Meditation and Mindfulness Report 2015

Runninghead:MEDITATION ANDMINDFULNESS 1
Meditation and Mindfulness
Minae A Nemoto
Wilfrid Laurier University

Abstract
Meditation; a word signifying balance and wellness. Consider the possibilities for society
if meditative practices were implemented in our fundamental institutions such as the school
curriculum, sports organizations, and hospitals/ health clinics. The benefits would be paramount
and interchangeable between all fields of an individual's life. From specific physiological
benefits, to mental wellness, to generalized social unity; meditation changes the lives of many
while requiring no more than a few minutes of their time. A quote from Diane R. Gehart, "there
are numerous physical, mental, and relational benefits to practicing mindfulness for the average
practitioner (Chap. 1 ) and numerous benefits for using mindfulness to improving a therapist’s
quality of presence in the therapy room (Chap. 9 )."
Keywords: mindful, meditation, wellness

There is no doubt in my mind that you have experienced 'stress' or anxiety-like symptoms
of discomfort at some point in your life. Various sources and negative experiences influence our
physical health through the regulation of a stress-hormone known as Cortisol; released by the
adrenal gland in the brain that has been associated with negative emotions and cognitions. Based
off this knowledge, it's logical to consider that increases in this stress-hormone will trigger the
sympathetic nervous system (fight or flight response) to manage our hormonal levels in hopes of
restoring the chemical balance in our body. People with depression tend to have higher levels of
Cortisol in their blood chemistry than those who do not. "Though TM is a mental technique, due
to the mind-body relationship, the practice has extensive physiological effects" (Dr. Kaplan,
2015). An interesting find by psycho-neuroendocrinologist Dr. Bruce Lipton states, "By
changing your perception, your mind can alter the activity of your genes and create over thirty
thousand variations of products from each gene…you can rewrite those genetic programs
through changing your blood chemistry." This indicates the significance behind having control
over your mind and how "your mind will adjust the body's biology and behaviour to fit with
your beliefs" (Dr.Lipton, 2004). The strategy towards Meditation Based Stress Reduction
(MBSR) is to find a comfortable position, close your eyes, and focus on one limb at a time while
taking deep stomach breaths. There is no stance requirement for meditation and the benefits of
even 10min a day could be enough to change your attitude for a week, a month, a year! By
engaging in mindful mental practices, you are unlocking the ability to physically boost your
immune system and reduce your susceptibility to stress. How; by sparking an "awareness of
thoughts, feelings, bodily sensations, and surrounding environment" (Michael Forrester, 2015)

you are developing a controlled skill over your innate reactions and can counteract the affect of
stress-triggers. With a decreased vulnerability to stress-triggers, your body will provide the
energy required to tackle each day with strength and enthusiasm. This is credited to the increased
amount of attentional resources that become available once stressful undertones are eliminated.
Alternative practices such as physical exercise and seeking social support are also great methods
of reducing tension in a healthy way (with minimal expense), although these methods are less of
a long term solution than those of mental practices in mindfulness through meditation. A
Stratford University study found "The meditation
technique was found to be twice as effective as
others for stress and anxiety." The study was a
meta-analysis of 146 independent studies, and was
published in the Journal of Clinical Psychology.
To meditate is to focus on a single thing, such as breathing, which 'empties' the mind of
unnecessary and intrusive thoughts while also regulating and enhancing the oxygen levels in our
blood stream. Increasing Oxygen in the blood boosts Oxytocin (hormone) levels in the body
which are responsible for feelings of comfort and connection; released naturally during REM
stages of sleep or during physical interactions between loved ones. By taking deep breaths from
the stomach, rather than shallow breaths which we are accustomed to during the day from
overstimulation of senses, you can promote the excretion of Oxytocin and Dopamine which is
another hormone associated with positive emotions and acts as a chemical reward system. “No
other ‘stress management technique’ has anywhere close to this amount of hard data in support
of its claims to reduce stress.”—Norman Rosenthal, M.D., Psychiatrist, Georgetown University

Medical School. After a successful session of meditation, you will feel physically relaxed and
emotionally detached from external and internal conflicts. This will allow you to approach
situations with an uncluttered mind and composed physiology. Extensive peer-reviewed
published research on the meditational technique has found a wide range of wellness
benefits including:
 greater inner calm throughout the day
 reduced cortisol (the “stress hormone”)
 normalized blood pressure
 reduced insomnia
 lower risk of heart attack and stroke
 reduced anxiety and depression
 improved brain function and memory (2015)
Craig Backman, a Vice President of Digital in TD Bank advocates the use of meditation which
he said has "lowered his blood pressure" and "allowed [me] to tackle previously unsolvable
conflicts with ease".
What kind of things come to mind when you read the word "Meditation"? The very act of
reflecting is an exemplar of mindful behaviour which meditation promotes. Through mindful
practice, a variety of realms in your life can be changed for the better. Goldstein & Kornfield
who have recently published a book called, "The Path of Insight Meditation" suggest that "the
regular practice of mindfulness should cultivate the ability to respond mindfully to the
experiences of daily life, which in turn is believed to facilitate improved psychological health

and symptom reduction." Mental health is often disregarded as a personal issue and with it,
comes a negative stigma. Although it is fair to say that your mental health is the responsibility of
the individual, it should be known that mental wellness is the most influential factor of a person's
life and therefore should be a top priority for institutions to assure it is balanced. The attitude of
an individual can impact their life so drastically that it could be the difference between life and
death. This sounds extreme but remains true. Having a positive versus a negative appraisal
system will change the way a situation gets interpreted and that will in-turn change the reaction
that is to follow. Experiences with objectively "low significance" could be interpreted as a 'big
deal' and could cause a lot of mental distress in people, restricting them from engaging with the
situation in a healthy way that could have ended in their favor. The difference between the
interpretation of a stressor, being seen as a threat versus a controllable challenge, will induce a
different reaction in the individual. A researcher by the name Kelly McGonigal studies the
relationship between stress and behaviour and said, " in the study, when participants viewed their
stress response as helpful, their blood vessels stayed relaxed like this. Their heart was still
pounding, but this is a much healthier cardiovascular profile. It actually looks a lot like what
happens in moments of joy and courage. Over a lifetime of stressful experiences, this one
biological change could be the difference between a stress-induced heart attack at age 50 and
living well into your 90s. And this is really what the new science of stress reveals, that how you
think about stress matters." in a TedTalk video lecture. She encourages the idea of changing our
attributions of our physical reaction to stress by perceiving it as a playful challenge rather than an
obstacle or threat that's preventing you from persevering. By doing so, you are training your
brain to be less vulnerable to negativity which will nurture your advancement throughout your
life. As Andy Puddicombe clarifies, meditation is not about stopping your thoughts or getting rid

of your emotions but rather "about stepping back, seeing the thought clearly, witnessing it
coming and going, emotions coming and going without judgment, but with a relaxed, focused
mind". The act of reflecting without judgment is a huge take-away from this quote. To have a
nearly objective view of our situation prevents us from snowballing into a stream of thought
patterns that hinder our intellectual development. A fortunate majority of us have the capability
to control our intuitions although many don't realize it until they have tried meditation or mindful
practice. Understanding ones thoughts is to understand one's self, creating self-awareness. What I
mean by this is to understand 'why' you may be thinking more about this versus that and why
there is more value being attributed to this situation versus that situation. Once you've gained the
ability the recognize 'how' you think and what thought patterns you follow, you will be able to
live freely and unobstructed by impulsive tendencies.
While performing in a sport, how often do you consider the depth of your breath and
think further past "what am I doing?" It is common for non-elite athletes to respond "not often"
to this question because of the unfortunate withdrawal of mindful practices in institutions and
organizations. As an athlete, it is critical to understand how to relax yourself from
overstimulation. "Meditation has been found to facilitate athletic performance" (Chapter 14). By
honing in on your bodily functions such as breath and heart beat, your ability to effectively
strategize forthcoming plays will increase thanks to the reduction of anxiety and deliverance
from physical tension. Issues on the field or court will also become salient after mindful practice
is introduced alongside regular training sessions. Flow or "the zone" is a situation where a
"person perceives a balance between challenges associated with the situation and their
capabilities." Flow is characterized by : merging action and awareness, having clear goals and

feedback, total concentration, loss of self-consciousness and an overall sense of control. The
perceived 'flow' of the athlete can be attained through meditation. Entering the 'zone' is vital to
optimize athletic performance since you are achieving an advantageous balance between your
arousal level and physical performance. The prime time to engage in mindful practice is in the
bus or car on your way to the competition or before you start regular games or training sessions.
The key is to do meditation prior instead of subsequently after performing. Meditation should not
be treated as a fix or band-aid solution after the fact, and should instead be seen as a maintenance
and preventative measure for optimal execution during the time of 'presentation'. Motivation,
Energy Management, Attentional Skills, Stress Management and Self-Confidence or Efficacy are
the key qualities to achieve success at sports aside from the actual ability to do the required plays
(lecture 3). Notice how each of these qualities can be managed and perfected through mindful
practice. All the levels of this Mental Periodization Plan can be journeyed through easier with
mindful/ mental practice experience. As a coach, it is crucial to understand the value behind
MBSR. Having a team is one thing; training, organizing and motivating a cohesive unit/ team is
another (Lecture 8). Imagine a team's performance after hours of intense physical training and
being shouted at. How harmoniously is the team able to move around the field/ court? Do they
seem enthusiastic and communicate their thoughts clearly among the group? As a coach, it is
expected that you can identify issues between members while also maximizing each individuals
strengths during the game. Encouraging team-members to meditate before or after practices as a
group will enhance the groups dynamic while also improving the mental wellness of each player.
To utilize meditation as a means of getting members to be cohesive can really improve the
results of their performance as a collective when communication is critical. The Forming,
Storming, Norming, Performing, and Adjourning stages will also flow smoothly once team

members start to develop mental toughness (Lecture 6). Forming a team that is alert and not
judgemental is easier, communicating disagreements or tension is now painless, earning trust and
creating unity among members is a cinch, performing through an undistracted mind is simple
(with practice), and completing your individual role is effortless if mindful practice is
implemented properly. While team members may not initially recognize the purpose of
meditating before practice as a group, they will soon experience and learn the benefits as well as
the transferability it has in other various realms of their lives.
Although we typically consider meditation as a practice for spiritual people such as
Buddhist Monks with incents who are chanting in a temple, the applicableness of meditation and
mindful practice is innumerous. The ability to create a cohesive group experience, for example,
can be beneficial in more situations than solely sports environments. We encounter people on a
regular basis, whether it's for school, work or just our social network of friends and family.
Having an increased self awareness and compassion for other people can improve relationships
in every context. As discussed in the book written by psychologist Diane R. Gehart, "stress and
demands of the professional knowledge and intense personal demands of daily work" can be
detrimental to even the professionals health, but "mindfulness and acceptance practices have
multiple other benefits to the professional". She lists:
Benefits in Professional & Person Life
- Stronger sense of therapeutic presence and "being there" for clients
- Increased capacity to quickly calm and soothe oneself
- Increased intimacy and compassion towards client issues
- Improved ability to focus

- Reduced burnout
- Greater physical and psychological health
- Better sleep
The interchangeable aspect of mindfulness is infinite since it involves the general betterment of
the self. I have personally never met a mindful individual who was short tempered or
inconsiderate; it's just counter-intuitive to the very concept of mindfulness. Relationships outside
of the family can be made on a genuine level, thanks to the sense of being "present" and giving
your undivided attention when engaging with them. A Ted Talk by Shawn Achor insists, "if we
can change the lens, not only can we change your happiness, we can change every single
educational and business outcome at the same time." It is natural for human beings to seek
connections with each other and by being involved with someone on a one-to-one bases, you are
allowing a positive shared experience to happen that will strengthen the bond between you two.
Humans have the capacity to either express Internal loci of control through stable or
unstable means which can be mastered through meditation (Lecture 2). A stable internal ability
can be improved through training and repetitive exposure to the task at hand, just like mindful
practices. Unstable factors that are internal are things like 'effort' that are controlled by the
determination and motivation of the individual. To prevent negatively-fluctuant levels of
determination, one must apply their own semantic value to the task at hand and use their mindful
practice to take reign over their will power to actually do/ engage with it (Lecture 2). A context
in which people can benefit from mindful practice of unstable internal control is in school.
Working on a group project or collaborating new ideas and theories about the content being
learned is a breeze when the students are familiar with mindfulness. The issues with the school
system to date is that it is too competitive and promotes simple regurgitation of information.

This prevents new ideas from forming, but with mindfulness, students will be more capable of
thinking critically and generating alternative solutions to current dilemmas that perhaps were not
considered prior. Working in a group to present something for the class would be less about
"who did more" and instead, would intrinsically motivate the students to want to truly understand
the new topic with enthusiasm and wonder; utilizing each individuals potential and abilities to
maximize their performance as a group. Mindfulness transfers Extrinsic motivators into Intrinsic
motivators by allowing the individual to recognize the value behind it and inspiring them to want
to do things for themselves; increasing their determination to change/ improve something not for
someone else but for their own personal growth (Lecture 2). A previously homeless individual
who will remain anonymous reported "unparalleled relief from stress and stress related illnesses"
which included "reduced substance abuse, decreased anger and symptoms of depression, reduced
insomnia and better work performance and stability" (David Lynch Foundation, 2015). Parallel
to the social benefits of mindfulness and meditation, mentioned by this gentleman, is de-
cluttering the mind allowing for easier and deeper sleep which leads to more restorative feelings
of wakefulness the next day. This positive cycle of refreshing sleep and thoughts can be the key
to true happiness.
After gaining the ability to truly understand one's self, it is logical to conclude that any
moment following that learning experience will be positively driven and result favourably for the
individual. There are still studies being conducted to prove the validity behind Meditation Based
Stress Reduction (MBSR) although results to date are looking fairly positive already. The
physiological benefits of deeper sleep with more oxygen and dopamine release into the body will
promote good health, leaving the individual in an endless comfort zone. Being able to reflect

upon one's thoughts without judgement and to recognize issues in one's thought patterns, steers
the self into a more positive cognitive state; avoiding psychologically detrimental thought
processes that harm the health of a person for extensive time periods. Understanding the affects
of mindful thinking and how it impacts group dynamics will boost cohesiveness among groups
and revamp relationships. The important facet of meditation and mindfulness is that it is not a
cure for a problem, but rather a preventative measure to avoid the possibilities of an issue ever
occurring in the first place. Synonymous with the idea of eating healthy regularly instead of
taking medicine after-the-fact, meditation will reduce the chances of negativity in one's life by
maintaining a positive routine. You can take little steps or big in the direction of mindful
thinking and meditation, the point is that you keep moving forward. I'd like to end with a quote
from Shawn Achor 2011, "We're finding it's not necessarily the reality that shapes us, but the
lens through which your brain views the world that shapes your reality."

References
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