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My neuroscientist Dalai Lama: How meditation conquered scientists

Медитация покорила ученых

Meditation (from Latin meditatio - meditation) is a kind of mental exercises used in the spiritual-religious or health practice, or a special mental state resulting from these exercises (or for other reasons).

There are many meditation techniques. During meditation, the practitioner usually needs to take a certain position. The object of concentration is usually sensations within the body, internal images, less often emotions. Sometimes an object of concentration can be an external physical object. Meditation can be combined with breathing exercises.

Biologist Yoho Koludar makes an acquittal of meditation. This practice, like all esoteric, was considered to be the antipode of science, and therefore it was perceived by sober people as a divorce for suckers who could give up the last money for a magnetic bracelet and grass, "treating cancer." But in recent years, scientists have become clear.

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A skinhead man in an orange dress sits cross-legged and covers his eyes. Pass the minutes, hours, and he still sits, measured and breathing deeply. "Why would he do that?" Does he have anything to do? In addition, he is probably asleep " - we think with you. The concept of meditation involves too much esoteric, spiritualistic even, so that we can not hesitate to think about it. Too many people talking about Spirit and Enlightenment are fond of meditation so that a modern rational person can sit next to a skinhead man, cross his legs and take a nap.

TO HAPPINESS FOR US, SCIENCE IS UNINTERRUPTED. EARLY OR LATER, IT IS DOCKED UP TO THE REALITY OF THE EVENT, EVEN IF ITS ADEPTS - SCIENTISTS - ACTIVE IT AGAINST.

It does not help that meditation has always been a religious practice. Since its inception (around the 5th-6th century BC), it was actively used by Buddhist monks, Hindu yogis, then Christian monks, Muslim Sufis and even Kabbalists. It's no wonder that many of us are referring to meditation with the same degree of respect as shamanic dances or voodoo dolls. And very vain.

For a very long time the intellectual establishment looked with contempt at the practice of "spiritual growth", and only in the early 2000s decided to check how it really is. And suddenly the wisdom of the ancient yogis opened to us. Now, after fifteen years of scientific study of meditation, we know that its practitioners significantly increase their chances of a healthy and long life. Among other things, meditation slows down cell aging (increasing telomerase activity), improves heart function and reduces the activity of genes responsible for inflammation, the cause of many chronic pain. And we did not even begin to talk about the beneficial effects of meditation on our main body - the brain.

What is meditation and what does it eat?

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Before discussing the influence of meditation on the brain, it is necessary to understand what meditation is in general. In the most averaged form is the practice of calm, ineffectual contemplation of something. What for? To calm and purify the mind, to achieve emotional harmony, awareness, cultivate love and compassion. Did you smell the cheap Indian incense? If so, then hare hare.

ANY SKILLS WHICH WE HAVE CONTACTS, HAVE BEEN USED AS A RESULT OF THE EXERCISE. TRAINING OF THE BRAIN. MUSCLES - TOTALLY ONLY THE WORKERS-EXECUTIVES.

It does not matter whether you jump with a pole or scribble a report on a computer - the ease of action is achieved by training certain neurons in the brain. The ability to think clearly, stay calm, love your fellow human beings and feel the world as it is - have the same skills as everyone else. Without proper training, they will forever remain undeveloped. Meditation is the only way we know how to train these skills.

Since people meditate at least since the time of the Buddha, there are many different practices and approaches to this practice. At one time in India even there were universities of meditations, like Nalanda - until they were defeated by Muslims in the 12th century. Do not worry, scour in search of lost knowledge or shovel thousands of existing practices is not necessary, it is enough to know only three. Meditation of focused attention, meditation of open contemplation and meditation of compassion and love filled with kindness (again, hare hare).

Focused attention - from procrastination

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Focused attention is the type of meditation that usually begins training. The meditator (there is such a word) concentrates his attention on breathing, allowing that flow to be measured and free. Sooner or later the mind begins to hover in the clouds - this even happens to the Dalai Lama, so the meditator's task is to calmly switch attention back to inhaling and exhaling.

DO YOU HAVE ANY MOMENTS WHEN YOU TAKE SOMETHING IMPORTANT AND SUDDENLY SNAKE THAT YOU ALREADY THINK OF ANYTHING ABOUT ANYTHING, ANY KOTIC, HOME CARE OR SLAGAN FROM ADVERTISING?

You're trying to get back to work, but after a couple of minutes, you're again in the nonsense. If so, and if you would like to change the situation, the practice of focused attention is for you.

It was she who initiated the scientific study of meditation. Buddhist monks, who spent more than 10,000 hours in this state, were asked to meditate in the MRI chamber. And not just meditate, but also press a button each time, as their attention loses focus. Rather, when they understand this.

With the help of MRI, scientists perfectly saw when the brain of a monk began a stream of random thoughts - the corresponding parts of the brain were activated. The less the subject was tempted in meditation, the longer he spent in this state. Then the activity of the brain shifted, the monk realized that he was wandering in the clouds, pressed the button and again focused on the breath.

And gradually the brain seemed to subside - except for a single section of the prefrontal cortex associated with concentration. None of the control group, recruited from non-practitioners of meditation, did not come close to such a silence of the brain. Time after time, scientists saw how people lose concentration and do not even realize it.

From an open contemplation - from depression

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The second type of meditation, open contemplation, is a kind of complication of the practice of focused attention. Instead of paying attention to one object in the world - specifically breathing - attention is paid immediately to everything. Every visual stimulus, sound, inner sensation and even a dialogue with oneself, which we, modern people, are not stopping.

But you need to allocate attention in a special way: do not focus on one thing, remove the focus so that you capture all the sensations that are in your head at the moment. Over time, your awareness of sensations as a whole picture grows, then emotional dependence on any part of the whole (conflict with domestic, work, etc.) decreases, and you achieve a sense of peace and tranquility.

PEOPLE, OPENING AN OPEN CONSERVATION, SIGNIFICANTLY BETTER DIFFER FROM INCENTIVES WHICH FOLLOW THE FRIEND AFTER THE OTHER.

For example, you are looking for errors in the document. The first mistake you find will take your attention so much that you almost certainly miss the next one if it is near the first, and your eyes slide along the lines with sufficient speed.

This is due to the fact that the brain throws all the resources on the first error and does not have time to fill them in order to give you a signal about the second one. However, the more you try to embrace an inner eye with the whole, practicing open contemplation, the better your brain copes with a similar task .

This applies to any incentive in general: small stresses, pain , and in general everything in the world will cause you less negative emotions. In the brain of meditator-experts, the departments responsible for anxiety and aggression are significantly reduced. Such people are able to control their body much better than us: with one effort of will they can lower the level of stress hormones in oneself. Remember this when you have to make a presentation next time to a hundred more experienced colleagues or to communicate with annoying relatives about your personal life.

Meditation of compassion and kindness - from emotional burnout

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In the modern world it is normal that everyone loves only himself. However, and love yourself is not always obtained, hinders the inconsistency of many standards. If you want to improve this, if you generally want to feel more comfortable, better understand others and stop living in a world of your own illusions - this is the practice for you.

Instead of focusing attention on breathing or on the world as a whole, the meditator concentrates on the feeling of benevolence and love for people. Yes - to all people in general. To do this, the person repeats to himself any variant of the phrase "Let all beings find happiness and be free from suffering" (if from the perspective of uttering this in Russian your cynical brain warps, start with the option in Tibetan or Hindi). You can imagine yourself in the place of another person, whom you know, and try to feel how he feels the world. You can just concentrate on the desire to help people.

According to the researchers, this type of meditation is not just an exercise in spiritual growth.

HAVE YOU HAVE BEEN EXPERIENCED FOR ANYONE TO ANYTHING THAT YOU FEEL THAT YOU FEEL THE FATIGUE? HOW WAS THEY WENT INSIDE. SUCH STATUS IS PARTICULARLY SPECIFIC FOR SOCIAL WORKERS, TEACHERS AND DOCTORS, IT IS SIGNIFICANT TO JOURNALISTS.

So, after proper training of meditation compassion, you can not only better understand the motives of other people and genuinely empathize with them - this process will not take away your strength . People who practice meditation of compassion and kindness have increased activity in the areas of the brain responsible for charity and positive emotions.

The way to a better future

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In 2005, the Dalai Lama was invited to speak at a conference on neurobiology. A couple of hundred scientists were insulted so much that they demanded to cancel the invitation. The religious figure, they say, has nothing to say to science. As it turned out, they were not right and, I hope, now regret their antics.

Meditation is not the prerogative of Buddhists or Yogis. Both the Templars and monks of the Trinity Lavra and the assassins Rashid ad-Din Sinana meditated. But only Buddhists and Yogis have developed a system of practices that everyone can master - there would be a desire and patience. Like any skill, meditation can not be learned in one day. Studies show a significant difference between the abilities of beginners and meditators with experience.

ADVANCED PRACTICAL APPROACHES TO THINGS THROUGH MIRACLES. By example, by the same force of will they can immerse their brain in a state of increased plasticity and learning - the researchers with labor believed in devices when they saw an instantaneous change in the EEG picture.

Медитация покорила ученых

Another example is the self-immolation of the monk Thich Quang Duc , whom even the flame-eating body did not force out of meditation. No one calls you to repeat his deed, but the calmness of this person, who died in the lotus position, and his ability to ignore the pain even involuntarily cause admiration.

However, all this should not surprise us. From people who have honed the art of managing their minds for centuries, it is strange to expect less, and it is strange to assume that such control of a person over his mind will not affect his brain. Science only had to drop its prejudices in order to understand: meditation is almost a panacea for stress, fatigue, emotional exhaustion, a constant string of bad thoughts, the inability to focus and other adversities of our information age, processes that continue to gain speed.

Now it's up to you.

IF YOU HAVE PRECISIONS RELATED TO MEDITATION AND YOU CAN NOT REMOVE THEM - NOTHING TERRIBLE. YOU JUST DO NOT LEARN THAT YOU CAN LIVE BETTER.

If you are ready to try, then start small. Every day, try to allocate time for yourself. Turn off the phone, find a place where no one will bother you. You can set the timer for ten minutes. Sit down somehow comfortably, without falling apart, preferably with a straight back - for this purpose the edge of an ordinary chair fits well. Breathe exactly. If necessary, close your eyes, just do not fall asleep.

And just watch the breath, feel the air coming in and out of your body. Just this. If any thought starts to lead you - and it starts - quietly catch yourself on this and turn your attention to the breath. If you can repeat this every day for a couple of months, then you will notice a tangible change. You will be less wasted on empty quarrels and conflicts, you can better focus on work, conversation or book. Life as a whole will bring much more joy. All this - just ten minutes a day. Hare hare.

Медитация покорила ученых

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