Page 29 - Kallima spiritual Centre - Newsletter - September-October 2020

to investigate - the change it brings about is gradual, subtle, intangible and profound. It involves a growing sense of awareness and understanding that can ultimately change the way you feel about both yourself and others.
Staying mindful post-meditation
We meditate to practice our awareness of the present moment. The point of this skill is to make us more mindful and less distracted throughout the day. At the end of your meditation, it’s important to recognize the quality of mind in that moment and then make the intention to carry it into the rest of your day. Form a clear idea about what you are going to do next, it’s so easy to jump off the seat and lose the calm, spacious quality you created while meditating, so be conscious of carrying this awareness with you into the next activity you do.
It is also an idea to keep a diary of what meditation you did, what your intentions were and how you felt afterwards.
Here’s how it works.
Meditation can decrease negative neurological connections to the medial prefrontal cortex - or the ‘me centre’ of the brain - dampening traits such as fear, stress and anxiety. It also builds new positive neurological connections to the parts of the brain responsible for promoting traits like focus and decision making.
Moreover, research shows that ‘gray matter’ - the area of the brain responsible for emotional regulation, planning and problem solving - as well as the cortical thickness, (responsible for learning and memory), both increase with regular meditation practice. The amygdala, which regulates how we feel stress, fear and anxiety, responds to meditation by shrinking.
Research confirms that this rewiring of the brain through meditation can change it for the better.
In one study, participants who meditated regularly experienced a 57% reduction in aggression and reactivity to negative feedback. In another, meditation reduced participants’ irritability by 27%.
It works the other way, too: research showed that regular meditations can increase positive emotions by 16% and compassion by 21%.
Of course, it makes sense that meditation can affect our emotions so deeply - when we train to be less in our head and more aware of the present moment, we’re better able to distance ourselves from negative thoughts and emotions and feel better.
Guided Meditation
As with any new activity, beginners will often benefit from guided meditation in which a teacher provides clear instruction and guidance.
Guided meditation is like learning to drive with an experienced instructor beside you, offering encouragement and support. Some of us will need this guidance and support to keep us on track.
Experienced meditators agree: regular meditation can have significant benefits for mental and physical health.
Calming vs. insight meditation
Meditation techniques are often described as being either calming or insight meditation.
The intention of calming meditation is to cultivate a quieter, more peaceful state of mind and improved concentration. Most calming meditation practices involve focusing on a particular object - your breath, a mantra, a visualization, a physical object, even physical sensations within your body - and returning to that object whenever you get distracted or notice your mind starting to wander.
Alternatively, people who practice insight meditation often set an intention to transform their minds by developing qualities such as wisdom and compassion. Insight meditation involves focusing on the breath and being aware of and noting all the physical and mental sensations that arise.
Here’s the interesting thing about meditation: it doesn’t have to be one or the other, calming or insight. In fact, many meditation techniques actually combine elements of both. In addition to helping us find calmness and mental quiet, these meditations also help improve feelings of well-being, happiness, and empathy for others.
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