Day 7: Meditation in Motion

REDESIGN (WEEK 1)

DAY 7: SELF REFLECTION

On Day 7 in your workbook, check of all the activities you already do that “count” as meditation. I think you’ll be surprised to find out that you are already a “meditator” and didn’t even know it.

WEEK 2

Rebuild

WEEK 3

Reclaim

WEEK 4

Reconnect

DAY 7 MICRO-SCIENCE

Why Mediation Works

I use to think of meditation as only something Zens Monks or spacey Yogis did in their spare time when they weren’t too busy being blissed out on their own superiority. Turns out I have been doing meditation all along and didn’t know it. Who would have thought at age five I was a blossoming mediator when I was transfixed on my Transformer toy. Turns out what counts as meditation is just a brain change where a person moves from the default mode network(rumination, self doubt, and creativity) towards the task approach network (one point of focus). The default mode network isn’t completely the villain of the brain, but if we spend too much time there, things can get ugly. So therefore training your brain to switch modes and balance out where your attention goes is quite good for your mental health. That is all meditation is; “practicing switching your attention.” If you think of the default mode network as automatic pilot, the task approach network is just switching to manual transmission. It’s a signal to your unconscious brain that you have things under control in this outside world and the brain can stop worrying about what hasn’t happened yet and focus on what’s right in front of you.

FACT: Meditation activates and strengthens the insula cortex which focuses on positive body sensations and empathy. Meditation also strengthens the corpus collosum which are the brain fibers connecting the left and right hemisphere. Last but not least, mediation also strengthens the lateral prefrontal cortex, which is very important in focusing attention.
TAKEAWAY: When you meditate consistently the amount of gray matter in your brain will increase. This means these parts of your brain will actually expand in size, causing them to be more likely to be used in the future. So regular meditators feel better, have more successful relationships, and come up with solutions to problems quicker because both hemispheres can communicate faster. Meditations are also better at focusing on the task at hand and completing tasks quicker.

REASONS PEOPLE GIVE OF WHY THEY DON’T MEDITATE

#1) No time

Reality Check: People who start meditating regularly sleep on average 1.5 hours less than they use to. This is due to pushing the reset button throughout the day. So therefore meditating actually creates more time in your day to complete the tasks you thought you had no time to do.

#2) I feel like I’m doing it wrong

Reality Check: Even if a meditator sits down for ten minutes and can’t focus on their mantra or breath, they are still doing meditation “right.” This is due to the fact that your not following the orders from your brain as it commands you to “take out the laundry” or “call your next client”. If you just sit there silently you can listen to this obnoxious inner voice but not give it strength by doing its every command.

#3) I don’t know how

Reality check: Well now you do, so you can give up on that excuse. Meditation is simply focusing on one point of reference. That could be focusing on one word, listening to the person in front of you, or watching a sunset. All of this “focusing your attention” helps the brain “do what your doing.”

The Lateral PFC is where your attention goes while meditating. This area is a great “muscle” to activate because its the area that has the greatest effect on impulse control.

DAY 7 MEDITATION

Guided Five Minute Meditation

FACT: Meditation increases the size of the brain’s hippocampus, lowers cortisol levels and raises serotonin levels.

TAKEAWAY: Meditation helps the learning/memory center of your brain expand, helps you feel less stressed and more content overall.

DAY 7 MEDITATION

Watch the five minute youtube guided meditation above.

DAY 7 MOVEMENT

Download Meditation App

FACT:Meditation helps increase the myelination (speed of information) between a persons prefrontal cortex (rational centers) and amygdala (fear centers).

TAKEAWAY: If you meditate regularly the thinking center of your brain can more easily communicate with the fear center of your brain, effectively making your brain better at calming itself down.

DAY 7 MOVEMENT

Go to app store in phone and download the meditation app called “Insight Timer.” Check it out and see what you think. There are other free apps that you can download as well.

DAY 7