Tag: Stress Reduction

Meditation improves capacity for attention

Karl DuffyLeave a comment

The longest and most complex study of meditation ever undertaken is beginning to publish its first results after more than two years spent analyzing the significant amount of data it gathered. This research, called the Shamata Project, began in 2007 at the University of California, Davis, and uses methods drawn from fields as diverse as molecular biology, neuroscience, and anthropology. It advertised for participants via word of mouth and advertisements in meditation-themed magazines. About 140 people applied to participate, of whom 60 were selected to take part in several experiments.

The first official findings released from the Project provide evidence to support the notion that the practice of meditation improves perception. An article published last month online in Psychological Science reports that those who participated in the study became better at making fine visual distinctions and sustaining attention during a 30-minute test. This test, derived from those used to assess vigilance in radar operators,  involved the participants  watching a screen intently as lines flashed on it; most were of the same length, but every now and then a shorter one would appear, and the volunteer had to click the mouse in response when recognizing it. It was found that meditators were able to sustain their attention for longer periods without getting bored or distracted. Meditation seems to increase the capacity to be mindful, or pay attention, even to the small details happenig before us.

“Because this task is so boring and yet is also very neutral, it’s kind of a perfect index of meditation training,” says Katherine MacLean, the graduate student involved in the Project.  “People may think meditation is something that makes you feel good and going on a meditation retreat is like going on vacation, and you get to be at peace with yourself. That’s what people think until they try it. Then you realize how challenging it is to just sit and observe something without being distracted.”

Katherine MacLean, Clifford Saron, B. Alan Wallace et al. Intensive Meditation Training Improves Perceptual Discrimination and Sustained Attention. Psychological Science, (in press)

For more details check out the press release: http://news.ucdavis.edu/in_the_news/

Or the website : http://mindbrain.ucdavis.edu/

Six Simple Strategies for a Stress-Free Summer, 6.

Karl DuffyLeave a comment

Learn to say No – there will always be Unfinished Business

Many of us have the tendency to measure how successful a day was in terms of things that we got done. We can even prioritize our to-do list items over other activities vital to our wellbeing, such as spending time with family and friends, having quiet time for ourselves, walking in nature. It can be relentless – as items on our “lists” are checked off, new ones simply replace them. What we need to see is that if we are only concerned with what’s not done, we will never find peace. Today let’s remind ourselves that the purpose of life is not to get it all done, but to “enjoy the ride.” On the day we die, there will still be unfinished business to take care of.  And ironically, someone else will do it for us!

Six Simple Strategies for a Stress-Free Summer, 5.

Karl DuffyLeave a comment

Allow yourself to be Bored

Summer sometimes marks a change from our usual routines. And even though we may have been looking forward to it, we can sometimes find that we have the thought “I am bored”. To most of us boredom feels uncomfortable and we try to avoid it. We immediately believe the thought and then ask ourselves “what else can I do?” and our head plans and looks for a different activity. This summer, try to notice when you are feeling bored and just sit with it.  Boredom is one of the more interesting thoughts to work with. It tries to draw us away from this moment by suggesting that our lives should be elsewhere. The secret to contentment is being in each moment fully. And sometimes our systems need to do nothing and feel the tension of transition from the rush of our normal lives to a deeper calm.

Six Simple Strategies for a Stress-Free Summer, 4.

Karl DuffyLeave a comment

Practice Compassion & Kindness:

Studies show that when we perform acts of kindness,  there is a sharp reduction in stress and a release of the body’s natural painkillers, the endorphins. Acts of kindness and compassion can lead to an experience of improved emotional well-being. So this day, look around at others and think beyond yourself. All kinds of opportunities to help, some big and some small, will present themselves if we pay attention.  Regardless of the size of the act, there is no wrong way to perform simple acts of kindness. The possibilities are endless! This day ask: How will I  practice spreading kindness in my life?

Six Simple Strategies for a Stress-Free Summer, 3.

Karl DuffyLeave a comment

Give yourself a break from the Snowball Effect of your Thoughts

If you have done the first two practices in this series, you will have noticed how difficult it is just to be quiet or present to nature. Our minds get drawn away by the continual spinning effect of our thoughts. One thought leads to another, and yet another, until you feel agitated or upset or worried. If we get stressed, this can almost feel like a “thought attack.” When you notice your thoughts  starting to spin, consciously ground your posture and use awareness of your breathing to create a space before they build a momentum.  Try to shift your focus back to the present moment, to this period of quiet or to the sights of nature. Even a five minutes gap from our continual planning and ruminating can have an effect on our health.

Six Simple Strategies for a Stress-Free Summer, 2.

Karl DuffyLeave a comment

Walk in Nature and connect with a sense of wonder

When we do walking meditation, we are using the physical, mental, and emotional experiences of walking to develop greater awareness. Walk slowly and let your attention rest on all the sensations in your body,  noting those inside your body and in its contact with the environment. When you step, feel the foot coming into contact with the ground and rising from it, and be aware of the rest of your body as you move. Contact with the earth “grounds” your attention in the present moment. From time to time stop and simply breathe. As you walk,  quietly say “thanks”  for the things in nature you notice –  for the birds, the sky,  the wild flowers and the trees.