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Author: Sue McGreevey,MGH Communications
Harvard Gazette, January 21, 2011 Meditation study shows changes associated with awareness, stress Participating in an eight-week mindfulness meditation program appears to make measurable changes in brain regions associated with memory, sense of self, empathy, and stress. In a study that will appear in the Jan. 30 issue of Psychiatry Research: Neuroimaging, a team led by Harvard-affiliated researchers at Massachusetts General Hospital (MGH) reported the results of their study, the first to document meditation-produced changes over time in the brain’s gray matter. “Although the practice of meditation is associated with a sense of peacefulness and physical relaxation, practitioners have long claimed that meditation also provides cognitive and psychological benefits that persist throughout the day,” says study senior author Sara Lazar of the MGH Psychiatric Neuroimaging Research Program and a Harvard Medical School instructor in psychology. “This study demonstrates that changes in brain structure may underlie some of these reported improvements and that people are not just feeling better because they are spending time relaxing.” Previous studies from Lazar’s group and others found structural differences between the brains of experienced meditation practitioners and individuals with no history of meditation, observing thickening of the cerebral cortex in areas associated with attention and emotional integration. But those investigations could not document that those differences were actually produced by meditation. For the current study, magnetic resonance (MR) images were taken of the brain structure of 16 study participants two weeks before and after they took part in the eight-week Mindfulness-Based Stress Reduction (MBSR) Program at the University of Massachusetts Center for Mindfulness. In addition to weekly meetings that included practice of mindfulness meditation — which focuses on nonjudgmental awareness of sensations, feelings, and state of mind — participants received audio recordings for guided meditation practice and were asked to keep track of how much time they practiced each day. A set of MR brain images was also taken of a control group of nonmeditators over a similar time interval. Meditation group participants reported spending an average of 27 minutes each day practicing mindfulness exercises, and their responses to a mindfulness questionnaire indicated significant improvements compared with pre-participation responses. The analysis of MR images, which focused on areas where meditation-associated differences were seen in earlier studies, found increased gray-matter density in the hippocampus, known to be important for learning and memory, and in structures associated with self-awareness, compassion, and introspection. Participant-reported reductions in stress also were correlated with decreased gray-matter density in the amygdala, which is known to play an important role in anxiety and stress. Although no change was seen in a self-awareness-associated structure called the insula, which had been identified in earlier studies, the authors suggest that longer-term meditation practice might be needed to produce changes in that area. None of these changes were seen in the control group, indicating that they had not resulted merely from the passage of time. “It is fascinating to see the brain’s 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,” says Britta Hölzel, first author of the paper and a research fellow at MGH and Giessen University in Germany. “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.” Amishi Jha, a University of Miami neuroscientist who investigates mindfulness-training’s effects on individuals in high-stress situations, says, “These results shed light on the mechanisms of action of mindfulness-based training. They demonstrate that the first-person experience of stress can not only be reduced with an eight-week mindfulness training program but that this experiential change corresponds with structural changes in the amygdala, a finding that opens doors to many possibilities for further research on MBSR’s potential to protect against stress-related disorders, such as post-traumatic stress disorder.” Jha was not one of the study investigators. James Carmody of the Center for Mindfulness at University of Massachusetts Medical School is one of the co-authors of the study, which was supported by the National Institutes of Health, the British Broadcasting Company, and the Mind and Life Institute. For more information on the work of Lazar’s team. The original source of this document can be found at:
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 You’ve heard that meditation can benefit your health and wellbeing, so you’ve decided to give it a try. But you’re not sure where to begin … how do you “quiet the mind?” The key to developing a successful meditation practice is finding the right fit for you. In order to figure out what kind of meditation works best for you, you’ll have to put a few types of meditation to the test and try several tools so you can choose the practice that feels the most comfortable. Follow these six simple steps to begin one type of meditation technique called mantra meditation.
Mantra Meditation Technique 1. Choose your mantra. A mantra is a word or phrase that you silently repeat to yourself during meditation. The purpose of the mantra is to give you something to put your attention on other than your thoughts. You may use any phrase you like. Some people like to use words like "Peace" or "Love". You may wish to use the So Hum mantra. This is a commonly used Sanskrit mantra, which literally translates to "I am." It is often referred to as the mantra of manifestation. I like using the So Hum mantra because it is not in my native English language and does not trigger any additional thoughts. 2. Find a comfortable place to sit. It’s best to find a quiet location where you won't be disturbed. There is no need to sit cross-legged on the floor unless that is comfortable for you. You can sit on a chair or sofa or on the floor with your back against a wall. You may support yourself with cushions, pillows, or blankets. The goal is to sit as upright as possible while still remaining comfortable. We all have different anatomies and you want your meditation experience to be enjoyable, so make your comfort a priority. Lying on your back is usually not recommended because most people fall asleep in this position, but you can try it if sitting is uncomfortable for you. The most important rule is that meditation can be practiced anywhere, as long as you’re comfortable. 3. Gently close your eyes and begin by taking some deep breaths. Try taking a few "cleansing breaths" by inhaling slowly through your nose and then exhaling out your mouth. After a few cleansing breaths, continue to breathe at a normal relaxed pace through your nose with your lips gently closed. 4. Begin repeating your mantra silently to yourself without moving your tongue or lips. The repetition of your mantra is soft, gentle, and relaxed. There is no need to force it. The mantra does not need to correlate with the breath, though some people prefer to do so. For example, if using So Hum as your mantra, you could silently repeat So on your inhalation and Hum on your exhalation. If you choose to correlate your mantra with your breath, do not become overly fixated on this. As your meditation continues, allow the breath to fall away into its own rhythm. The repetition of your mantra should be almost effortless. Sometimes it is helpful to imagine that rather than repeating the mantra to yourself, you are actually listening to it being whispered in your ear. 5. Do not try and stop your thoughts or empty your mind. As you continue with this process, you will inevitably find that you drift away from the mantra. It is human nature for the mind to wander. Do not try and stop your thoughts or "empty your mind." Whenever you become aware that your attention has drifted away from your mantra to thoughts or any other distractions, simply return to silently repeating the mantra. 6. Stop repeating the mantra. After approximately 20 to 30 minutes, you may stop repeating your mantra and continue sitting with your eyes closed. Be sure to spend a few minutes relaxing with your eyes closed before resuming activity. You may use a timer with a very gentle, low-volume sound. Many people use their cell phones as meditation timers. You can download a meditation timer app on your smart phone or choose a soothing sound on your phone's built-in timer. Be sure to turn the volume down very low as you don't want to be startled out of your meditation. If you find that 20 to 30 minutes is too long for you, start with whatever amount of time you can, and slowly build your way to 20 to 30 minutes. Even a few minutes of daily meditation is beneficial. The benefits of meditation are greatest when practiced daily. Ideally, meditation can be done first thing in the morning upon rising and then again at the end of the day, preferably prior to dinner. I like to start my day feeling centered and balanced after my morning meditation. And I often think of my evening meditation as a “release valve,” allowing any stress or tension from my day to simply drift away. The original source of this article can be found at:  We've all been receiving a lot of advice lately about what we can do to avoid becoming sick with the COVID-19 coronavirus. One of the main areas of focus are our hands. We are being advised to wash our hands frequently, use hand sanitizer, avoid touching our face with our hands, not covering our coughs or sneezes with our hands, and to avoid all handshaking! Because of this advice, many are adopting other practices of social greeting including "elbow bumping", bowing, and using the hand gesture "Namasté". It appears that many of our world leaders have been adopting the Namasté technique recently. There are numerous videos on social media demonstrating this including a particularly humorous one of England's Prince Charles trying desperately to remember to stop shaking hands and adopt the Namasté greeting instead. Even the US President, Donald Trump appears to have adopted Namasté in lieu of his original "elbow bumping" suggestion! Namasté is a traditional greeting used in India. Much like the traditional greeting of "Aloha" in Hawaii, it means so much more than hello. During my travels in India, it was always the way I was greeted by strangers. If you have ever attended a Yoga class you most likely have heard this Sanskrit word. Namasté is often translated to mean "I bow to you". During my Yoga & Meditation Teacher training at The Chopra Center for Wellbeing with davidji, I was taught that it means so much more. There is a deeper meaning and connection that takes place when one mindfully greets another with Namasté. Although this deeper meaning has several variations, this is my favorite: " I honor the place in you in which the entire universe dwells. |
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| Wendy Koreyva is a Reiki Master and certified Meditation & Yoga Teacher. She founded the Crystal Lotus Meditation & Wellness Center located in Manasqaun, New Jersey in 2011, with the intention of providing a safe and nurturing space for members of her community to experience peace, relaxation, and healing. Wendy’s passion is to assist others in reconnecting to their true selves. To learn more about Wendy and her classes visit www.tclotus.com. |
With the current world climate, many people are looking for ways to strengthen their immune systems. Many are improving their diets, taking supplements, ingesting superfoods, and ensuring they get plenty of sleep at night. But there is something more you can do…start meditating!
We have heard that meditation can help us manage stress, relieve anxiety, reduce blood pressure and feel more peaceful. But did you know that many scientific studies are demonstrating that meditation and mindfulness practices have a positive effect on our physiology…including boosting our immune system? Several scientific studies have indicated positive change in the immune function in meditators. (Links to some of these studies are listed at the end of this article under Sources.)
It is widely accepted that stress can weaken our immune system and meditation is the perfect antidote to stress. Rudolph Tanzi, Vice-Chair of Neurology and Director of the Genetics and Aging Research Unit at Massachusetts General Hospital, and Professor of Neurology at Harvard Medical School, stated that “Meditation is one of the ways to engage in restorative activities that may provide relief for our immune systems, easing the day-to-day stress of a body constantly trying to protect itself."
By bringing a regular meditation practice into your life, you can not only improve your emotional and mental wellbeing, you can also boost your immunity. So by all means, take your vitamins, adapt a healthy lifestyle, wash your hands, and....start meditating today! I’ve written this simple article that can help you start meditating right now: How to Meditate in 6 Easy Steps. You also can visit me at the Crystal Lotus Meditation & Wellness Center located in Manasquan, New Jersey or follow me on Instagram or Facebook for more resources.
Sources:
https://chopra.com/articles/learn-to-meditate-in-6-easy-steps
https://www.forbes.com/sites/alicegwalton/2016/09/06/new-clues-into-how-meditation-can-boost-the-immune-system/#6c0c24d63698
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6878733/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4940234/
We have heard that meditation can help us manage stress, relieve anxiety, reduce blood pressure and feel more peaceful. But did you know that many scientific studies are demonstrating that meditation and mindfulness practices have a positive effect on our physiology…including boosting our immune system? Several scientific studies have indicated positive change in the immune function in meditators. (Links to some of these studies are listed at the end of this article under Sources.)
It is widely accepted that stress can weaken our immune system and meditation is the perfect antidote to stress. Rudolph Tanzi, Vice-Chair of Neurology and Director of the Genetics and Aging Research Unit at Massachusetts General Hospital, and Professor of Neurology at Harvard Medical School, stated that “Meditation is one of the ways to engage in restorative activities that may provide relief for our immune systems, easing the day-to-day stress of a body constantly trying to protect itself."
By bringing a regular meditation practice into your life, you can not only improve your emotional and mental wellbeing, you can also boost your immunity. So by all means, take your vitamins, adapt a healthy lifestyle, wash your hands, and....start meditating today! I’ve written this simple article that can help you start meditating right now: How to Meditate in 6 Easy Steps. You also can visit me at the Crystal Lotus Meditation & Wellness Center located in Manasquan, New Jersey or follow me on Instagram or Facebook for more resources.
Sources:
https://chopra.com/articles/learn-to-meditate-in-6-easy-steps
https://www.forbes.com/sites/alicegwalton/2016/09/06/new-clues-into-how-meditation-can-boost-the-immune-system/#6c0c24d63698
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6878733/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4940234/
 | Wendy Koreyva is a Reiki Master and certified Meditation & Yoga Teacher. She founded the Crystal Lotus Meditation & Wellness Center located in Manasqun, New Jersey in 2011, with the intention of providing a safe and nurturing space for members of her community to experience peace, relaxation, and healing. Wendy’s passion is to assist others in reconnecting to their true selves. To learn more about Wendy and her classes visit www.tclotus.com. |
Wendy Koreyva visiting the Taj Mahal in Agra, Uttar Pradesh, India September 2018 While I was in Agra, gazing at the amazing view of the Taj Mahal from my room, I received a phone call from author Candy Waylock. She was writing an article on Meditation for Northside Woman and wanted permission to include my article entitled "How to Meditate in 6 Easy Steps". I was very happy to oblige. Here is a link to her great article:
Just Breathe
Meditation can benefit your heart and soul
By CANDY WAYLOCK
Oct 2, 2018
https://www.northsidewoman.com/her_health/just-breathe/article_edb15820-c0e2-11e8-aa1f-cbac6cb8cd03.html
Just Breathe
Meditation can benefit your heart and soul
By CANDY WAYLOCK
Oct 2, 2018
https://www.northsidewoman.com/her_health/just-breathe/article_edb15820-c0e2-11e8-aa1f-cbac6cb8cd03.html
My Pledge to You
“Today I choose to plant new seeds. I will tend my garden daily. I will water and fertilize the seeds. I will gently remove any weeds that inhibit their growth. I will continue to do this until it is time for harvest. But I will not be the harvester of this garden. That I will leave to you. The fruit that you will reap is LOVE. Love for yourself; love for All That Is. And when this fruit has all been garnered, I will plant more seeds. And the cycle will continue. For all Eternity. This is my pledge to you. This is my service. This is my love.”
~💙Wendy, July 9, 2018
“Today I choose to plant new seeds. I will tend my garden daily. I will water and fertilize the seeds. I will gently remove any weeds that inhibit their growth. I will continue to do this until it is time for harvest. But I will not be the harvester of this garden. That I will leave to you. The fruit that you will reap is LOVE. Love for yourself; love for All That Is. And when this fruit has all been garnered, I will plant more seeds. And the cycle will continue. For all Eternity. This is my pledge to you. This is my service. This is my love.”
~💙Wendy, July 9, 2018
February is traditionally considered the month of LOVE. With an abundance of hearts, flowers and valentines on display everywhere we go, we often think of romantic love. But what about self-love? Self-love should not be confused with being selfish. Self-love is about honoring the divine being that you are. How often have we been told that we can't love another until we love ourselves first? Or that we cannot fill a glass with an empty pitcher? Or that we should first put on our own oxygen mask before attempting to assist others? These are timeless truths that most will not disagree with. But how many of us actually practice self-love? We can all practice self-love by making nourishing choices for ourselves in body, mind and spirit. I encourage you to choose to spend time this month engaging in self-nourishing activities. Make yourself a healthy and delicious meal or beverage, spend time out in nature, practice meditation or yoga, go to the gym, have dinner with a good friend, take a bath, treat yourself to a massage or reiki treatment, get a pedicure, or plan a trip. Whatever activities you choose, participate mindfully. Be present and undistracted. And if the voices of self-criticism, worry, anger, guilt or fear should enter your mind, calmly tell them they are not welcome.
I hope you choose to practice "self-love" this month and continue this practice throughout your life. And if you do, you will be assisting all of humanity, for the joy and peace that you will emanate as a result will be contagious and spread across the planet!
In love and light,
Wendy
I hope you choose to practice "self-love" this month and continue this practice throughout your life. And if you do, you will be assisting all of humanity, for the joy and peace that you will emanate as a result will be contagious and spread across the planet!
In love and light,
Wendy
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Wendy Koreyva is a Reiki Master and certified Meditation & Yoga Teacher. She founded the Crystal Lotus Meditation & Wellness Center in 2011, with the intention of providing a safe and nurturing space for members of her community to experience peace, relaxation, and healing. Wendy’s passion is to assist others in reconnecting to their true selves.
To learn more about Wendy and her classes visit www.tclotus.com.
