❝When we dance, the journey itself is the point, as when we play music the playing itself is the point, and exactly the same thing is true in meditation. Meditation is the discovery that the point of life is always arrived at in the immediate moment❞
Alan Watts
Stimuli too Nervous System
Each moment we are surrounded by stimuli; the way we relate to those stimuli weather internal or external determines the direction our nervous system takes. The more active, stimulating side of our nervous system is the sympathetic whereas the more passive, calming parasympathetic side brings balance. Both sides coexist within every moment, just at varying degrees; throughout the day the body enters a more sympathetic state as we work, while at night we enter into parasympathetic which can be thought of as ‘rest and digest’.
The nervous encapsulates our body via the nerves, broken down into 12 primary cranial nerves that branch out further covering each dermatone; each sensation is feed back to the brain. The brain is also able to promote the sensations to the nerves, that is, when we consciously decide to meditate; the mind over matter. The vagus nerve is fundamentally linked to the parasympathetic nervous system; longer exhalations than inhalations lower the heart rate while breathing into the lower abdomen stimulates the sensory pathways of the vagus nerve, enhancing its tone. Increasing the vagus tone enhances feelings of safety, groundedness and calm; read further down to explore what the science has to say about different types of mediation on health
10 Types of Meditation
1. Concentration Meditation
Concentration meditation focuses on singular sensations, one of the main focal points may be on the breath, this enhances parasympathetic tone; relaxing the body’s physiological functions as seen in the lungs and the heart. Synchronisation is seen in the heartbeat, blood pressure and respiration. As the awareness seats itself on the breath the oxygen perfusion is increased
2. Heart Centred Meditation
Their is complexities of the nervous system surrounding the heart, so much so that its been denoted as having its own “heart-brain”. Open up your awareness to the heart centre through having the heart as the main focal point of your meditation. This meditation allows you to connect inwards with the boundaries of the ‘self’; allowing space for compassion and reflection of the emotional boundaries of the heart
3. Insight meditation
When insightfuly meditating you simply observe what ever stimuli there is around you, focusing in on the experience rather than the thoughts in your mind that surround that ‘thing’ or ‘stimuli’. Regularly practising insight meditation has been shown to slow cortical thinning, thereby, slowing cognitive ageing and enhancing the capacity to maintain attention and memory. Below is one of my favourite Alan Watts documentary’s that focuses on insight meditation, simply sit back and watch, let the stimuli take over, enjoy!
4. Kundalini Meditation
The kundalini is thought to live at the base of the spin, activated through movement of the limbic system, breath-work and mantra. Studies show the kundalini offers a parasympathetic dominance, thereby reducing the systolic blood pressure and respiratory rate. Activity of the hypothalamic-hypophyseal-adrenal axis is modulated, metabolic rates are lowered, and beta-endorphins are elevated; these are the ones responsible for the calm relaxed states of mind, however, they also improve immunity. Overall, kundalini alleviates hypertension, type 2 diabetes and asthma. One of my personal favourite YouTube channels is Kimilla
5. Mindfullness Meditation
Over-thinking, worrying and negative thoughts can lead to increased sympathetic drive; wakeful nights, appetite changes and heightened stress responses. Stepping back and de-centering from through thoughts allows detachment, opening space to let go; opening space for calmness in states of anxiety and depression.
6. Pranayama Breathing
Commonly known as box breathing; active, continuous regularity of inhalation, holding breath and exhalation. Pranayama enhances parasympathetic balance; through regulating the breath, blood circulation is improves and functions better at removing carbon dioxide and other toxins from the venous system, thereby, enhancing immunity. Space is opened for positive thinking and energy, this translates through the lowering of high pulse rates, insomnia and anger.
7. Raja Yoga Meditation
Raja Yoga supports the balance of the parasympathetic and the sympathetic nervous system throughout daily activity; relaxing the mind while engaging in day-to-day work minimises sympathetic activity on the cardiovascular system. Peripheral resistance in the blood vessels is lowered, as well as basal metabolic rates and resting oxygen consumption.
8. Tai Chi
In comparison to the other meditations mentioned, Tai Chi increases sympathetic activity, this may be due to the flowing physical movements that accompany the focused breathing. The health benefits match those of brisk walking; in the cells lipolysis is increased.
9. Transcendental Meditation
Transcendental meditation is a vocal form that incorporates repetition of mantras, chants, word phrases or sounds to allow the mind and body to enter a states of ‘oneness’ otherwise known as the Tao. This states of mind induces parasympathetic tone, while the sympathetic tone is decreased. The heart entered a state of calmness, blood pressure decreases denoting its benefits to those who have a minor risk of disease
10. Qigong
Similar to Tai Chi, Qigong involves flowing movements accompanied by focused concentration and intention on the breath. Through moving the Qi or Chi sensations present themselves at the fingertips; science now recognises this as our sensitivity to the parasympathetic activation of the blood vessels dilating. This meditation reduces depression and diabetes and induces calmness.