Mental Health | Healing DNA Technology: Meditation

Hi Folks,

Today, I wanted to talk about a topic dear to my heart. I've been talking to my friends and co-workers over the years and realized in this modern world, we all can use some tool/technology to calm our minds which will ultimately increase our productivity and clarity. Meditation also helps our brains to re-wire our neural circuitry, physically change our DNAs and heal from some of the subconscious/unconscious traumas. Based on my own experiments over the years, I have several tools such as sound baths, breathing exercises, color therapy, forest bath, crystals (if you want to venture more), etc., I want to introduce, but we will start with the simple tool today. MEDITATION!

🧘🏽 I. Introduction: Me and Meditation

Meditation found me when I was just 10 years old. Without any guidance or instruction, I simply sat down one day, closed my eyes, and let the music in the background guide me into a state of stillness. Despite not fully understanding the purpose of what I was doing, I felt drawn to it.

Growing up in a spiritual but non-religious household, I kept my meditation practice a secret. My mum was born Catholic and taught by Italian nuns and my father was a scientific-minded logical atheist. Besides, in the 1990s, meditation wasn't a widely known or accepted practice, and I feared being judged or mocked for my "weird" behavior. I even stopped meditating altogether during my teenage years as I tried to fit in and meet societal expectations.

However, in my 20s, I returned to meditation, still keeping it hidden from others due to concerns about being seen as unprofessional or weak. I felt like living in two different worlds. Thankfully, the pandemic has led more people to embrace mental health and wellness practices like meditation. It's a relief to see this once-taboo practice now being celebrated and integrated into daily routines.

During the pandemic lockdown, I was able to sense the deeply embedded collective traumas being surfaced from all angles of our society (race, class, imperialism, gender, climate change, wars, etc.) across the globe and also the new traumatic experiences being built as we encounter the unprecedented global pandemic. So, in the hope to support the community, I took some psychology courses on how to handle traumas and PTSD and I will look to cover that topic in a separate post later, but in the meantime, I highly recommend this video by Tara Brach where she talks about 'trauma sensitive meditation-the power of self-nurturing'- we all need some healing from the collective trauma and PTSD.

I hope you enjoy this post and let me know your take on meditation!

🪟 II. What is Meditation?

Meditation is a powerful tool that has been used for centuries to promote relaxation, mindfulness, and overall wellbeing. At its core, meditation is a mental practice that involves training the mind to focus and be present in the moment, allowing individuals to cultivate a sense of inner peace and clarity.

Meditation has a rich history that can be traced back to ancient spiritual and religious traditions, including Hinduism, Buddhism, Taoism, and Jainism. In these traditions, meditation was often used as a means of achieving spiritual enlightenment and union with a higher power.

In the modern era, meditation has become increasingly popular as a means of promoting physical, psychological, and spiritual health. Today, people from all walks of life practice meditation as a way to manage stress, improve their mental and emotional wellbeing, and deepen their spiritual connection.

With the growing interest in meditation, there are now a variety of techniques and approaches to choose from, including mindfulness meditation, loving-kindness meditation, and transcendental meditation, among others. Regardless of the specific technique, however, the goal of meditation remains the same: to cultivate a state of calm awareness and mental clarity that can lead to greater overall wellbeing.

In this blog post, I’ll explore the benefits of meditation, how to get started with a meditation practice, and common questions and concerns that people may have about meditation. Whether you're a seasoned meditator or just curious about the practice, I hope this post will provide you with valuable insights and resources for exploring this powerful tool for wellbeing.

🍬 III. Types of Meditation Practice

One popular technique is mindfulness meditation, which involves bringing one's attention to the present moment and observing thoughts and sensations without judgment. This technique can help individuals develop greater awareness of their thought patterns and emotional reactions, and can be particularly helpful for managing stress and anxiety.

Another technique is loving-kindness meditation, which involves cultivating feelings of love, compassion, and kindness towards oneself and others. This technique can help individuals develop greater empathy and connection with others, and can be particularly helpful for promoting positive emotions and reducing negative ones.

A third technique is transcendental meditation, which involves the use of a specific mantra to help quiet the mind and enter a state of deep relaxation. This technique can help individuals experience a sense of inner peace and clarity, and has been associated with a variety of physical and psychological benefits.

Regardless of the specific technique, the goal of meditation is often to achieve a state of calm awareness and mental clarity. Through regular practice, individuals can learn to quiet the mind and focus their attention, leading to greater relaxation, reduced stress, and improved mental and emotional wellbeing.

It's worth noting that meditation is not a one-size-fits-all practice, and what works for one person may not work for another. It can be helpful to explore different techniques and approaches to meditation, and to find the approach that resonates most with your needs and preferences.

In the next section, I’ll explore the many benefits of meditation, from physical health benefits to psychological and spiritual ones.

🦉 IV. Benefits of Meditation

Meditation has been studied extensively for its many benefits for physical health, psychological wellbeing, and spiritual growth. Here are some of the key benefits that research has identified:

1. Physical Health Benefits

Meditation has been found to have a range of benefits for physical health, including:

• Reduced stress: Meditation can help lower levels of the stress hormone cortisol, which is associated with a range of negative health outcomes, including increased risk of heart disease, diabetes, and mental health problems.
• Lower blood pressure: Studies have found that regular meditation practice can lead to lower blood pressure, which is a key risk factor for heart disease and stroke.
• Improved immune function: Meditation has been associated with improved immune function, which may help reduce the risk of infection and other health problems.

2. Psychological Benefits

Meditation has also been found to have many benefits for psychological wellbeing, including:

• Reduced anxiety and depression: Studies have found that regular meditation practice can help reduce symptoms of anxiety and depression, as well as improve overall mood and wellbeing.
• Improved emotional regulation: Meditation can help individuals develop greater awareness of their emotions and learn to regulate them more effectively, leading to greater emotional stability and resilience.
• Increased self-awareness: Meditation can help individuals develop greater self-awareness and self-acceptance, which can be helpful for promoting positive self-esteem and overall psychological wellbeing.

3. Spiritual Benefits

Meditation can also have profound spiritual benefits, including:

• Greater connection to one's inner self: Through meditation, individuals can develop a greater sense of inner peace and clarity, allowing them to connect more deeply with their inner self and gain greater insight into their thoughts, feelings, and values.
• Deeper sense of purpose and meaning: Meditation can help individuals develop a deeper sense of purpose and meaning in life, as they connect with their values and beliefs and gain a greater sense of perspective on their place in the world.

Overall, the benefits of meditation are many and varied, and can have a significant impact on physical health, psychological wellbeing, and spiritual growth. Whether you're looking to reduce stress, improve your mental health, or deepen your spiritual practice, meditation is a powerful tool that can help you achieve your goals.

🧑‍🤝‍🧑 V. Common Questions and Concerns about Meditation

Despite the growing popularity of meditation, there are still many questions and misconceptions about the practice. In this section, we'll address some of the most common concerns and questions that people have about meditation.

1. Does meditation require a specific religious or spiritual belief?

One of the most common misconceptions about meditation is that it requires a specific religious or spiritual belief. While many meditation practices have roots in ancient spiritual and religious traditions, they can be practiced by people of all faiths, or no faith at all. In fact, many secular forms of meditation have been developed in recent years, making the practice accessible to anyone interested in cultivating greater mindfulness and wellbeing.

2. Does meditation conflict with other practices or medical treatments?

Another common concern is whether meditation conflicts with other practices or medical treatments. In general, meditation is considered a safe and complementary practice that can be integrated with other forms of treatment, such as therapy or medication. However, it's important to consult with a healthcare professional before starting a meditation practice, especially if you have a history of mental health or medical conditions.

3. What are some potential challenges in developing a meditation practice, and how can they be overcome?

Developing a regular meditation practice can be challenging, especially for beginners. Common challenges include difficulty focusing, finding the time and motivation to practice, and dealing with discomfort or distractions. To overcome these challenges, it can be helpful to start with short, manageable practice sessions, find a comfortable and quiet space to practice, and experiment with different techniques and approaches until you find what works best for you.

🏇🏽 VI. Conclusion

In conclusion, meditation is a powerful tool for promoting physical, psychological, and spiritual wellbeing. By cultivating greater mindfulness and awareness, individuals can reduce stress and anxiety, improve emotional regulation and self-awareness, and experience a deeper sense of connection and purpose in their lives. While developing a regular meditation practice can be challenging, the benefits are well worth the effort. So if you're interested in improving your mental and emotional wellbeing, why not give meditation a try? With practice and patience, you may be surprised at the transformative power of this simple yet profound practice.

In closing, some questions for you to consider:

• What is your favorite meditation practice?
• What kind of music do you like to listen to while meditating or no music at all?
• Where do you get the most inspiration - from your bed? bath tub? nature? in commute?

Let me know your thought!

🛰️ VI. Other suggested references:

*Andrew Huberman talks about why we must meditate every day. He is an American neuroscientist and associate professor in the Department of Neurobiology at the Stanford University School of Medicine who has made many contributions to the brain development, brain plasticity, and neural regeneration and repair fields.

*Full video here: https://www.youtube.com/watch?v=wTBSGgbIvsY

*David Lynch, an American film maker, explains his experience with transcendental meditation.

📚 Books:

1. The Miracle of Mindfulness by Thich Nhat Hanh: This book is a classic introduction to the practice of mindfulness meditation. Thich Nhat Hanh is a Zen master and this book provides clear and simple guidance on how to bring mindfulness to all aspects of life.
2. 10% Happier by Dan Harris: This book is part memoir and part guide to meditation. Dan Harris is a journalist who experienced a panic attack on live television, which led him to start exploring meditation as a way to reduce stress and anxiety. He shares his personal story and provides practical tips on how to start a meditation practice.
3. Real Happiness by Sharon Salzberg: This book offers a 28-day program for beginners to learn how to meditate. Sharon Salzberg is a prominent meditation teacher who provides clear instructions and guided meditations to help readers establish a daily meditation practice.

🔖 Blogs:

1. Jon Kabat-Zinn: This website offers various resources by professor Jon Kabat-Zinn. I came across his meditation channel during the pandemic lockdown. Wiki description of him: He is an American professor emeritus of medicine and the creator of the 'Stress Reduction Clinic' and the 'Center for Mindfulness in Medicine, Health Care, and Society' at the University of Massachusetts Medical School. He is best known for mindfulness-based stress reduction (MBSR). He was also a student of ZenBuddhist teachers such as Philip Kapleau, Thich Nhat Hanh,^[1] and Seung Sahn,^[2] and a founding member of Cambridge Zen Center.
2. Mindful.org: This website offers articles, videos, and podcasts on mindfulness and meditation. It covers a range of topics, including stress reduction, emotional intelligence, and relationships.

📺 YouTube Channels:

1. The Honest Guys: This YouTube channel offers guided meditations and relaxation exercises. The videos are visually stunning and the guided meditations are suitable for beginners and experienced meditators alike.
2. Headspace: This YouTube channel features animated videos on meditation and mindfulness. It offers practical advice on how to start a meditation practice and how to incorporate mindfulness into daily life.
3. Tara Brach: This YouTube channel features talks and guided meditations by Tara Brach, a well-known meditation teacher. Her teachings blend Western psychology with Eastern spirituality, and she offers insights and practices to help us awaken to our true nature.