AYGMyJune2015

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may/june 2015

yogajournal.com.au

EASE PAIN

In a 2011 study, Dr Zeidan and his colleagues showed that after just four days of

mindfulness-meditation training, meditating during episodes of pain reduced the

unpleasantness by 57 per cent and participants’ pain-intensity ratings by 40 per

cent. The researchers also identified specific brain regions that appear to be

involved in the experience of pain and how it’s modulated through meditation.

By altering the context for pain via cognitive control and emotional regulation,

meditation may change the way we perceive pain (ie, viewing it as fleeting).

BOOST GREY MATTER

By spurring the growth of grey matter in

various brain regions, mindfulness may

improve learning, memory and emotional

regulation, several studies over the last

decade have shown. In a 2011 study

published in the journal Psychiatry Research,

for instance, researchers scanned the brains

of participants who had little or no previous

experience with mindfulness training.

The study participants then completed an

eight-week MBSR course, and researchers

scanned their brains again. Individuals

who took the meditation course showed

significant increases in grey matter.

FIGHT ALZHEIMER’S

Mindfulness might slow the

brain degeneration that leads to

Alzheimer’s disease. In a pilot study

published in 2013, Dr Rebecca Erwin

Wells and her colleagues at Wake

Forest University, US, reported

that in adults with mild cognitive

impairment (a transitional stage

between normal ageing-related

memory loss and full-blown

dementia), participants who

practised mindfulness meditation

showed less atrophy, or shrinking,

in the hippocampus – a brain

region that is altered in neuro-

degenerative diseases like

Alzheimer’s, compared to the

control group. The study also

revealed that an area of the brain

called the default mode network,

which is involved in activities like

daydreaming and thinking about

the past and the future, shows

greater neural connectivity in

meditators than non-meditators.

Larger studies are still needed to

confirm these early-but-promising

results, says Dr Erwin Wells.

AvOId COLdS ANd FLU

Mindfulness meditation may help boost

immune function. In a 2012 Annals of Family

Medicine study of adults aged 50 or older,

researchers showed that mindfulness

meditation is about as effective as exercise

for reducing the occurrence of acute

respiratory infection, which includes colds

and seasonal flu. This bolstered previous

studies which showed that mindfulness

meditation can help fight illness by reducing

stress and therefore helping to support

a healthy immune response.

Tools of the trade

Just as with learning any new skill,

it pays to have support. Here are

our favourite things for finding

your moment of Zen.

Got your back

The BackJack Meditation Chair is a popular

meditation chair for floor sitting. Recognised

by various medical groups for its benefits

in position and back relief/support.

empind.com.au

Sitting pretty

Sitting on a Buckwheat Zafu Meditation

Cushion will provide support for your body

and comfort to help you drift off into a

meditative state. bluebanyan.com.au

Breathe easy

Perfect Potion’s Breathe Easy Balm is a

smooth textured balm made entirely from

natural and organic ingredients. Enjoy the

refreshing and purifying aromas of pine,

eucalyptus, peppermint, lemon and tea tree.

perfectpotion.com.au

Immunity boost

The Body Guard Meditations – Series 01,

Vol 1 is a foundation guided meditation

CD for stress relief and stimulation of

the immune system. empind.com.au

Your friendly guide

The ENSO Yoga/Meditation Clock and Timer

will guide your meditation sequence, taking

you deeper, with subtle chimes to signal

your transitions. empind.com.au

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