing Out.” As
your mind begins to wander, draw it back to your breath. Notice that as
your breath begins to lengthen and fill your body, your mind begins to
calm.
Consistency is key. Try to do this breath meditation
first thing in the morning and/or at night. Be consistent with your
meditation. Shorter meditations on a regular basis are more productive
than long sessions every few weeks. Aim for 5 minutes a day and add 1
minute each week.
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