domingo, 21 de junio de 2015



From Collective Evolution

Numerous studies have shown the many physiological benefits of meditation, and the latest comes from Harvard University. An eight-week study conducted by researchers at Harvard in Massachusetts General Hospital (MGH) found that meditation literally reconstructs the brain gray matter in just eight weeks. It is the first study to document that meditation produces changes over time in the gray matter of the brain.

"Although the practice of meditation is associated with a sense of calmness and physical relaxation, doctors have long claimed that meditation also provides cognitive and psychological benefits that persist throughout the day. This study demonstrates that changes in brain structure may underlie some of these improvements reported and that people feel better not only because they are spending time relaxing. "Sara Lazar Research Program Neuroimaging psychiatric MGH and an instructor at the School of Medicine Harvard Psychology

The study involved taking magnetic resonance imaging (MRI) of the brains of 16 study participants two weeks before participating in the study. MRI scans of the participants also were taken after the study was completed. "The analysis of MR images, which focused on the areas where differences of meditation-associated in previous studies found increased density of gray matter in the hippocampus, known to be important for learning and memory were observed , and structures associated with self-awareness, compassion and introspection. " For the study, participants involved in meditation practices every day for about 30 minutes. These practices include focusing on audio recordings of guided meditation, nonjudgmental awareness of sensations, feelings and mood.

"It's fascinating brain plasticity and that, by practicing meditation, we can play an active role in changing the brain and can increase our well-being and quality of life. Other studies in different patient populations have shown that meditation can make significant improvements in a variety of symptoms, and we are now investigating the underlying mechanisms in the brain that facilitate this change. "- Britta Holzel, first author of the article and a researcher at the MGH and Giessen University in Germany

How to Meditate 

1. A common misconception about meditation is that you have to sit a certain way or do something in particular to achieve the many benefits it can provide. All you have to do is put in a position that is most comfortable for you. You could be sitting with legs crossed, lying on a bed, sitting on a sofa, etc, it's your choice.


2. Another common misconception about meditation is that you have to "try" to empty your mind. An important factor that I enjoyed reading the above study is that participants were engaged in "nonjudgmental awareness of sensations, feelings and mood." To meditate, you should not try to "empty" their minds. Instead, try to let your thoughts, feelings and emotions, whatever they are feeling in the flow of time. Do not judge them, just let them come and go and be at peace with him.

I also believe that meditation is a state of being / mind more than anything else. Sorry you do not have to sit for half an hour and "meditate" so to speak, in order to reap the benefits of it, or that is dedicated to the practice itself. One can be devoted to meditation while on a walk, for example, or when they are entitled before bedtime. Throughout the day, you can stand to judge your thoughts, let them flow until no longer exist, or just be in a constant state of peace and self-awareness. Contrary to popular belief, it is simply a way to meditate.

"You have to understand one of the most fundamental things about meditation.. That no technique leads to meditation techniques called Old and new scientific biofeedback techniques are the same as what refers meditation Meditation is not a technical product of meditation happens beyond mind No technique can go beyond the mind "-... Osho

Técnica de relajación 1:

Deep breathing meditation to relieve stress. Deep breathing relaxation technique is a simple but very powerful. It is easy to learn, you can go almost anywhere and provides a quick way to control stress. In addition, it can be combined with aromatherapy, gem therapy or music. All you need is a few minutes and a place to stretch out.

 The key to deep breathing is to breathe deeply from the abdomen and take all the fresh air you can to enter your lungs. By breathing deeply from the abdomen, as opposed to short breaths, it allows you to inhale more oxygen; and the more oxygen you get, the less stress, anxiety and shortness of breath feel. Here are some tips to practice deep breathing:

 1) Sit comfortably with your back straight.

 2) Put one hand on your chest and the other on your stomach.

 3) Breathe through your nose. The hand on your stomach should rise. The hand on your chest should move very little.

 4) Exhale through your mouth, pushing out as much air as you can contract your abdominal muscles lie. The hand on your stomach should move to exhale, but your other hand should move very little.


 5) Continue to breathe through the nose and exhaling through your mouth. Try to breathe enough so you do not see forced to take short breaths.

 6) Lie has slowly exhale. If you find it difficult to breathe from the abdomen while sitting, try to lie down on the ground. Put a small book on your stomach and try to breathe so that the book rises as you inhale and fall as you exhale.

Relaxation technique 2:

Progressive muscle relaxation to relieve stress. Before practicing progressive muscle relaxation, talk to your doctor if you have a history of muscle spasms, back problems or other serious injury that can be aggravated by muscle tension. To practice progressive muscle relaxation we recommend that you start with your feet and you go up gradually to reach the face. The ideal order would be this: right foot, left foot, right calf, left calf, right thigh, left thigh, hips and buttocks, stomach, chest, back, arm and right hand, left hand and arm, neck and shoulders, face. If you are left-handed, you can start up the left side, there is no problem in that. Here are some tips:

 1) Loosen your clothes, take off your shoes and get comfortable.
 2) Take a few minutes to relax and breathe taking slow, deep breaths.
 3) When you are relaxed and ready to start, focus your attention on the right foot. Take a moment to focus on how you feel.
 4) Slowly tense the muscles in your right leg, pushing as hard as you can. Hold for a count of 10.
 5) Relax your right foot Focus on the tension up and focus on how your foot feels loose and limp now.
 6) Remain in that state of relaxation for a moment, breathing deeply and slowly.
 7) When you're ready, switch your attention to your left foot. Perform the same sequence of muscle tension and release.
 8) Move slowly through your body and relaxes the muscles by walking.
 9) Go slowly practicing, do not force your body and try not to tighten the muscles of a different way to that explained.

Relaxation technique 3:

Body scan meditation to relieve stress. The body scanning technique is similar to progressive muscle relaxation except that instead of tensing and relaxing the muscles just have to concentrate on the sensations of every part of your body. Follow these guidelines:

1) Lie on your back, legs uncrossed and your arms relaxed at your sides, with your eyes open or closed. Concentrate on your breathing, allowing your stomach rise as you inhale and fall as you exhale. Breathe deeply for about two minutes until you start to feel comfortable and relaxed.

2) Focus on the fingers of your right foot. Observe the sensations while also focus on your breathing. Imagine that each deep breath flows at your feet. Stay focused in this area for two minutes.

 3) Move the focus to the sole of your right foot. Tune the sensations you feel in that part of your body and imagine that each breath flows into the sole of your foot. After one or two minutes, moving the focus to your right ankle and repeat. Follow the calf, knee, thigh, hip and then repeat the sequence with your left leg. From there up to the winch through the lower back and abdomen, back and chest and shoulders. Pay close attention to any area of your body that causes you pain or discomfort.

4) Move the focus to the fingers of your right hand and then up toward the wrist, forearm, elbow, arm and shoulder. Repeat the procedure on your left arm. Then scroll through the neck and throat, and finally all regions of the face, the back of the head and top of the head. Pay close attention to your jaw, chin, lips, tongue, nose, medillas, eyes, forehead, temples and scalp. Upon reaching the top of your head, let your breath go beyond your body and imagine floating above yourself.


5) After completing the scanning of the body, relax a while in silence and stillness, watching how your body feels. Then open your eyes slowly. Take a moment to stretch, if necessary. What did you think these three relaxation exercises? Spend a few minutes a day to implement them (you can try only one or even toggle the three!) And then tell us what you found. Even at the beginning you can go telling anyone steps out loud as you relax or you can burn them to sound as you begin to practice them. Share this entry with your friends so that they too can learn to relax naturally; and if you like this topic pay attention to our blog, because in the coming weeks we'll be sharing "the second installment." -

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