Meditation: Altering Consciousness, Expanding Mind

Meditation is a powerful tool for altering consciousness and achieving a state of relaxation and heightened awareness. It is a practice that has been used for centuries by followers of Eastern religions such as Hinduism, Buddhism, and Taoism, and has more recently gained popularity in the West through practices like yoga, Zen, and Transcendental Meditation.

During meditation, individuals focus their attention on something specific, such as an object, a word, or their breathing, with the goal of ignoring external distractions and achieving a state of relaxation and well-being. This practice has been shown to induce an altered state of consciousness, often described by meditators as being in the present moment and losing their sense of time and self.

Research has found that regular meditation can have positive effects on stress, depression, and well-being, as well as help with controlling blood pressure. It is a safe and effective way to alter one's consciousness without the use of drugs or other external stimuli.

Meditation can lead to a loss of sense of time and self

Meditation is a practice that can lead to an altered state of consciousness, often described by meditators as being in the present moment and losing one's sense of time and self. This phenomenon has been studied scientifically and is supported by both qualitative and quantitative research.

The Science Behind the Loss of Sense of Time and Self

Research has shown that meditation induces changes in the brain that are associated with a loss of sense of time and self. One study found that experienced meditators exhibited higher levels of theta brain waves, which are associated with spatial and temporal processing. Additionally, the study found that the posterior cingulate cortex, right temporoparietal junction, and cerebellum were activated during meditation, indicating alterations in the sense of the body.

The Benefits of Meditation

The loss of sense of time and self during meditation can have several benefits. It can help individuals feel more relaxed and calm, reducing stress and anxiety. It can also lead to a sense of spaciousness and boundlessness, fostering a sense of integration and psychological well-being.

Tips for Meditating

• Find a quiet and comfortable place to sit.
• Close your eyes and focus on your breath.
• Notice the sensations of your body and the present moment.
• Let go of any thoughts or distractions that arise, and gently bring your attention back to your breath.
• Be patient and compassionate with yourself as you cultivate your meditation practice.

Remember, meditation is a journey, and it may take time to experience the loss of sense of time and self. With regular practice, you may find that your sense of self and time becomes more fluid and expansive.

It can also lead to a feeling of 'selflessness' and 'timelessness'

Meditation can lead to a feeling of selflessness and timelessness. Timelessness is a state of being in which the past and future merge in the present moment. It is a space of the infinite, realised right here, right now, through the practice of meditation. In the Yoga tradition, one of the most effective techniques involves drawing one's prâna, or chi, into Sushumnâ Nâdî – the pillar of life-energy that runs from the base of the spine to the crown of the head. This pillar is often referred to as 'The Destroyer of Time' because, as meditation deepens, the past and future dissolve, leaving only the present moment, which has no bounds or limitations.

Researcher Andrew Newberg has found that in meditators who achieve a state of timelessness, there are two changes in brain activity. Firstly, there is increased blood flow to the frontal lobes, which are associated with attention, and so this change corresponds to heightened mindfulness and focus. Secondly, there is decreased blood flow to the left parietal lobe, which is involved in visual-spatial orientation, including maintaining our orientation in physical space, judging distances, and keeping track of time. The decreased parietal activity suggests that these activities are winding down, which can result in the loss of a sense of distinction between inside and outside, bringing about an experience of non-duality, and also the experience of timelessness.

In addition, neuroscience has shown that the brain’s “default network” and “external network” are both active at the same time in experienced meditators who do non-dual meditation. The default network is the anatomical system that the brain defaults to when it’s not engaged in external activity, and it’s involved in self-monitoring, daydreaming, and reflecting. The external network, on the other hand, comprises those parts of the brain that are active when we’re caught up in external activity, such as watching a movie. Normally, these two systems are opposed to each other. However, in non-dual meditation, both the inner and outer worlds are being monitored simultaneously, leading to non-dual perception and a sense of timelessness.

The experience of selflessness is linked to letting go of our sense of selfhood and not clinging to the past, present, or future. This is reflected in the following verse from the Attadanda Sutta in the ancient Sutta Nipata:

> What went before — let go of that! All that’s to come — have none of it! Don’t hold on to what’s in between, And you’ll wander fully at peace. For whom there is no “I-making” All throughout the body and mind, And who grieves not for what is not, Is undefeated in the world. For whom there is no “this is mine” Nor anything like “that is theirs” Not even finding “self-ness,” he Does not grieve at “I have nothing.”

Meditation can thus lead to a feeling of selflessness and timelessness, with the latter being associated with changes in brain activity and the simultaneous activation of the default and external networks.

Meditation can be used to treat insomnia and muscle pain

Meditation has been proven to be an effective way to treat insomnia and muscle pain.

Insomnia

Meditation is a safe and effective way to treat insomnia. It is a relaxation technique that can quiet the mind and body while enhancing inner peace. When done before bedtime, meditation may help reduce insomnia and sleep troubles by promoting overall calmness. It can also increase melatonin (the sleep hormone) and serotonin (the precursor of melatonin).

A 2015 study published in JAMA Internal Medicine found that participants who meditated for six weeks experienced fewer insomnia symptoms and less daytime fatigue. Another study found that meditation can help with insomnia by improving your relaxation response and control of the autonomic nervous system, which reduces how easily you’re awakened.

Muscle Pain

Meditation has also been found to be effective in treating muscle pain. A study by Suedfeld (1990b) found that treatment in isolation tanks helped with muscle pain. Bood et al. (2007) also found that flotation rest (restricted environmental stimulation technique) helped with stress-related muscle pain.

Mindfulness meditation, in particular, has been found to be effective in controlling pain. Harvard Health Publishing recommends the body scan mindfulness exercise as the best form of mindfulness meditation for pain conditions. The goal of the body scan is not to relieve the pain completely but to get to know it and learn from it so you can manage it.

It can help control blood pressure

Meditation is a powerful tool for altering consciousness and improving physical and mental health. One of its most well-known benefits is its ability to help control blood pressure. Here are some ways in which meditation can help manage blood pressure:

Calming the Mind and Body

Meditation is widely recognised as an effective technique for calming the mind and reducing stress. This mental relaxation has a direct impact on the body, including the cardiovascular system. By quieting the brain and inducing a state of "thoughtful awareness" or "restful alertness", meditation can lead to a modest reduction in blood pressure. This is particularly beneficial for individuals with high blood pressure or hypertension.

Impact on the Autonomic Nervous System

The autonomic nervous system plays a crucial role in regulating blood pressure. Meditation appears to influence this system by calming the sympathetic nervous system, which is responsible for narrowing blood vessels in response to stress. Simultaneously, meditation increases activity in the parasympathetic nervous system, which promotes the widening of blood vessels. This combined effect helps to lower blood pressure and improve overall cardiovascular health.

Relaxation Response Technique

A specific technique known as the relaxation response technique has been developed by Dr. Herbert Benson to evoke a state opposite to the stress-induced fight-or-flight response. This technique combines elements of transcendental meditation and mindfulness meditation, and involves silently repeating a chosen word, phrase, or sound. In one of Dr. Benson's studies, elderly individuals with hard-to-treat hypertension underwent relaxation response training and were able to better control their blood pressure, reducing or even eliminating their need for blood pressure medications.

Reducing Inflammation and Widening Blood Vessels

Research has shown that when blood pressure falls during the relaxation response, there is a decrease in inflammation and blood vessel constriction, while blood vessels widen. This beneficial effect is mediated by nitric oxide, a molecule that helps relax and widen blood vessels, contributing to lower blood pressure. This discovery highlights the potential for meditation practices to positively influence the body's natural regulatory mechanisms.

Clinical Evidence and Recommendations

Several well-designed studies provide evidence for the positive impact of meditation on blood pressure. For example, a 2008 analysis of nine clinical trials suggested that transcendental meditation may reduce systolic and diastolic blood pressure by approximately 4.7 and 3.2 mm Hg, respectively. Additionally, the American Heart Association has recognised the potential benefits of meditation, recommending further research into its effects on the cardiovascular system. However, it is important to note that meditation should not be solely relied upon for blood pressure management, and a combination of healthy lifestyle choices and medical treatment is usually necessary for optimal blood pressure control.

It can lead to a more relaxed physiological state

Meditation has been shown to have a wide range of physiological benefits, including a lowered state of physical arousal, reduced respiration rate, decreased heart rate, changes in brain wave patterns, and lower stress.

Research has found that regular meditation can mediate the effects of stress and depression and promote well-being. It has also been shown to assist in controlling blood pressure. A study by Lyubimov (1992) showed that during meditation, a larger area of the brain was responsive to sensory stimuli, suggesting greater coordination between the two brain hemispheres as a result of meditation.

Meditation has also been found to reduce sympathetic overstimulation and lower cholesterol and blood pressure. It can also help with smoking cessation. A study investigating the effects of meditation on exercise-induced myocardial ischemia in patients with coronary artery disease found that meditation significantly increased exercise tolerance and maximal workload and delayed the onset of ST-segment depression.

Meditation has been shown to have a positive impact on the aging process. A study investigating the effect of meditation on aging showed that long-term meditators have a significantly younger biological age compared to short-term meditators and non-meditators.

In addition to the physical benefits, meditation has also been found to have psychological benefits, such as better stress management skills, increased self-awareness, improved emotional well-being, and greater empathy for oneself and others.

Frequently asked questions