Can Harvard Find the Truth, Concentrate, Change Your Brain and DNA? Found the Brain, the Memory is Better and Reduce the Brain, the Production of Stress Hormones Teach MBSR Meditation

Meditation according to Buddhist principles Pull our consciousness to know the breath Stay with the present Stop distractions But true or not with the content that is shared, “Harvard found that meditation can change the brain and DNA.” Thairs went to search for information. To distinguish what is the truth What is an exaggerated interpretation?

Concentrate on Changes in the Brain

this research studied that meditation practise Can it really change the structure of the brain?

Participants of 16 good health volunteers who have never practiced meditation before trying all 16 people to participate in the MBSR meditation program for 8 weeks while experimenting. To see the change of “Gray brain” (Gray Matter), which is related to various data processing

To ensure that the changes that occurred from meditation programs The researchers have compared the results to the other group of 17 people who did not enter the program. (As a control group)

It turns out that the research found a important increase in density in the gray brain. Compared to the control group Especially in the following areas

• Hippocampus. This brain is very important to Learning and memory
• Posterior Cingulate Cortex involves Processing of one’s own story And self -awareness
• The temple boundary and the side (Temporo-Parietal Junction) plays an important role in Understanding the perspective of others Sympathy And pampering him to pay attention to us
• Cerebellum involves the control of movement and other perception processes.

The results show that Participating in the concentration program for only 8 weeks can actually change the structure in the brain. The developed brain is directly related to the learning process, memory, emotional control, knowing and understanding oneself. Including understanding others as well

read the full article at: PMC.NCBI.NLM.NIH

Do You Really Concentrate on the Gene?

Though, the claim that says “Change DNA” may make it misunderstand. As our DNA science has not changed genetic sequences But what changed is Gene’s expression

There is a team’s research. Harvard-Affiliated reported that after practicing 8 weeks of meditation, some genes involved Inflammatory process Stress response And biological clock circuits There is a difference from the control group, such as genes that control the inflammation. Which is related to better health conditions

In other words, concentration can “adjust the work of genes” but not changing the DNA structure.

Benefits of Meditation Not Just Religion But Really Works with the Body

Aside from the above research of Haward There are many research that confirms a positive impact on the brain and mental state.Meditation practice is not just a matter of belief. But really good for the brain

Consistent meditation can increase the density of the brain, gray. Increase learning Emotional Reduce the size of Amikladala The brain, fear and stress Responding to stress decreased Calm and cool when faced with pressure situations

Meditation helps to strengthen the connection between various parts of the brain, making the interaction between neurons more effective.Especially the part that controls concentration and decisions while meditation. The brain will create more alpha waves and Theta Waves, which are deeply relaxed and mental relaxation.

The psychological that can feel in everyday life Helps to reduce stress and anxiety. Because the brain reduces the production of stress hormones like Cortisol (Cortisol), causing the body and mind to relax. Is to train the mind to not respond to stimuli automatically

Practicing meditation is like exercising for the brain. Repeated attention to the breath repeatedly, helping to practice “muscle meditation”, allowing it to be focused on one matter for longer. And less distracted

Meditation helps to create a “gap” between stimuli and response. Allowing us to have time to ponder before showing various emotions such as anger or sadness We will learn to observe our emotions. Instead of being dominated

increase self -awareness Better understand your thoughts, feelings, and behavior Leading to knowing oneself deeply

How to Practice MBSR Meditation?

Consciousness to reduce stress developed by Prof. Dr. Jon Kabat-Zinn from Massachusetts University, US system designed systematically to train us to use consciousness in everyday life. To deal with stress, pain and illness

MBSR’s training methods do not focus on religion. But focusing on tangible practice By dividing the training into 2 main parts, namely the official training and unofficial training

1. Official Training

Is the exact time allocation of the day to practice meditation,consisting of 3 main techniques as follows

1.1 Body Scan (Body Scan)

How to lie on your back in a pleasant position. Relax the body and close your eyes, then slowly postpone the attention to the feelings according to various parts. Of the body slowly, one by one, starting from the left toe Chase up to the soles of the ankle, shin, knees, thighs, to the hips, do the same as the right leg. Then chase the feeling up to the body,back,abdomen,hands,fingers,shoulders,neck and face to the head.

While scanning To recognize everything that happened in that part Whether warm, cold, weight, or a tough feeling Without judging whether it is good or bad If the mind is distracted, then gently pull back to the body gently.

This training usually takes about 30-45 minutes.

1.2 Meditation

Is a training to observe the thoughts, emotions and physical feelings that occur today while

The method of sitting in a comfortable posture may sit on the chair or on the floor. Begin by bringing attention to the breath to recognize the feelings of the wind that pass in and out of the body. May feel at the tip of the nose, chest or abdomen

When an idea, emotions or noise arises to “recognize” that it happens without judging, not analyzing and does not try to push. Just observe it,it looks like a cloud that floats through the sky and slowly bring the attention back to the breath gently.

This training teaches us that ideas and emotions are just what happened and extinguished. Not our identity

1.3 Conscious Movement

Is the use of consciousness with the body movement Frequently enough use yoga or stretching easily

Method: Slow body movement Along with observing the feelings that occur in the muscles, joints and breath

For example, while stretching your arms, it is indeed aware of the tightness on the shoulder while bent, it is aware of the feeling on the back.

Is a training for the body and mind to work together And gently learning the limits of their own body

2. Informal Training

Is to use consciousness in daily activities In order to make the mind not limited to just when meditating But can happen at any time

eating Consciously

try to spend time with the first meal of the day fully. observe the color, smell, taste and texture of the food, chew slowly, recognize the whole process without doing anything else.

Walking Consciously

while walking to recognize the touch of the soles that hits the ground Acknowledge the movement of legs and body

Brushing Teeth consciously

Recognize the taste of toothpaste The touch of a brush that hits the teeth and gums

Stop Consciously

When feeling stressed or chaotic Try to stop for a moment,breathe deeply,observe what is happening in the body and mind. And then continue to do things