Study - Benefits of Meditation Training

[Adam Steer]

Short-term meditation training improves attention and self-regulation
http://www.pnas. org/cgi/content/ abstract/ 104/43/17152 (http://www.pnas.org/cgi/content/abstract/104/43/17152)

Short-term meditation training improves attention and self-regulation
Yi-Yuan Tang*, , , ,, Yinghua Ma*, Junhong Wang*, Yaxin Fan*, Shigang
Feng*, Qilin Lu*, Qingbao Yu*, Danni Sui*, Mary K. Rothbart , Ming
Fan||, and Michael I. Posner ,

Contributed by Michael I. Posner, August 16, 2007 (received for
review July 26, 2007)

Recent studies suggest that months to years of intensive and
systematic meditation training can improve attention. However, the
lengthy training required has made it difficult to use random
assignment of participants to conditions to confirm these findings.
This article shows that a group randomly assigned to 5 days of
meditation practice with the integrative body–mind training method
shows significantly better attention and control of stress than a
similarly chosen control group given relaxation training.

The training method comes from traditional Chinese medicine and
incorporates aspects of other meditation and mindfulness training.
Compared with the control group, the experimental group of 40
undergraduate Chinese students given 5 days of 20-min integrative
training showed greater improvement in conflict scores on the
Attention Network Test, lower anxiety, depression, anger, and
fatigue, and higher vigor on the Profile of Mood States scale, a
significant decrease in stress-related cortisol, and an increase in
immunoreactivity. These results provide a convenient method for
studying the influence of meditation training by using experimental
and control methods similar to those used to test drugs or other
interventions.

I thought this looked interesting... I have no experience with formal "meditation training." Although I am sure many of the sport psych type drills I have done in the past would be driving at the same goals. Does anyone here have experience with this kind of thing? The study used a CD for the training cues. Does anyone recommend any resources for this?

Cheers,
Adam

[Christopher]

www.aypsite.com, Silva Ultra MInd, HEmi-Sync, Qigong(I like HealingDAo for their inner smile practice). Find what suits you the best and go from there.

[Kathryn Woodall]

Hey Adam,

Back in college I sought formal meditative training. I consistently practiced for several years, stopped for a few, and recently took it back up again. My buddy and I played with it a touch to test the effects. Both of us found that we could significantly lower our heart and breath rate within 30-60 seconds. We could drop the heart to 50 give or take a few beats. Blood pressure also dropped as much as 20 points within a couple of minutes. He learned fairly young and had practiced meditation for almost 20 years at that point. I was new to it but can't remember how new at the point we played around with it. A few years ago Matt wanted to try it out and he was able to drop his heart rate and blood pressure pretty easily within a few days of beginning to practice.

Over the years it is a question lots of clients have asked about. While some of them seek formal training, buy media, or read instructional books most of them get frustrated with either the difficulty of the practice or else the amount of time it takes for them to see changes. One of my mentors once told me to repeat "I am" to slow my mind when it was racing. For those who couldn't afford the formal training or came to me too frustrated to continue with it, I suggested that simple phrase. If the phrase didn't work, breathing in and out to a count of 3 or 5 would be suggested. Most people reported noticing some positive effect within a week of practicing daily for at least 10 minutes. I would make the guess that it is the simple, rhythmic repetition of the phrase or the breathing/counting that matters.

Fairly quickly, the mind and body are trained to slow down when that key phrase or pattern is introduced. So even when the person enters a stressful situation, they can think the phrase or breathe in the pattern even just once or twice and the reflex to slow down kicks in.

I'm pretty sure that the research style noted has been applied to meditation for several years now because I remember reading studies when I was in my early 20's. Reflexes, blood pressure, medication needs, mood, and inflammation levels were looked at in a facility for elderly care using lab tests and clinical eval. I remember it because the study designers wanted to have all of those in the participation group stop meditating for a month to see if the results would reverse and not enough people would cooperate in order for the results to be statistically significant. There was one with school children and test performance that sticks out in my mind too. If you would like, I can ask my friend if he still has those studies.

[shadow]

I've been meditating regularly for about 2 years now and the benefits have been numerous... including, but not limited to:

-freedom from depression (I suffered this for many years)

-a sense of emotional stability (I have kind of a 'set' emotional state that does not vary easily, and if it does only for very brief periods of time... a significant change to the past).

-improved sleep quality.

-enjoyment of the mundane or quiet things (I used to be very restless and bored easily, boredom is now a foreign thing to me... I can contentedly sit quietly anywhere anytime, for whatever length necessary).

:)

[Fergal]

Co-incidentally, I came across this lecture only this week:

http://www.youtube.com/watch?v=V8TFcLgu5Ow

The speakers include the director David Lynch, quantum physicist John Hagelin and a neuro-scientist whose name I can't quite remember. After a few movie-related questions, the lecture moves into meditation, consciousness and Unified Field Theory/String Theory. David Lynch is clearly passionate about the value of Transcendental Meditation and this really comes across in the lecture. They even monitor a meditator's brain activity live on stage and the neuro-scientist talks the audience through the significance of the changes in brain activity.

It is quite a long lecture, but really worth watching/listening to I think.

Enjoy :D

[Continuity]

Yoga Nidra has been a wonderful form of meditation for me. You are totally aware while your body sleeps. It's said that 30 minutes of Yoga Nidra is equal to about 3 hours of sleep.

[parkour]

does anyone here meditate regularly?

[Continuity]

Almost everyday. Lately, after have been practicing for about 1 year, i'm finding that i can enter a meditative state very quickly and the experiences are getting more subtle, while intense.

I practice three methods, one being keeping my consciousness inside of my body, as in bringing sensation into different parts of my body, while away from the thought mind, witnessing my minds thoughts without judgement, and repeating a mantra. The three in combination work wonderfully. Basically, staying in a place without thought and just in pure consciousness is my goal in meditation.

[ghostfist]

for me my meditation is Taoist Qi Gong; and perhaps 'meditation' is a weighted word as we all have different interpretation around the word. The Inner Smile, as taught by Mantak chia; is a great starting point, yet, with practice goes so deep. I think the key is the focus on balancing the energies in the organs, with impacts greatly on their health; its the utilization of attention on a particular area/organ to direct ones life force, using intention, to attain a specific outcome- namely health and wellness in the bodies various systems.
with Taoist Qi Gong a key component to open is the circulation of energy thru the 'microcosmic orbit' - the main psychic channel running up the spine and down the centerline in a loop around the body. Interestly I found that my awareness of my microcosmic orbit as well as the qi flow thru it became greatly enhance after starting with clubbell training and intu-flow.
simply - the focus of CST is , to me, the same focus used in meditation, just on an energetic level. its all integration of breath/movement/structure...

[parkour]

Almost everyday. Lately, after have been practicing for about 1 year, i'm finding that i can enter a meditative state very quickly and the experiences are getting more subtle, while intense.

I practice three methods, one being keeping my consciousness inside of my body, as in bringing sensation into different parts of my body, while away from the thought mind, witnessing my minds thoughts without judgement, and repeating a mantra. The three in combination work wonderfully. Basically, staying in a place without thought and just in pure consciousness is my goal in meditation.

What is the mantra you repeat?

[parkour]

for me my meditation is Taoist Qi Gong; and perhaps 'meditation' is a weighted word as we all have different interpretation around the word. The Inner Smile, as taught by Mantak chia; is a great starting point, yet, with practice goes so deep. I think the key is the focus on balancing the energies in the organs, with impacts greatly on their health; its the utilization of attention on a particular area/organ to direct ones life force, using intention, to attain a specific outcome- namely health and wellness in the bodies various systems.
with Taoist Qi Gong a key component to open is the circulation of energy thru the 'microcosmic orbit' - the main psychic channel running up the spine and down the centerline in a loop around the body. Interestly I found that my awareness of my microcosmic orbit as well as the qi flow thru it became greatly enhance after starting with Clubbell® training and Intu-Flow®.
simply - the focus of CST is , to me, the same focus used in meditation, just on an energetic level. its all integration of breath/movement/structure...

In a way meditation can be a useful tool to expand breathing awareness and awareness in general. I know Lyoto Machida uses meditation as part his training.

I'm trying the method of counting one to ten on exhales and inhales. It's like this, I'm inhaling...1......exhaling....2....inhaling...3... etc.. up to ten and repeat.. When I start counting past 10, that's when I know my mind has wandered and I refocus.

[123 MMA]

I meditate with the Equisync binaural beats technology.

I've been doing it 4 about 6 months and it has changed me as a person, more calm, less aggressive, less stress, better sleep, more energy, more concentration.

It's magic.

[parkour]

I meditate with the Equisync binaural beats technology.

I've been doing it 4 about 6 months and it has changed me as a person, more calm, less aggressive, less stress, better sleep, more energy, more concentration.

It's magic.

nice, how long do you meditate for? and uhh do you train MMA?

[123 MMA]

nice, how long do you meditate for? and uhh do you train MMA?

Each track is about 25 minutes long, once or twice a day.

Atm im mainly doing Brazilian jiu jitsu.

Personally I think binaural beats meditation is the way to go, unless you have been brought up in a way that everyone around you meditates and they can guide you along.

[sakinney]

I spent a little over a year with both the binaural beats and hemi-synch (similar, related concept), as a period between more traditional Taoist meditation practice. What I got from that experience was the ability to recognize, then access the specific feelings associated with that level of relaxed awareness. After that, I could gain that same level without the use of the tapes.

[ghostfist]

for me I see a deep parallel with meditation and intu-flow. indeed, are they not the same page - breath/movement/structure with attention and intention. Taoist Qi theory says energy follows thought; and the focused awareness fostered on a particular joint with a clear intention drives the 'qi' to circulate and instigate.
My mobility has been greatly enhanced by the Inner Smile and 6 Healing sounds, and in a delightfully converse way my Qi gong has been enhanced buy my CST practice.
'movement is meditation' quips the Taoist sage! "hhhmmgghmmm" grunts the Zen master as he swings his staff to deliver an enlightened blow to a Taoist rump....

[Continuity]

What is the mantra you repeat?

Practicing a TM style of meditation, it's advised not to reveal your mantra.

[parkour]

Practicing a TM style of meditation, it's advised not to reveal your mantra.

Amitabfa

[parkour]

for me I see a deep parallel with meditation and Intu-Flow®. indeed, are they not the same page - breath/movement/structure with attention and intention. Taoist Qi theory says energy follows thought; and the focused awareness fostered on a particular joint with a clear intention drives the 'qi' to circulate and instigate.
My mobility has been greatly enhanced by the Inner Smile and 6 Healing sounds, and in a delightfully converse way my Qi gong has been enhanced buy my CST practice.
'movement is meditation' quips the Taoist sage! "hhhmmgghmmm" grunts the Zen master as he swings his staff to deliver an enlightened blow to a Taoist rump....

so what happened was

[ghostfist]

actually my current mantra is.....WTF!!!! ;-)

[Continuity]

Amitabfa

?? is that a mantra ??

[parkour]

?? is that a mantra ??

Could be, I know it's a name of a Buddha. I saw it in a Chinese drama. In many scenes the Monks would say "Amitabha/Amitabfa" when something bad happens, to respect someone, and or when something good happens.

[Continuity]

haha! Oh. Hey I just posted this video of me doing a little yoga and then falling into a meditative state... Check it out and please rate :)

http://www.youtube.com/watch?v=l0T3y-WqQJQ&feature=player_embedded

[parkour]

haha! Oh. Hey I just posted this video of me doing a little yoga and then falling into a meditative state... Check it out and please rate :)

http://www.youtube.com/watch?v=l0T3y-WqQJQ&feature=player_embedded

5 stars! :P good stuff

[Zig]

Aside from a large number of otherwise difficult to quantify psychological benefits (mood, attitude, humour, aggression etc etc), the quality of sleep is the most tangible short term gain from medition I would think.

Although I am pretty new to CST, the yoga thing is something I do know a bit about and have some knowledge on, so here's a small snippet of it....

For my part, I meditate once a day at least for 15 minutes or so, been doing it for four years now, self taught from a large number of yoga books. I started very very basic, with pranayama (breath awareness) counting exercises and simple bodymind awareness drills, then got into the whole philosophy and more esoteric type of theory from there. I have since gone on to try lots of other techniques and areas of vedic meditation.

As a result of these forrays I have now kind of developed my own little chakra tuning exercise for my meditation sessions where I move from basic deep breath awareness into a sequential focusing upon each energy centre from root up to crown and then back down again in reverse order. This is quite a hard thing to grasp for anyone who hasn't experienced it or read a bit about the theory, but the result is that it leaves me feeling mentally refreshed and very centred (very similar to how I have physically felt the few times I have practiced chi kung, only without the sweating). I am sure other people do similar things, but I developed this style of practice after trying out Kundalini meditation (about 18 months ago), which is something that is really quite amazing, but potentially dangerous, apparently.

In a Kundalini meditation, you become not just aware of the main points (chakras) of nervous energy throughout the body but focus upon, generate and move that same energy up from the coccyx (this feels very hot and the idea is to send it as a sort of controlled fire that snakes around the spinal cord upwards) and each subsequent chakra, opening them as you go, until you then basically release it through the crown of your head. It can sound pretty space cadet I know, but, basically, it works, big time, very orgasmic, very powerful and you feel almost like the top of your head is a firework. The result is a feeling of incredible physical energy and mental clarity. The key things with it are to amke sure that 1- you reverse the process with the chakras agein before you finish, so that (in theory) your nervous energy is not left flowing freely from your body, also 2- to not let the produced energy levels go to waste and to use them for something appropriately energetic. Kundalini tantra does require a longer than normal meditation and I don't do it much now because my instinct with it is that its not the sort of thing that its good for the body to do too regularly.

Yoga Nidra is much more a pure conciousness thing and relaxes you greatly, can leave you feeling like you just had a perfect 8 hour sleep, it's a peaceful and sometimes trippy experience too, tried this one a few times but it works best with a guide and so it doesn't feel practical or proper to do it solo for me, others probably are fine with it.

I've tried the binaural beats thing recently, but I didn't like the feeling it gave me at all, probably because I had so much meditative structure already in place for it to just work its magic.

Temperature and environment can make differences, a nice warm room with the lights out or low is the easiest locale in which to slip into a meditative state, my favourite place for meditation is definately a forest, because the sounds go so well with it. I've never been able to meditate with music or with chanting out loud, it doesn't do the job for me.

Transcendental medition is mantra based and I have never knowingly tried it I don't think, though the effects seems to be similar to other standard yogic meditation techniques, it is just a system that is heavily schematised for an easy learning approach in the western world.

Meditation is a collossal subject just on the Indian Yoga side alone and I have not done it any justice here, certainly the science side, which I am too shaky on to quote and would get wrong, so I haven't quoted it! But the point I guess I wanted to make is that there are a lot of different forms of yoga meditation out there, different systems and techniques that can fit anyone and give them real short and long term benefits, there's no excuse not to try it these days either, because there are a lot of free ebooks online I am sure.