Meditation


Meditation is a practice that has been used for centuries to promote relaxation, focus, and inner peace. It involves training the mind to achieve a state of calmness and clarity by focusing on a particular object, thought, or activity. Through regular practice, meditation can have a range of benefits for the body and mind.

One of the most well-known benefits of meditation is its ability to reduce stress and anxiety. Studies have shown that regular meditation practice can lower levels of the stress hormone cortisol, reduce symptoms of anxiety and depression, and improve overall well-being. For example, a study published in JAMA Internal Medicine found that mindfulness meditation was effective in reducing symptoms of anxiety and depression in a group of adults.

Meditation can also have a positive impact on physical health. Studies have shown that regular meditation can lower blood pressure, reduce chronic pain symptoms, and boost the immune system. A study published in Psychosomatic Medicine found that mindfulness meditation effectively reduced symptoms of chronic pain in a group of individuals with fibromyalgia.

There are many different types of meditation, each with its unique focus and technique. Here are some of the most common meditation techniques:

  1. Mindfulness meditation: Involves focusing on the present moment and observing thoughts, feelings, and bodily sensations without judgment.

  2. Loving-kindness meditation: Involves cultivating feelings of love, compassion, and kindness towards oneself and others.

  3. Transcendental meditation: Involves using a mantra or word to focus the mind and achieve a state of deep relaxation.

  4. Yoga meditation: Involves combining physical postures with meditation practice to promote physical and mental well-being.

  5. Guided meditation: involves listening to a recorded voice guiding you through a meditation practice, often focused on a particular theme or intention.

Meditation is a powerful tool that can help individuals achieve greater well-being and balance in their lives. Whether you're looking to reduce stress, manage chronic pain, or find a greater sense of peace and calm, incorporating meditation into your daily routine can be a valuable step toward achieving these goals.

How to meditate

Online:

  1. Insight Timer: A free app that offers thousands of guided meditations from various teachers and traditions.

  2. Calm: A meditation app that offers guided meditations, sleep stories, and other resources for reducing stress and promoting relaxation.

  3. Open: An online platform that offers a variety of mindfulness practices, including meditation, yoga, and self-compassion exercises.

  4. Headspace: A popular meditation app that offers guided meditations, mindfulness exercises, and other resources for developing a regular meditation practice.

  5. Dr. Joe Dispenza: A meditation teacher and author whose teachings focus on using meditation and visualization techniques to change lives positively.

  6. ART - Mindfulness Programs: Mindfulness is the practice of being aware of what’s happening in the present moment. These practices have helped many people deal with chronic pain, anxiety, sleep, etc.

In Person:

  1. Erol Spector - Santa Cruz Mountains

  2. ART - Mindfulness Programs - Bay Area

  3. Many yoga studios will have meditation classes; check your local studio

Studies:

  1. Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566-571.

  2. Kjaer, T. W., Bertelsen, C., Piccini, P., Brooks, D., Alving, J., & Lou, H. C. (2002). Increased dopamine tone during meditation-induced change of consciousness. Cognitive Brain Research, 13(2), 255-259.

  3. Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in treating stress, anxiety, and depression: part I-neurophysiologic model. The Journal of Alternative and Complementary Medicine, 11(1), 189-201.

  4. Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., ... & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.

  5. Kim, S. H., & Schneider, S. M. (2019). Krav Maga training improves emotional regulation and psychological well-being in adult women. Frontiers in Psychology, 10, 1023.

  6. Streeter, C. C., Gerbarg, P. L., Whitfield, T. H., Owen, L., Johnston, J., Silveri, M. M., ... & Jensen, J. E. (2017). Treatment of major depressive disorder with Iyengar yoga and coherent breathing: a randomized controlled dosing study. Journal of Alternative and Complementary Medicine, 23(3), 201-207.

Patient Reviews

When I started meditations I could only hold focus for a few seconds at a time. Then I started seeing Erol and my capacity for mediations and in turn stress grew. This modality gave my mind a breath of grace to pause before reacting. I can’t recommend this enough if you’ve been in fight/flight/freeze.

Audrey Lambidakis/Erol in Santa Cruz

Meditation is so critical after TBI. It helps to free up energy to be used on brain repair which otherwise would be spent on stress and anxiety. It increases GABA, our relaxing neurotransmitter. It helps to calm limbic kindling. Take 5 minutes out of your day to meditate and help fix your broken brain! Check out Kellie’s suggestion of MUSE.

Kellie Pokrifka 

I have heard some of the best neurologists in the world speak at conferences around the US. Meditation and yoga are scientifically proven to open up new pathways in the brain. I practice yoga at least 5 days a week. Meditation is helpful for all. There are many apps with guided meditations: Head Space and Insight Timer are my go to apps. These two things have helped me the most in my recovery.

Harley Rose Taich

Learning how to be present has changed my life for the better, and I highly recommend picking up a copy of Time Magazine's Special Edition on Mindfulness, if you haven't already.  In this issue, Time reported that: "being mindful in the real world isn't always easy, but if we can get even a little bit better at it, we benefit in crucial ways... Mindfulness techniques, including meditation and deep, rhythmic breathing are some of the best lifestyle tools we have to control stress, improve sleep, and even avoid illness." I (or I guess I should say my counselors) recommend the following on-the-go mindfulness apps: Headspace, Calm, Buddhify and Smiling Mind. https://www.anxietycanada.com/ is an amazing website that has a lot of self-help resources.  You can learn about grounding tools, breathing exercises, etc that are so so important. 

Kirsten Short

MUSE - This devise goes around your head like a headband and monitored brain activity while you meditate. I am awful at meditation. My physical therapist told me I was not “great” at relaxing, and my internal response was aggressively defending how I am the absolute BEST at relaxing. Oddly enough, this did not convince her otherwise. — Muse is perfect for me because it is constantly telling me whether I am doing it correctly or not. It uses EEG electrodes to read your brain waves and determine your state of relaxation. Meditation is so critical after TBI. It helps to free up energy to be used on brain repair which otherwise would be spent on stress and anxiety. It increases GABA, our relaxing neurotransmitter. It helps to calm limbic kindling. Take 5 minutes out of your day to meditate and help fix your broken brain!

Kellie Pokrifka