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Science Shows Meditation Can Keep the Brain Young (and Guide for Beginnners)

Science Shows Meditation Can Keep the Brain Young (and Guide for Beginnners)

Plenty of scientific studies have shown that physical exercise is a powerful tool to slow down the effects of aging. Among other benefits, regular exercise helps us maintain our strength, endurance, and flexibility as we age.

Now it turns out that there’s an easy way to slow down the aging in our brains! An exciting new study from Harvard University shows that a simple practice, if done regularly, can prevent aging in the brain. The tool? Meditation. We’ve all heard that it produces feelings of relaxation and peace, and is good for stress reduction. Now, for the first time, scientists have actual proof that meditation can actually reverse the aging process in the brain. Using sophisticated medical technology, Harvard researchers have shown that meditation produces measurable changes in crucial parts of the brain that control emotion, memory, and learning.

The Study

In the 8-week study, Harvard researchers used magnetic resonance imaging to compare the brains of two groups. One group practiced mindfulness meditation exercises for 27 minutes per day during the 8-week period, and the other group did not meditate during the study. Both groups also filled out questionnaires before and after the study that measured participants’ levels of stress and anxiety. MRI scans of participant’s brain were taken both before and after the study. At the end of the study, the MRI images showed striking differences between the two groups in crucial areas of the brain that control emotion and thought.

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The Results

The researchers found that the hippocampus, which usually shrinks with age, was thicker in the meditators after the 8 weeks, and unchanged in the nonmeditators. The hippocampus controls memory, learning, self-awareness, and compassion; functions associated with mindfulness meditation.  The amygdala, which controls emotions such as stress and anxiety, showed a decrease in density in the meditators. The researchers associated this decrease with the reduction reported by the meditators, but not by the other group.

Benefits of Meditation in Daily Life

So, how would these brain changes brought about by meditation translate into real life? The meditators reported feeling less stress and anxiety than the control group. Meditation causes you to slow down repeatedly and to practice focusing on your breath (or a mantra or image, depending on what kind of meditation you are doing). This can build the habit of stopping before you react, instead of just reacting without thinking. Say an angry coworker approaches you with an angry comment, accusing you of making a mistake. If you aren’t prepared, your instincts would probably be to go on the defensive, and you might find yourself in an argument. If you stopped and took a breath before you began your conversation, however, you could approach the conversation in a way that would help your coworker to relax and to release his or her anger. If someone cuts you off on the highway, your habit of pausing to breathe before reacting might stop you from reacting with a loud honk or an angry gesture.   Feeling less angry and stressed can enhance your life and the lives of those around you, as well. In addition, your brain will remain active and retain the ability to learn and remember, functions that we tend to lose as we age.

How to Meditate

If you’ve never meditated, but would like to start, there are many resources available. If you’re interested in meditating with a group, just Google “meditation groups” and see what you can find near you. Many excellent books and tapes with meditation instructions and guided meditations are available on Amazon. Tara Brach and Pema Chodron are two widely popular teachers who have published books and tapes on meditation. There are many other wonderful teachers in addition to those two.

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A Meditation for Beginners

Here’s a very simple meditation you can do anywhere,  anytime – in your living room, your office, even your car.

1. Take a comfortable position: you can sit cross-legged on a cushion, or upright on a chair, whichever is most comfortable. Your spine should be upright but not stiff, shoulders relaxed. Keep your head up, as if lifted by a invisible string. Place your hands firmly on your thighs, palms down or upright, whichever feels more comfortable.

2. Direct your gaze a few feet in front of you. Hold a soft, steady gaze.

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3. As you breathe in and out, taking deep, natural breaths, keep your attention on your breath. When your mind wanders (and it will) gently bring your attention back to your breath. In the beginning your mind will be very busy and full of chatter; don’t worry! Just let your thoughts rise and fall and keep coming back to the breath.

4. Start with 10 minutes per day. Gradually increase your time as you feel more comfortable with the practice.

Again, if you want to go further, seek out some of the resources mentioned in this article.  As you go along, know that not only are you reducing your stress and anxiety, but you are keeping your brain young and healthy, too!

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Featured photo credit: Pray by belgian chocolate via imcreator.com

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Last Updated on July 18, 2019

10 Small Changes To Make Your House Feel Like A Home

10 Small Changes To Make Your House Feel Like A Home

Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

1. Make the Windows Your Own

When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

2. Put up Some Art

If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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Hanging art on the walls will instantly give it personality and make it feel like home.

3. Improve the Aroma

A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

4. Put out Lots of Pillows and Throws

A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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5. Instantly Class up Your Closet

If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

Not only do they look great, but they are better for hanging your clothes as well.

6. Improve Your Air Quality

One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

7. Fill it with Plants

Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

8. Change the Doorknobs

Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

9. Upgrade Your Tub or Shower

There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

Install a new shower or tub today to make your bathroom worthy of a place in your home.

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10. Fresh Cut Flowers

You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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