We do not have enough time. We are grappling with a thousand things every day and when we finally manage to find a moment for ourselves, we prefer to dedicate it to a fun activity. Finding a space to reserve for meditation, to free the mind from daily pressure, reconnect with one’s self and restore a good emotional balance, becomes an increasingly difficult undertaking.
Thankfully, research shows us how meditation works. And discovering which mechanisms it activates can also allow us to reproduce them in a different way as well.
How meditation changes our brain
As he explains Betsy Holmbergaward-winning psychologist, expert in negative self-perception and overthinking in an article published on PsychologyToday, meditation turns off the Default Mode Network (DMN) or system default condition – interconnected brain areas that show greater activity when we are not focused on what is happening around us and that produce our automatic and self-directed thoughts. It is basically the brain system that determines our inner monologue.
Meditation also activates the central executive network (CEN), where our deliberate and focused attention comes from. Over time, meditation reconfigures the brain: CEN gets stronger, making it easier to inhibit mind wandering and focus on the things that matter. This creates a cascade of benefits, from reducing negative emotions to improving interpersonal relationships. \
Experience the benefits of meditation in everyday life
To experience the effects of meditation in everyday life, it takes a change of mindset. “Our inner monologue is not important, it is not necessary,” explains the psychologist. «Not only does it not provide value, but it can also make normal activities worse: it hinders the sense of peace, calm and being truly present in one’s life. When a valuable thought arises, whether it’s a to-do or a creative idea, write it down. Knowing how to handle the occasional important thought helps you forget the rest.
So here are three solutions suggested by Betsy Holmberg to get the benefits of meditation, without meditating.
Simplify your daily activities
43% of the time we carry out activities every day thinking about something else, that is, listening to our inner monologue. “When you are engaged in your daily activities, you actively silence the brain by turning your attention elsewhere. Focus on the feel of the hot water in the shower, the taste of what you’re eating, or the color of the sky. Mindfulness is a struggle when we value our thoughts. But when we devalue our thoughts, awareness is a natural result.”
Concentrate on what is in front of you
Too often we half listen to the people around us. We hear them, but we also hear our inner monologue. “When you’re talking to someone, make an effort to be mentally silent. Focus on them. This will activate your CEN (attention) and deactivate your DMN (internal monologue), creating a more satisfying interaction».
Choose the flow
A state of mind of «flow», that is when we find ourselves so engrossed in an activity that nothing else seems to matter, turn off the internal monologue. «Take time to do the activities you love, the ones that make you lose track of time and space. Sustained concentration builds CEN (attention), creating the same effect that meditation does. If you don’t have a flow activity, pick something you enjoy, from tennis to knitting, and mentally explain the steps so there’s no room for other mental wanderings: “Knit one, purl one” or ” Bounce, bounce, hit.” As W. Timothy Gallwey writes, the author of The Inner Game of Tennis“It’s hard to repeat bounce-hit and at the same time try too hard or worry about the score”».
In a nutshell, concludes the psychologist, «meditation is a powerhouse to close the network by default. Luckily, it’s something you can do whether you’re at a yoga studio or at the grocery store.”
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Source: Vanity Fair
I’m Susan Karen, a professional writer and editor at World Stock Market. I specialize in Entertainment news, writing stories that keep readers informed on all the latest developments in the industry. With over five years of experience in creating engaging content and copywriting for various media outlets, I have grown to become an invaluable asset to any team.
