Norwich Nightline

A study conducted by a Harvard affiliated team out of Massachusetts General Hospital (MGH) came across surprising conclusions regarding the tangible effects of meditation on human brain structure. An 8 week program of mindfulness meditation produced MRI scans for the first time showing clear evidence that meditation produces “massive changes” in brain gray matter. Study senior author Sara Lazar of the Psychiatric Neuroimaging Research Program  (as well as a Harvard Medical School instructor in psychology) stated that meditation practitioners aren’t just feeling better. They are literally undergoing changes in brain structure that create the associated sustained boosts in positive and relaxed feelings. Fellow MGH researcher Sue McGreevey notes that previous studies by Lazar’s group found structural differences in the brains of meditation practitioners compared to those with no prior experience most notably in the thickening of the cerebral cortex; the area responsible for attention and emotional integration. These prior studies, however could not narrow down the structural differences to meditation specifically until now. 

This most recent study found that an average of 27 minutes of a daily practice of mindfulness exercises stimulated a significant boost in gray matter density, specifically in the hippocampus; the area of the brain in which self-awareness, compassion, and introspection are associated. Furthermore, this boost of gray matter density in the hippocampus was also directly correlational to a decreased gray matter density in the amygdala; an area of the brain known to be instrumental in regulating anxiety and stress responses. In stark contrast, the control group did not have any changes occur in either region of the brain thus ruling out merely the passage of time as a factor of influence regarding the drastic change in gray matter density fluctuations. MGH fellow out of Giessen University in Germany, Britta Hölzel, states that neuroscientists are finding far more plasticity in brain structure than anticipated and that most importantly we are now aware from a scientific point of view that we can play a very active role in altering our brain structure to improve our overall well-being and quality of life. 

I know with all that’s been happening that some of you have been feeling anxious so here’s some links to some of my favourite calming distraction games:

Art game

Flow game

Galaxy game

Giraffe game

Balloon game

Planetarium Game

Imagination Game

Liquid particles Game

I hope this helps x

Links to more anxiety/panic help posts under read more:

Hungry: 

If your body is asking for food, the hunger will gradually develop. Emotional hunger is a response to some sort of negative experience or feeling and is usually more of a sudden onset of a craving for a specific food. With emotional hunger you will also feel the need to eat immediately.  If you’re still not sure, wait a few minutes and see what happens. As you do this more and more it will become easier for you to distinguish between the two.

Angry:

One thing that can help with anger is feeling a sense of power. Things like running, dancing, or other strong physical activities are a great way to get that energy out of your body.  Depending on what works for you- you may also want to try something more calming. Slow down, let your mind relax… sometimes that can help you to organize your thoughts which may bring on the realization that whatever your angry about isn’t all that bad or is something you can work on by staying focused.  Don’t forget to address your anger. None of this means to disregard it, push it back, or try to completely forget about it. You can’t bottle these things up inside. What you want to do is calm yourself, release that negative energy, and organize your thoughts so you can handle the anger in a safe and effective way.

Lonely:

If you’re lonely, reach out to someone. Text, phone, video chat, in person. Even just going outside for a walk or going to a coffee shop with your laptop. You don’t always have to be directly socializing with people as long as you’re around them. Short term loneliness is sometimes alleviated by simply being in the presence of other people.

Tired: