Скачать или смотреть Lesson 3: Mindfulness NeuroMeditation

Mindfulness meditation often does not involve an explicit attentional focus. Typically, it is characterized by an open presence and a non-judgmental awareness of sensory, cognitive, and affective experiences as they arise in the present moment. The handful of research studies examining EEG activity during Mindfulness meditation practice consistently report increases in frontal theta power as well as increased frontal theta communication (Cahn, et al., 2010; Aftanas, et al., 2010).

This is important because theta is a slow brainwave and may serve as a counter-balance to the typical fast brainwave activity observed in persons experiencing chronic stress or anxiety. Previous research has established that persons demonstrating greater theta activity tend to have lower state and trait anxiety scores (Inanaga, 1998). Not surprisingly, increased frontal theta during meditation has been associated with decreases in both state and trait anxiety levels (Shapiro, Jr., 2008; M. West, 1987).

A comparison study, examining the EEG signatures of a Focus meditation versus a Mindfulness meditation found that the Mindfulness practice was associated with higher levels of frontal theta, suggesting a quieting down of these regions (Dunn et al., 1999).

CHOOSING A NEUROMEDITATION STYLE: MINDFULNESS

If the lists below are consistent with your goals or concerns, Mindfulness practices may be a good fit.

Goals Mental Health Targets

• Learning to let go • Anxiety

• Creating distance from thoughts, •Chronic Stress

feelings, and behaviors

• Reducing judgment

• Increasing awareness of bodily states

• Increasing awareness of and regulating emotional states

• Calm awareness of present moment

Practicing Mindfulness

Mindfulness is one of the few meditation styles that can be practiced nearly anywhere or any time. While the informal, daily living practices are extremely powerful and important, it is also important to engage in formal practices, such as sitting meditation. Many mindfulness practices will use a guided meditation that directs attention toward some aspect of present moment awareness, whether that is the breath, bodily sensations, feelings, or thoughts. In the guided meditation, Dr. Tarrant will take you through a mindfulness of thoughts practice using imagery of leaves floating down a stream. Click on the downloads section on the right to begin.

Learn More...

If you would like to learn more about how to bring the Focus style of NeuroMeditation into your life, you may explore our other guided meditations. We also offer live/online classes, and individual coaching with one of our certified instructors. If you would like to learn more about how to bring this into your work with clients or students, check out our workshops and intensives or the process to become certified yourself. www.neuromeditationinstitute.com