subject: Free Guided Meditation Techniques For Brain Fitness [print this page] For brain fitness, proper exercise, diet and rest are of course essential, but in addition, certain yoga and meditation techniques can be instrumental in helping keep the brain healthy and fit throughout life as well. In this article I will present to you two wonderful meditation techniques which will go a long way in helping your brain stay young and functioning at it's very best.
These meditations have been used over the ages and proven to work for those who practice them regularly. In addition, recent scientific research has also been able to probe brain health and measure brain function, and this research has also shown that meditation can be an excellent tonic for the brain.
Zen Meditation Technique for Brain Excellence:
Meditation is excellent for the brain. As I mentioned above a great deal of research is now being conducted on the positive affects of meditation on brain function and the findings have been rather remarkable. Research has shown meditation to actually increases the thickness of the pre-frontal cortex and also increase blood flow to the brain. In addition, subjects have also recorded great improvement in overall brain function, memory and intelligence.
The 2 meditation techniques often used by these researchers are Zen Meditation Technique and Mantra Meditation Technique. Both these techniques have been widely used for thousands of years in the East and have been known to significantly improve the brain and mind.
A major reason that brain function and health deteriorates with age, is due to the incessant chattering that goes on all the time in our minds. This constant thinking, worrying and dreaming wears out the brain over time, as it is constant friction within. For this reason the state of awareness without thoughts, or a silent brain is an amazing tonic for the brain. Both these techniques help you quiet the brain and help you develop this necessary silence in which the brain can then rejuvenate itself.
In Zen Meditation, you use breath awareness to establish an object for your concentration and remain with the breath as best you can. Here are step by step instructions on how to practice Zen Meditation Technique:
Instructions for Zen Meditation Technique:
* Sit in a comfortable cross legged position. Use a cushion to help you be comfortable as you are going to sit for at least 20 minutes if possible. If you cannot sit cross-legged then sit up on a chair.
* Elongate your spine upwards and bring your chin in slightly, like a soldier at attention.
* Have your eyes half open with an unfocused gaze on the floor in front of you or close them if that helps you concentrate better.
* Bring your hands to your lap and place them in the cosmic mudra. To do this rest your right hand on your lap, then rest your left hand on top of it and have your fingers overlap. Now bring the thumb tips together thus forming an oval frame.
* Once you take this position you should not move at all for the duration of the meditation.
* Now bring you attention to your breath without trying to manipulate it in any way, just become aware of its flow. Spend a few minutes just observing it closely till it starts to become regular and relaxed.
* At this point begin counting your breath. Count an inhalation as one, then the exhalation as 2 and continue to count your breaths until you reach 10. At which point return to 1 with the next inhalation. If at any point you get caught in a mental story line and loose your count, gently, without passing any judgment, return to 1 and start over. That's it, continue for the duration of the meditation.
Zen Meditation Technique is an amazing gift given to us by Lord Buddha. It will profoundly transform you over time and your brain will thank you every time you practice this meditation.
Mantra Meditation Technique
As I mentioned above the other technique often used in the research is Mantra Meditation Technique and one of the best Mantra Meditation Techniques is So Hum Mantra Meditation. This technique uses the So Hum Mantra as the object of concentration and by using it you help silence the brain of thoughts. So Hum literally means "I AM THAT" and is the essence of the teachings of Non-Duality in Hinduism and Buddhism.
Below are the instructions on how to practice So Hum Mantra Meditation Technique:
How to Do So Hum Mantra Meditation Technique:
* Sit in a comfortable cross legged position. Use a cushion to help you be comfortable as you are going to sit for at least 20 minutes if possible. If you cannot sit cross-legged then sit up on a chair.
* Elongate your spine upwards and bring your chin in slightly, like a soldier at attention.
* Place your hands in Gyan Mudra. Which is thumb and index finger lightly meeting, wrists resting gently on the knees and palms facing upward. The other 3 fingers are extended.
* Try to remain as still as possible.
* Next inhale slowly while saying the sound "Sooooo" mentally and then slowly exhale while silently saying the sound "Hummm".
* If thoughts interfere simply acknowledge them and return your attention to the mantra. Continue on for the duration of the meditation, which can again be 20 minutes or more.
The brain works tirelessly for us and it certainly deserves rest and love. So take up one of the meditation techniques explained above and use it help you keep this most important organ healthy and fit for life.
