Any form of mindfulness based stress reduction (examples: meditation, yoga, walking) can alleviate anxiety, strengthen parts of the brain responsible for attention and calm the nervous system thereby reducing inflammation in the body.
A comprehensive Harvard University study found meditation can actually change the structure of the brain: Eight weeks of Mindfulness-Based Stress Reduction (MBSR) was found to increase cortical thickness in the hippocampus, which governs learning and memory, and in certain areas of the brain that play roles in emotion regulation and self-referential processing. There were also decreases in brain cell volume in the amygdala, which is responsible for fear, anxiety, and stress – and these changes matched the participants. Additionally, a Stanford University team found that MBSR brought about changes in brain regions involved in attention, as well as relief from symptoms of anxiety.
Our challenge of the month…. Incorporate 5-minutes daily of any type of Mindfulness Based Stress Reduction. This can be a quick breathing exercise, a couple yoga postures or even a few minutes of walking without a phone. It can be helpful to set an alarm for the same time every day to complete the practice. If the brain registers the consistency then it is easier to stick to. Five minutes may not sound like a lot, but it is enough time for the brain and body to calm.
I have included a few simple meditations led by one of my team members, Adam Peot. He is a Certified Meditation Coach and Yoga Instructor. His meditations have been very helpful for me. He brings a sense of ease and focus in the midst of a chaotic day.