Just like our computer has an operating system, and everything relies upon the functionality of that system, we also have an operating system in our brain. Sometimes, we have to reboot the computer due to a glitch, virus or some other problem. Other times you need to upgrade the operating system so the computer can continue to run smoothly.
Think of meditation as an upgrade to your brain’s operating system. Studies prove that by practicing meditation regularly, we rewire the way our brain processes information, and how we react to people, places and things in our everyday life. One of the slogans at twelve step meetings is “Think Differently,”with the “Think” upside down. Science has proven that we can in fact change the way our brain operates, and really think differently.
Meditation was originally an ancient Buddhist technique designed to quiet the “monkey mind.” Buddhist sutras teach that without the ability to quiet the mind, it is not possible to bring an end to actual or perceived suffering and move closer to enlightenment. Fast forward to the present where meditation has adapted these teachings for the modern world. The goal of meditation is to stay in the present, and simply notice feelings and thoughts, as they come and go.
Here is the undisputed evidence of the benefits of a regular meditation practice:
Less Fear: MRI scans prove that after an eight-week course of mindfulness, study participants’ fight or flight center (the amygdala), the primal region of the brain that handles our most basic instincts, appeared to shrink. This area of the brain is associated with fear and emotion, and is responsible for our response to stress. The degree of change was directly correlated to the number of hours of practice.
Less Pain: Researchers studied the reaction of experienced meditators to painful stimuli. The studies showed that the more experienced and committed meditators reported less pain in response to the stimuli. Even though participants reported feeling less pain, scans of their brains showed the same or more brain activity in the pain centers. So according to their brain function, they experienced the same degree of pain, but experienced less pain. Researchers attribute this to the meditators’ ability to exercise control, or become “uncoupled” in the anterior and cingulate cortex regions of the brain.
Feeling Zen: Even when not meditating, experienced meditators’ brains’ default, or baseline function, was substantially different than that of non-practitioners. Their brains functioned at the same level of non-practitioners when the non-practitioner’s were meditating. The researchers characterized this as the continuing state of “zen,” the result of years of experience and training in meditation.
There is no dispute that meditation works. Science has confirmed the benefits that practitioners have enjoyed for thousands of years.
When I first started meditating four years ago, I could not sit still for ten minutes. My monkey mind was all over the place – thinking about the past, the future, and everywhere in the present other than where my physical body was located.
I was never really present. In early recovery I smoked which made meditation and being present all the more difficult. Nicotine was an enemy because I always wanted a cigarette. I would have constant thoughts about whether I could sneak out of wherever I was to have a smoke. I was also constantly “craving” the smoke, so I was unable to stay in the present and enjoy.
I struggled through meditation, but over time, was able to focus for 20 minutes, then 30, then 45, and then more. Currently, I can meditate for about an hour. When I am under stress, even ten minutes is difficult, but I force myself to stay planted and focus. This helps to calm my mind, and move me past the stress. For the most part, I am able to rein in my “monkey mind.” Quitting smoking really made this easier.
I am still a beginner, and I do not really like meditation. It makes me feel uncomfortable. That’s exactly why I force myself to do it.
The Spiritual Adrenaline Solution
In my book, Spiritual Adrenaline: A Lifestyle Plant to Strengthen & Nourish Your Recovery, I include lots of variations for simple meditations you can do in the privacy of your own home. I also include evidence-based research confirming the short and long-term benefits of mediation. Check out Chapter 11, pages 162–181 to learn how to integrate mediation into your daily life. I’ve got mediations you can do while cooking, eating meals, attending twelve step meetings and exercise. I’ve also included a full body mediation that refocuses you back on your own health and helps you make conscious contact with your own body. For more information on my book, visit http://www.spiritualadrenaline.com.
Recommended Reading for Beginners: Meditation for Beginners, Jack Kornfeld, The Power of Now, A Guide to Spiritual Enlightenment, Echart Tolle.
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