Peace of Mind
During my daily meditation practice, this post occurred to me. Much of it is extracted from a paper I wrote last spring about the benefits of meditation, from mental emotional health to immune support and pain relief. The mind body connection is fundamental to Naturopathic care, cultivating serenity and peace
of body and mind, from both a mental emotional as well as physical
perspective.
After having the surprise of
2 major surgeries in April rather than the normal first few weeks of the
quarter, I found myself reflecting on how I might have come to this state and
how I want to live my life in the future.
Both of these lines of thought led me to the conclusion that I need to
find a way to increase an overall sense of health and wellbeing, increase my
skills in dealing with and reacting to stressors, and optimizing my brain
health. A few days after I was
released from the first surgery, I saw on Oprah a special on Transcendental Meditation (TM). This was unusual in itself because I
don’t have a TV and wouldn’t have watched Oprah at my parent’s had not my mom
suggested it AND I had already watched all of the episodes of “Once Upon A
Time,” so I figured, “sure, why not?”
Watching the program on TM, I thought “this is it, this is what can help
me at this time.” And having all
the time in the world, taking the quarter off and not being able to drive, I
was excited to begin right away!
But all things take time, and
eventually I received a scholarship for training in TM from the Transcendental
Meditation Center in Kirkland, WA and I began the 4 day training on June
9. From the first experience
meditating with my mantra that day, I became acutely aware my heart rate (which
had been quite high since the last surgery) and respiratory rate, and by the end
of the 20 minutes, noticed both had decreased. I felt an overwhelming sense of calm and ease that I had not
experienced since the summer prior, when my life took a dramatic turn and the
beginning of some major stressors. During my post-surgical recovery, I practiced twice a day, every day and sometimes
three times a day. On the 2 days
that I only meditated once, I noticed a tensing, tightening, almost like biting
on aluminum foil or the hum of electricity in a high power line sort of quality
to my mood. On the other hand,
when I do meditate, I feel calmer, with better boundaries and sense of self,
more capable to accomplishing daily tasks and happier doing so. I am thrilled so far with the results
and continue to practice once daily as is possible.
I see this type of meditation (TM) being useful for people of diverse backgrounds and levels of training because it is
easy and has been adapted to be non-secular. There is little to memorize,
no tapes to set up, positions to learn, or anything more complicated than
sitting with eyes closed and repeating a 1 word mantra. Its OK if the mind wanders, and even a
sign of correct meditation in this practice if there are thoughts and the
mantra simultaneously. For me
personally, it is often a pleasant experience whereas other techniques I’ve
tried can be quite challenging at first go. I think that given the short amount of time it takes to
learn and then apply this practice, the convincing medical literature in
support of its benefits in a variety of conditions, and the separation from any
religious philosophy, Transcendental Meditation can be confidently recommended
to patients from a multitude of backgrounds as a viable treatment which a
patient would find acceptable, confident that the patient is likely to see some
benefit.
Meditation Defined
Meditation is the word used
to describe a variety of mind-body techniques practiced cross culturally, and
often though not always grounded in spiritual tradition, to cultivate “compassionate, nonjudgmental
present-moment awareness.”
(4) Meditation facilitates a
person’s mind to be present with the current moment, unbound by past judgment,
emotions or expectations, to allow the person to experience what is in a way that increases a sense
of well-being and peace. This is
done by the focus of one’s attention, whether it be on a mantra, the breath, a
movement or a sensation (8). As
interest in meditation in the West has continued to grow over the past few
decades, a wealth of research data has made evident that this modality has the
potential to both prevent and treat (as a primary or complementary modality)
many chronic diseases, reducing health care costs and improving overall quality
of life for those who practice. (4) In 2007, the National Center for Complementary
and Alternative Medicine reported that 20 million adults in the U.S. have a
mediation practice to optimize health. (8)
Types of mediation are as broad and varied as the people who
practice. Most commonly known are
(13):
·
Mindfulness from the Vipassana and medical
meditation tradition utilizing mindful walking, hatha yoga, or body scans;
·
Centering prayer/ contemplative in
Christian/Catholic tradition using sacred word and prayer with contemplative
walking
·
the Qabalah technique of Jewish mysticism
·
Ridhwan School of Diamond Approach from Sufi Islam
and mystical psychology utilizing inquiry and focus on breathing exercises
·
Self realization fellowship from Hindu Krya yoga
using the Krya yoga, hong sau, and aurn techniques which focus on energization
exercise
·
Zen from the Chinese and Japanese Buddhist tradition
which focuses on contemplation, Zazen, martial arts and zen arts
·
Tibetan Buddhism uses mantra, visualization,
chanting and focus on walking and mudras
·
Transcendental meditation from the Vedic Hindu
tradition using a personal mantra
TM Defined
Originating in the Indian Vedic
tradition of enlightenment which was passed down by master to master for
thousands of years, TM is self-described as “a simple, natural, effortless
procedure practiced 20 minutes twice each day while sitting comfortably with
the eyes closed,” while a personal mantra is repeated in the mind (4). The mind is allowed to drift among
thoughts if they are present, while always gently setting the intention of
returning to the mantra if one becomes aware that the mantra is no longer
present, either coinciding with thought or alone. The purpose is to settle the
mind with an inward focus to cultivate what is called “transcendental
consciousness” or “pure awareness”, a state of both being alert and awake while
simultaneously experiencing deep rest.
This is not taught as a religion or spirituality or a philosophy but
rather an experience or a “mental technique” done twice a day.
Over 5 million people worldwide
have been taught this technique worldwide since it was brought to the west by
Maharishi Mahesh Yogi, founder of the TM program (4). Maharishi describes TM as
a natural, effortless process to enhance the potential of the mind. In contrast to other types of
meditation, there is little focus on the body in this meditation except that
one should be comfortable and conscious of various sensations in the body
during meditation. TM is well-represented
in medical literature , with over 600 research studies from 200+ universities
and research centers and published in over 100 medical journals. (4)
For those interested in beginning a meditation practice in TM, I recommend contacting The Transcendental Meditation Center of Seattle. Having been trained in biofeedback and other types of mind body work at Bastyr, I can say with confidence that while TM may not be for everyone, there is likely some form of meditation, mindfulness, or body awareness practice that can be of benefit to people in all stages of life and health. I'll conclude with a few blurbs on research findings of the benefits of TM for those of you who like to geek out on such information.
Research Regarding the Benefits
and Physiologic Mechanisms of TM
·
Neurologic changes
A
review of TM studies in the medical literature done by the Department of Neurology, University of Iowa Hospital and Clinics in 2006 found increased alpha, theta, and gamma frequencies and increased coherence
and synchronicity of brain waves in TM practitioners. “Gammaband activity in the frequency range 25–42 Hz
localized over the frontoparietal regions was found to be increased from
premeditation baseline in experienced compared with novice meditators, with
further increased gamma activity over the entire scalp during and following meditation,
suggesting that chronic meditation may induce not only shortterm, but
also long-term neural network alterations.” (7) There has been concern expressed that neuronal
hypersensitivity as seen in TM is also a major finding in epilepsy, though
researches also postulate that TM could be used to treat epilepsy as well. Without sufficient medical literature
on the subject, caution should be taken for treatment of epileptic patients
with TM.
While
many studies have shown the reduction of pain as a benefit of meditation, a
study in 2006 using functional MRI while TM practitioners were exposed to pain
stimulus showed 40-50% decrease in stimulation to the thalamus, prefrontal cortex, total brain, and anterior cingulate
cortex compared to controls, suggesting that TM changes the affective aspect of
the brain’s pain response. Widespread
α-electroencephalogram
was found during seen during TM in the prefrontal cortex and anterior
cingulated, as well increasing blood flow in the prefrontal cortex (executive
center), reducing activity in the thalamus, the medial occipital lobe, (sensory)
and hippocampal activity (short to long term memory). Reduction
in respiratory rate and plasma lactate as well as an increase in basal skin
resistance, suggesting a serene physiologic and psychologic state where
sensitivity to pain is decreased. (9)
·
Hormonal changes
TM has
been found create hormonal changes similar to GABA, such as increased serum cortisol,
growth hormone, and prolactin. The hypothesis is that is does so by either: 1) causing
muscle relaxation and reducing insulin secretion and ketogenesis leading to increased
availability glutamate to be converted to GABA (glutamate decarboxylase
pathway) or 2) TM enhances glutamate, an excitatory neurotranmitter and
serotonin. (7)
DHEA
levels in men and women over 40 years old have been found to be significantly
higher in TM practitioners than non-meditating controls (p<.05). (21). Decreasing levels of DHEA are
associated with diabetes, heart disease, and cancer. Additionally, TM meditators show increased melatonin levels
following meditation than at the same time on a non-meditation night (14), with
increased melatonin correlated with decreased cancer risk and improved sleep
quality and duration.
· Cardiovascular
health
Benefits from TM may also occur due to decreased oxidative stress
(both from normal physiologic processes and reactive oxygen species), a known
factor in many chronic illnesses such as heart disease. This was the conclusion
found by a study of human biophoton emission (ultra weak photon emission or
UPE), a product of metabolic processes which corresponds to lipid peroxidation
in animal tissue. UPE was found to
be 35% lower in people with long term TM practice. Significantly, emission was 45% less over the heart in TM
practitioners than compared to control subjects. (15)
Mental
stress has been found to cause ischemia is patients with an existing low
ejection fraction. The decrease of
neuroendocrine such as stress related catecholamines appears to decrease CHF
progression as evidenced by reducing respiratory rate and plasma lactate, and
increasing basal galvanic skin resistance. A study of 23 black men recently
hospitalized in 2007 found at not only did measures of heart health improve
with TM treatment, but that readmittance to the hospital decreased, and quality of life, depression, and brain natriuretic peptide and cortisol
levels all improved. (9)
A
study of rhythmic meditation comparing recitation of the rosary and yoga
mantras in 23 healthy adults found that both created types lead to more
synchronous cardiovascular rhythms and increase baroreceptor sensitivity,
either due to change in the medulla oblongata or feedback from the sympathetic baroreceptors
or vagal response to change in respiration. Slow respiration, such as that found with these repetition
meditations at approx 6/min, increases oxygenation of the blood and exercise
tolerance. The reduction of
cardiovascular rhythm synchronicity or in baroreceptor sensitivity are both
predictors of future risk for cardiovascular disease. (1)
Several older studies have
similar findings supporting the use of TM for cardiovascular health. For
example one study found that TM can drop cholesterol by 30 points (p<.001),
systolic BP by 7 mmhg (p<.05), and diastolic by 5 mmhg (p<.001) (3). Another study reports 11mmHg drop in systolic BP in African
American hypertensive patients and 6.4 mmHg drop in diastolic BP. (12) In 2005
the American Journal of Hypertension reported a study of 150 African American
men and women with a mean BP of 142/95 which found that after 1 year of TM 20
min BID by 3.1/5.7 mmHg. (11)
·
Psychologic health
Using the Kentucky Inventory
of Mindfulness Skills a study of 287 graduate students found the TM technique to have
significant increases in self-reported mindfulness compared to control, with
decreased neuroticism, anxiety, and depressive symptoms, and increased
self-rated physical health, self-esteem, and satisfaction with life. (8)
A study in the Netherlands of 35 participants practicing mindfulness
meditation and 20 practicing TM comparing self-reported mindfulness skills and
overall psychologic wellbeing found no difference between the 2 techniques in
terms of outcomes, rather days per week meditating was the only determining
factor of improved outcome. (10)
References
1) Bernardi L et al. “Effect of rosary prayer and yoga mantras on
autonomic cardiovascular rhythms: comparative study.” BMJ VOLUME 323 22–29 DECEMBER 2001 bmj.com
2) Briggs J “Exploring the
Power of Meditation,” Director’s Page, National Center for Complementary and
Alternative Medicine 25 June 2010.
http://nccam.nih.gov/about/offices/od/2010-06.htm, accessed on 19 June
2012
3) Cooper M, Aygen M. Harefuah (J Israeli Med Assoc) 1978; 95:1.
5 21) Glaser JL et al. J Behav Med 1992; 15:327.
6 9) Jayadevappa R et al. “Effectiveness
of Transcendental Meditation on Functional Capacity and QOL of Afrian Americans
with Congestive Heart Failure.” Ethnicity
& Disease, Volume 17, Winter 2007
7) Lansky E et al. “Review Transcendental meditation: A double-edged
sword in epilepsy?” Science Direct, Epilepsy and Behavior 9 (2006) 394-400
9) Orme-Johnsona D et al. Neuroimaging of meditation’s effect on brain reactivity to pain.” Neuroreport.
2006 August 21; 17(12): 1359–1363
10) Schoormans D et al .
“Mindfulness and Psychologic Well-Being: Are They Related to Type of Meditation
Technique Practiced?” THE
JOURNAL OF ALTERNATIVE AND COMPLEMENTARY MEDICINE Volume 17, Number 7,
2011, pp. 629–634 DOI:
10.1089/acm.2010.0332
11) Schneider RH et
al. Am J Hypertens
2005; 18:88.
12) Schneider RH et al. Hypertension 1995; 26:820.
14) Tooley GA et al. Biol Psychol 2000; 53:69.
15) WijK E et al. “Anatomic Characterization of
Human Ultra-Weak Photon Emission in Practitioners of Transcendental Meditation™
and Control Subjects.” THE JOURNAL OF ALTERNATIVE AND COMPLEMENTARY MEDICINE
Volume 12, Number 1, 2006, pp. 31–38
