I think it’s safe to say that the majority of us have heard that meditation is powerful, and it can lead to better health both physically and mentally. For example, meditation can support:
Decreased stress
Reduced blood pressure and improved cardiovascular health
Improved mood
Decreased experience of pain
Increased attention and focus
Greater self-awareness
And the list goes on!
But not everyone is at a point where they can simply sit pretzel-style or lie down and remain still and quiet for an extended period. To many of us, meditation feels out of reach and something that we will never be able to accomplish.
But what if we found our own version of meditation? And what is it exactly that makes meditation so powerful and beneficial?
One of the particular benefits of meditation is that it helps us achieve an “Alpha brainwave state.” (Huh?) Okay, here’s a super quick mini lesson in neurophysiology. Our brains are constantly firing waves of energy, from neuron-to-neuron. These “brainwaves” can be slow and large, or they can be fast and small. Each wave pattern has a different name (e.g., Alpha, Beta, Theta, and so on). When a particular brainwave is predominant in the brain, a person will experience a certain state. For example, if Delta waves are predominant, you are likely in a deep, restful sleep. On the other hand, if your brain’s electrical activity is predominantly Beta, you are likely wide awake and able to focus and attend to the environment around you. So what does this have to do with meditation?
One of the benefits of meditation is that it helps our brain become predominantly Alpha. Alpha is where we experience quiet-alertness, relaxation, and can be calm but focused. It’s where we feel at ease or in flow. It is in this Alpha state that our bodies can relax and restore and we can find middle ground; we are neither too energized with a racing mind, nor are we too groggy and sleepy. Finding our alpha state is helpful throughout the day because it affords us mini “resets” after a period of intensity whether from thinking, moving, or feeling.
But there are a lot of ways we can get to Alpha—beyond traditional meditation!
If you’re not an avid yogi who relishes Shavasana or don’t channel your Inner Buddha, you don’t have to meditate to get the benefits! Getting into Alpha comes when we are in the present moment whether we’re being extremely mindful of our body’s movements/sensations or even shifting awareness from our racing inner thoughts to only paying attention to the world outside us in that very moment. Some possible meditation alternatives that can still elicit an Alpha brain state and improve our physical and emotional wellbeing include:
Walking/running/hiking outside, especially surrounded by nature
Exercise classes, especially where you are carefully following an instructor and moving to the beat of music.
Exercising at home, especially when you’re focusing on your balance and slow, controlled bodily movements such as yoga, pilates, or even at-home barre.
Focusing on your breath. I’ve even taught this to kids! Hold a medium-sized, air-filled ball in your lap. Take a deep breath in. As you exhale, squeeze the ball gently while drawing your belly button toward your spine. You can do this seated in a chair or on the floor or even while lying on your back. Repeat 5-10 times and notice the rise and fall of your belly and chest throughout. Notice how you feel afterward.
Using “binaural beat technology” which helps elicit more alpha brainwaves through sound. My particular favorite is when this technology is combined with music—check out Vital Links and learn more about their Quickshifts
So if you’re ready to get all of the benefits of meditation without having to sit still and remain quiet, ask yourself, “what is my version of meditation?” Years ago, I never would have seen myself as a “meditator;” however, I did notice how much more relaxed and resilient I felt after my Pure Barre classes or even after a long run. I realized that these activities allowed my mind to quiet and for me to become more connected to my body. This was my version of meditation. Fast-forward to the present, I do meditate Buddha-style now, but it’s still only one tool in my “self-care toolbox.” Some days I meditate and other days I reach Alpha in a different way.
Now, how will you get there?
Resources
Ablen, V, Kleinert, J, Struder, H.K., & Schnieder, S. (2014). Brainwave entrainment for better sleep and post-sleep state of young elite soccer players: A pilot study. European Journal of Sport Science, 14(5), 393-407. Retrieved 3/12/2021 from https://www.mindtecstore.com/bilder/tabs/SleepShepherd_Effectiveness-on-Elite-Atheletes_en.pdf
Bergland, C. (2015). Alpha brain waves boost creativity and reduce depression. Psychology Today. Retrieved 3/13/2021 from https://www.psychologytoday.com/us/blog/the-athletes-way/201504/alpha-brain-waves-boost-creativity-and-reduce-depression
Horowitz, S (2010). Health benefits of meditation: What the newest research shows. Alternative and Complementary Therapies, 16(4), 223-228. Retrieved 3/14/2021 from http://transformationalchange.pbworks.com/f/Health%2BBenefits%2Bof%2BMeditation.pdf
Meda, K. (2020). How to manipulate brain waves for better mental state. Jefferson Health. Retrieved 3/13/2021 from https://thehealthnexus.org/how-to-manipulate-brain-waves-for-a-better-mental-state/#:~:text=Meditation%20or%20Exercise&text=Besides%20relaxation%2C%20alpha%20waves%20may,do%20high%20intensity%20work%2Douts.
National Geographic (2017). We are wired to be outside. National Geographic. Retrieved 3/13/2021 from https://www.nationalgeographic.com/science/article/nature-fix-brain-happy-florence-williams
Surangsrirat, D. & Intarapanich, A (2015). Analysis of meditation brainwave from consumer EEG. IEEE Southeastern Conference 2015 (April 9-12, 2015; Fort Lauderdale, FL). Retrieved 3/15/2012 from https://ieeexplore.ieee.org/stamp/stamp.jsp?arnumber=7133005&casa_token=8SqldG-kEXIAAAAA:_y778MCQxTuOFfOGuMKXW8jk-kF1obMTmT6ZzGQS7gqEn6TTJX7iAaHr9dSVuj45elV6Ts2P&tag=1