Help With Rewiring The Brain Meditation

Today, our focus is on rewiring the brain. Neuroscience confirms that there is a clear link between meditation practice and enhanced memory. This comes from research from the Cleveland Clinic and Harvard University. The cortex within the brain deals with mental functions such as learning, concentration, and memory.

Regular meditation increases blood flow to the brain and other organs. It has long term effects such as the benefits of our overall health and wellbeing, and it has long term benefits for the brain itself; increased blood flow, circulation, gets more oxygen and nutrients to the brain and every cell of the body to perform better, and helps us get through those stressful moments.

Meditation also helps target our genes related to stress and inflammation, reducing the levels of both. New findings within research show us how meditation changes how genes are expressed within the body.

Transcript

Welcome,

I'm Cindy Foster and today our focus is on rewiring the brain.

So neuroscience confirms that there is a clear link between meditation practice and enhanced memory.

And this comes from the research from the Cleveland Clinic and Harvard University.

The cortex within the brain deals with mental functions such as learning,

Concentration and memory.

Similarly,

Regular meditation increases blood flow to the brain and other organs.

It has long-term effects such as the benefits of our overall health and well-being and it has long-term benefits for the brain itself.

Increased blood flow,

Circulation,

Gets more oxygen and nutrients to the brain and every cell in the body to perform better and helps us get through those stressful moments.

Meditation also helps target our genes related to stress and inflammation,

Reducing the levels of both.

And new findings within research shows us that meditation changes how genes are expressed in the body and there's more and more evidence with this in epigenetics.

Mindfulness builds our attention span and helps if you've been diagnosed with ADHD and certain anxieties.

And it increases focus by training our minds by placing our attention on something for longer periods of time and training mind to notice when we do get distracted to let go and return to the present,

Whatever we're involved in at that time.

So,

By slowing our thoughts down with mindfulness practice and using our mindful observer,

We are retraining and building our prefrontal cortex for improved concentration,

Focus and memory.

So,

We're beginning and continuing to develop and build through our mindfulness practice new neural pathways within the brain.

And what we focus on,

We know grows.

And according to Rick Hansen,

A neuroscientist and best-selling author,

Researcher and also psychologist,

Has spent years of studying the brain and how contemplative and mindful practices versus people who deeply practice in a mindfulness awareness,

He calls,

Are the Olympic athletes of the brain,

Of the mind.

So mindfulness leads to new learning.

Since attention shapes neural circuits and draws upon past learning to develop a steadier and more concentrated awareness,

According to Rick Hansen,

Wisdom is a matter of making choices such as letting go of lesser pleasures for the sake of greater ones that can serve us to our highest good in our daily living as each moment builds upon the next into our future.

So,

Developing mindfulness depends on improving regulation,

Learning and selection in the brain,

Strengthening the three neural functions which you are doing when you practice mindfulness allows more and more rewiring of the brain.

So instead of us going to our automatic negative memory networks,

Ruminating on thoughts like I'm not good enough,

I'm not good enough and getting stuck there and creating more depth in that neural pathway,

We are switching and actually creating new neural pathways as we move out of those stuck and anxious pathways,

As we reframe cognitive thoughts and the feelings that attach to them into a broader perspective and a different way of paying attention and responding to those self-criticisms and ruminations that can occur.

So each time we begin to shift out of those automatic negative mindsets and the ruts that lead us into more depression and anxiety,

Each time we shift out of that,

We are strengthening new neural pathways,

Creating a new way of being present within our own thinking process.

That's exciting news because it tells us that we have the power to shift mind states.

The key is to continue practicing our mindful practice.

As we practice,

It may seem small,

The small awareness and the actions that occur,

But every day will add up to large changes over time as you build new neural pathways.

So keep at it.

Be on your own side.

Encourage yourself.

You're doing it now and you can continue to do this practice each and every day.

Rewiring brain circuitry is long-lasting.

So we know that automatic negative habitual thinking,

The feelings that attach to that,

And the actions that follow,

We know how strong those can be.

A lot of research has been done with the brain chemistry when addiction is activated within the brain.

And that is why people with addiction are prone to relapse because there's that old habitual wire.

What fires together,

Wires together and strengthens.

So as we move out of those automatic habitual thoughts,

We are rewiring and the brain can rewire.

We can build new neural pathways.

This has been proven.

There's decades now of research that substantiates this knowledge.

Rewiring is a placidity mechanism that affects the connections between neurons.

And we rewire through learning and experience.

Brain communication occurs between neurons,

Connecting.

This is how information flows through neural circuits and pathways.

How circuits function.

This understanding of wiring the brain works to create thoughts and the feelings that attach to the thoughts.

Our internal dialoguing,

Which leads to behavior.

So the nervous system connects with all of this.

So this is why we practice.

So we're going to begin now with any intrusive thoughts.

And I think we all have had this practice working with intrusive thoughts because we all have it.

We all have these thoughts.

Ideas about unwelcome thoughts that can become obsessive,

Usually negative,

Self-critical and can be relentless,

Leading into more and more rumination and that non-stop judging oneself harshly.

So this can be very scary,

Shameful at times we feel.

And these thoughts might even go against our values and beliefs.

So these are often triggered by stress,

Anxiety,

Unresolved trauma,

Depression,

Loss.

Could be physical or hormonal.

Biological factors,

Of course,

Can cause these as well.

So we know we have the power to hurt ourselves and other people with our thoughts and reactions,

Behaviors.

Or we have the power to heal our thoughts,

The feelings that we're feeling and the behaviors that are associated with our thoughts and feelings.

So we're shifting into a healing mode of being today instead of hurting ourselves and then projecting that out onto others.

So getting into now your comfortable practice position as we shift from the intellectual information with the conscious mind to now returning to our practice,

Working with the whole mind as we settle in.

And beginning with your breathing.

Breathing with your whole self,

Your whole mind,

Body,

Heart,

Your beautiful spirit,

No matter what you might think of yourself in judging yourself in this moment.

Because of mistakes or reactions or decisions we're not proud of.

Returning to yourself in this way of just accepting the wholeness,

Accepting you as you are with all the different energies that exist within us.

As we bring in our mindful observer,

Observing with curiosity and compassion for ourselves,

For whatever we're going through and experiencing within us in this moment.

That's it.

As you just be and breathe.

As we slow down our thoughts as they will in this moment,

No pressure.

As you notice your breathing.

And if you wish taking in a couple deep,

Slow cleansing breaths and just breathing in through your nose.

Feel that coolness at the tip of the nose.

And maybe warmth as you breathe on out.

And following the breath through your body as your chest gently moves as you breathe.

And your stomach softly expanding on the in-breath and gently deflating on the out-breath.

As you welcome in this time you've given to yourself to just be as you are.

And you can notice when the mind wants to pull you away.

With all that mind noise,

Thinking mind,

Commenting mind,

Judging mind,

Comparing mind,

Analyzing mind.

And that's okay.

Ego wanting to take over and critique just about everything.

So when you notice that,

Again,

Gently practicing letting go of all that mind noise,

As it will right now.

No pressure.

As you come back to your breathing,

Gently noticing your life force,

Your breath flowing through.

Sending fresh oxygen to every cell and every fiber of your being.

As you just breathe.

Safe within your own breathing.

And safe within your own being.

As you just sit with yourself.

Here,

Alive,

Aware.

Curious and interested.

And being and understanding more and more of your internal world without automatically judging,

Worrying or criticizing.

Just being with.

Whatever's there in this moment.

For no other reason than it's just showed up.

Thoughts,

Memories,

Feelings,

Past,

Future.

As you come back here to you in your entirety in the present moment.

Feeling your body making contact with whatever you're sitting on.

Muscles,

Perhaps softly.

Softly.

Also letting go.

Nothing.

Your muscles have to hold on with tight thoughts.

Tight body.

As they just soften and let go.

As well.

As they will in this moment.

And you can notice the space between your eyes.

The space,

Perhaps between your fingers.

Space above your head.

Space all around you.

And the space you're naturally and effortlessly opening up and expanding within you and around you.

With each breath you take in and release out.

As all experiences arising and disappearing.

Thoughts,

Feelings,

Physical sensations.

Moving in.

As they will.

Just us here.

As we watch with our mindful observer.

Our timeless mindful observer.

Steady.

Never changing.

In the midst of change.

As we watch the scenery go by.

Thoughts,

Beliefs,

Perceptions,

Memories.

Feelings attaching.

Physical sensations.

Also have room to shift and change.

All this happening.

Physiologically.

Shifting and changing.

Naturally and effortlessly.

As we allow this time.

Breathing and being.

Watching.

Observing with curiosity.

Naming whatever feeling comes up.

Maybe you recognize it as sadness.

Or contentment.

And you can see how those feelings shift and change as well.

As we open up more space.

This wise way of being with ourselves.

As we become and allow.

And we all have this ability.

As we connect with our mindful observer.

Timeless.

Always present.

We can disconnect from it.

We all do.

But we can always reconnect.

As we are allowing and paying attention to in this moment.

That steadiness in the changing of life's experiences.

And then we can notice when we get pulled into perhaps chaotic thoughts.

Or stressful energies.

From other people or situations that arise.

Or within our own thoughts.

When that rumination happens.

And then knowing again.

We can shift.

Once we name them.

We know what's happening.

And rumination usually dwells on the past.

What I could have or should have done.

Or how other people view me.

Whatever it is.

And then not feeling like you can stop or control them.

But you can.

It's a kind of overthinking.

And rumination is both a symptom and a cause of depression and anxiety.

Those persistent intrusive thoughts.

And it can become a suffering cycle.

And become a habit.

So we want to be able to interrupt and slow down those reoccurring self-critical thoughts.

So you can do that.

Breathe with them.

Name them.

Without judging.

Or judging you.

Or judging them.

It takes practice.

Be gentle with yourself.

And then if you feel they're overwhelming.

Come back to your body.

Come back to you.

And that compassionate interest.

Your mindful observer.

Steady.

Time.

And when we can shift our mind states.

We are and we can double our chances of recovering from depression and anxiety that becomes habitual.

Slowing it down with our practice.

Building those new neural pathways.

Rewiring the brain.

You're doing it now.

You are rewiring your brain.

Right now.

By this practice.

Retraining the brain as it connects with body,

Mind,

And heart.

Returning to us in the present moment.

In this moment.

Changing that internal dialoguing of self-acceptance.

Returning to your own self-compassion.

Self-compassion and empathy override ruminating thoughts and self-critical thoughts.

So you're continuing to develop or strengthen neural pathways right now by not falling into that old negative memory network that you might automatically do.

You're naming it.

You see it as it is.

You come back to your breathing.

Feeling and allowing space again.

Feel that spaciousness between your eyes.

Welcoming in a new relationship with your mind and body.

Your beautiful heart and spirit.

As you just breathe.

All experiences arising and moving and falling into the distance as they move in and out naturally or effortlessly as they will.

And with each breath you breathe in and breathe out.

You're allowing more space opening up within you to just be as you are with whatever arises.

Relaxing into your own awareness.

And sometimes the image of a tree comes to mind.

When our mind,

Our thoughts or life situations occur,

We know the tree is grounded in its mindful observing.

Steady.

Roots deep.

And as the wind blows,

As those stressful thoughts or situations occur,

We can notice the limbs high on the tree are more exposed to the wind and the stress.

So coming down from those high limbs and branches to the base of the tree.

Coming down to your core.

Grounded here in the present moment.

Within your mindful observer.

Rooted.

Steady.

Flexible.

Whatever we give our attention and space to.

For healing.

Choosing healing over pain and hurt.

As you breathe in that spaciousness like the sky.

As those different elements move in.

Clouds.

Fog.

Rain.

Sunlight.

Here,

Alive in this moment.

New ways of responding towards symptoms,

Experiences.

A new relationship as mind,

Body,

Heart.

Your spirit connecting here.

Your mindful observer.

Landing naturally and effortlessly within your practice as you pay attention on purpose in this curious and kind way of being with yourself.

And this is healing.

Through self-regulation.

Learning.

And selection.

Staying with your own self-acceptance and compassion.

As you will right now.

And if feelings come,

Let them come.

Maybe we are just realizing we haven't been that kind in accepting towards ourselves for a long time.

And that's information to know.

So continuing to hold yourself in this mindful love and understanding for all that you are.

Centered.

Accepting.

And now when you're ready,

You may choose to stay here and continue your practice.

If beginning now.

Taking your time as usual.

As you transition from our practice today.

Noticing your whole self here.

Making contact with whatever foundation is supporting you.

And you can notice your breath moving in and out.

Energy of breathing moving through you.

Noticing your whole self here.

Mind,

Body,

Heart,

Spirit have had a chance to really connect with each other in this way of experiencing.

And this stays with you.

And you know you can return here as you continue your practice.

Taking this experience and the information you've gained today into your daily living.

And when you're ready,

Beginning now to move your body.

Stretching.

Taking your time.

And whatever you need to do to feel more and more alive here.

Awake in this present moment.

And then opening your eyes.