MYSTICAL MENTORS
promotes clear thinking, and assists you in becoming
less prone to depression and able to bounce back more
easily from brain injuries such as stroke. Doing both
Mindful Meditation for the Brain
aerobic and coordination-stimulating physical exercise
Breathe deeply and slowly into your diaphragm
(like table tennis, swimming and cross-country skiing)
and calmly focus on how the air feels as it moves
appears to have the most brain – and whole body
in and out of your body.
– benefi ts.
After taking several deep breaths, as you
Brain Exercise
begin to feel more comfortable and relaxed,
Life-long learning and challenging yourself to do
direct your attention to your brain. Calmly ask
activities that will stimulate your brain are essential to
yourself, “What behaviors have I been engaging
maintaining brain plasticity. Engage in work, hobbies
in that are preventing me from experiencing
and adventures that push you past your mental
optimal brain health and performance?” Allow
comfort zone.
answers to come into your mind; yet do not
put any negative charge or self-judgment
Intellectual exercises such as doing crossword
upon them. Simply let them be what they are.
puzzles, playing chess, solving math problems, visual
However, if discomfort or negative reaction
perception games, learning new languages, playing
arises with any thought, use the breath to guide
musical instruments, etc. can improve brain function
you back into a calm state.
and boost production of nerve growth. The more
neural connections one has the more reserve capacity
Once youʼve fi nished your self-inquiry, bring
there is to help stave off diseases like Alzheimerʼs.
in the practice of Tonglen and breathe in self-
compassion for the fact you simply made unwise
Stop Smoking, Limit Alcohol
or uninformed choices in the past that were not
Vasoconstriction, an immediate eff ect of smoking,
benefi cial to your overall brain performance,
reduces blood fl ow through the carotid arteries and
and your new knowledge about brain heath and
the brainʼs blood distribution system. Blood becomes
fi tness will now aid and empower you going
infused with poisonous carbon monoxide instead of
forward. Extend empathy to all other human
oxygen. While smokers may temporarily experience
beings who have been in your shoes as well.
increased concentration, overall brain function is
Continue breathing calmly and slowly for
reduced dramatically.
several in and out cycles, and then gently begin
Although red wine has been shown to be benefi cial
to focus on all the positive and healthy choices
against heart disease, alcohol does not have a
you are committed to make every day from now
protective eff ect on the brain, and impairs brain
on. Visualize your brain working in an effi cient
function even with moderate consumption.
and energizing manner with your entire body,
and how your strong yet non-obsessive
Sleep and Socializing
dedication and non-preachy enthusiasm will
Numerous clinical studies have demonstrated that less
have an empathetic, positive and inspirational
than six hours of sleep nightly decreases blood fl ow
impact upon everyone you come into contact
to the brain, causing premature neural aging as well
with.
as impaired cognitive function in the majority of those
Breathe deeply for several more minutes,
studied.
and then take time to write down your new
A 2008 study at the University of Michigan found
choices for the present and future. Practice this
that the more socially engaged people are, the higher
meditation often to help create and strengthen
their cognitive performance, perhaps because social
new neural pathways in the brain that will
interaction involves many behaviors that require
solidify your healthy new direction. If you slip up
memory, attention and control.
and fall back into any old, unhealthy behaviors,
I created the following mindfulness meditation
re-engage mindfully and begin again.
intended to foster love and respect for your brain in a
non-egotistical manner, and assist you in dedicating
the necessary time and energy into giving your brain
the proactive attention it requires. This meditation can
also be used for other parts of your physical body, as Suzanne Matthiessen teaches proactive,
well as your thoughts, choices, actions and behaviors. empowering, Mindfulness-Based
Either sit in a comfortable cross-legged position with
approaches to human confl ict and
your spine comfortably straight, or lie on your back
communication challenges to individuals,
with your legs uncrossed, arms at your sides, palms
groups and businesses both in person
facing upward, and your eyes open or closed.
and online. Visit her website,
CommunicatingHumanity.org
for more information.
Oracle 20/20 February 2009 13
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