Meditation and the Voice of the Heart

Meditation has been practiced for thousands of years, and has been part of many religions -- Hinduism, Buddhism, Christianity, Jewish mystical cabbalism as well as tribal shaman practices of the natives and aboriginals. Various methods of meditation have been taught, sometimes using uncommon means, other times with exacting rituals reserved for the initiated. The better known ones include breathing control, assuming various physical positions, doing certain dances and chants, repeating a mantra, praying, and contemplating images or icons. Whatever method, the aim is to direct the mind to a single focus. While New Age espouses meditation, it is a great deal more than a fad based on ancient exotic or religious cultural practices. Science extols its benefits. Serious studies have shown that meditation can maintain and restore circuits in the brain and the nervous system as well as stimulate the immune system.

A recent article on meditation in the Canadian edition of Time magazine (August 4, 2003) stated that the number of adult Americans who regularly practice meditation to manage their stress is estimated at more than ten million. The teaching of meditation methods is more and more common in schools and offices. As well, meditation is an integral part of treatment in some hospitals and of rehabilitation programs for some prisoners. Meditation is prescribed by an increasing number of doctors along with medication and dietary modifications. It has been undeniably proven to help manage chronic pain, slow heart disease, bolster treatments for AIDS, cancer (breast and prostate cancer in particular), infertility, depression, anxiety, and attention deficit. It also helps control drug or alcohol dependency and reduce antisocial behavior.

Studies have shown that those who meditate regularly alter the activity in different parts of the brain (increase theta waves associated with relaxation, decrease activity in the frontal and parietal lobes which process sensory information, activate the limbic system, decrease activity in the right hemisphere which is linked to anxiety and increase activity in the left hemisphere which is associated with feelings of harmony and happiness, reprogram the stimulation from the reticular formation and the thalamus). As a result, some responses, such as fight or flight, which increase stress signals in the body are neutralized. These are replaced by feelings of harmony, calm and well-being which bring about mental restoration, encourage self-healing and foster an attitude of cooperation. There is a physiological basis in the premise of the Buddhist philosophy which says that being seated in silence while directing the mind to a single focus such as the breath, a word or an image, training to be in the here and now far from the worries of the past and the future, makes it possible to transcend reality by accepting it more easily. It leads to a feeling of harmony with the Universe.

Ten to forty minutes twice a day are sufficient to attain internal peace and reach a psychological and physical Nirvana. The Time article concluded that we can spend a great deal of time worrying, but that the time spent meditating reminds us that how we feel inside is what is important and from it comes clear thinking and a sense of control over our lives. It is not practical to aim for the deep trances of the Yogi masters who can, for example, increase their body temperature to such a level that they can dry wet towels on their backs in the icy climate of the Himalayas.    

Meditation comes from wisdom handed down through generations and is based on an elementary health principle forgotten in our modern life. The recurrence of some diseases and our inability to cure them is pushing modern-day science to rediscover the value of meditation and spread its virtues.

Recently, scientists have been paying special attention to meditation as it relates to the heart. Ancient thought says that we must listen to the Voice of the Heart and popular expressions such as following one's heart, being kind-hearted, and keeping a light heart as well as being heartsick, having a heart of stone, being heart-stricken and having a broken heart give expression to many of our feelings. The heart is at the center of our feelings of love but also of the harmony in our lives. If by modifying brain activity we can reach a state of well-being, it is felt in the body and its organs. Of course, the heart is a most important receptive site when it comes to our prominent emotions: joy, sorrow and fear.

Physiologically, the heart is much more than a pumping muscle. It secretes hormones and has a complex neuronal network -- in itself somewhat like a small brain -- which communicates with the brain via the autonomic nervous system. Therefore, our brain is sensitive to the congruity in the rhythms of the heart and responds to the emotions the heart feels. The heart-brain system operates via biofeedback. If there is chaos in the rhythms of the heart because of anger, frustration, anxiety and worry it diminishes the efficiency of the brain, while on the other hand cardiac congruity means that the responses of the brain are quicker, more precise and expedient.

As stated by psychiatrist David-Scheirber in his book Overcoming Stress, Anxiety and Depression Without Medication or Psychoanalysis (2003, Editions Robert Laffont) and the researchers at the Heartmath Institute, this congruity improves mental health as well as that of the heart and the whole being. Our thoughts, our emotions and our body make up a whole for which heart-brain harmony is crucial. They advocate the practice of restoring this congruity through meditation which concentrates on the heart. This is done by recalling a positive feeling -- love, compassion and gratitude -- and how it is felt. It stabilizes heartbeats and the emotional brain. Receiving a message that  it must maintain this state, the brain's cognitive and problem-solving functions have a precise aim. The calm that follows makes the mediator more apt to have accurate inspirations and intuitions as well as sharper perceptions and understanding which unfold through an alert and fluid positive mind. The authors warn to be especially aware of states of anger and frustration which are noxious and destabilize. By identifying them and working to restore cardiac congruity, their impact will be lessened and replaced by problem-solving thoughts and actions.

Learning to connect in order to modulate the heart's rhythm a few minutes a day as well as a few seconds at a time each time feelings of frustration, sorrow, anxiety or stress are felt is somewhat like learning to listen and communicate with the visceral self. Mastery of cardiac congruity has resulted in improving the conditions of those suffering from heart problems, insomnia, exhaustion, anxiety and mental fatigue. It seems to lower blood pressure as much as losing twenty pounds would and twice as much as a salt-free diet. Practiced thirty minutes a day, five days a week, for one month meditation improves hormonal balance by increasing some one hundred percent the levels of DHEA -- considered by some to be a real fountain of youth -- and by significantly reducing the secretion of the stress hormone cortisol. Saying that "the heart has its reasons which reason knows nothing of" needs to be seriously revised.

Whatever the rituals, the incense, the candles, the place, the words or the beliefs, done alone or in a group, meditation is above all a search for a specific state. Because it is an internal striving, it is up to each one to choose and control it while refining the experience with practice. While taught as a valuable tool on the spiritual level, it is becoming more and more clear that it is just as useful psychologically and physiologically. The body and the mind, thoughts and emotions, the individual and the way he sees his environment are not limited by barriers. Sophisticated medical research methods are discovering in the most complex biological mechanisms the foundation of simple human truths known for ages. That says a lot about our attachment to our complicated lifestyle with all its daily obligations and worries which we take much too much to heart.

Meditation is simple. You only have to take the time to get into the habit. Once you do, your quality of life and your health will be that much improved. Also, perhaps it is a simple means of rediscovering the true sense of your sacred core.

ABC of Meditation

Find a quiet place with few distractions.

Close your eyes to reduce outside stimuli.

Focus on the breath.

Focus on a word, a short sentence, an object or visualize a pleasant scene.

Practice for ten to forty minutes twice a day.

Meditation for Cardiac Congruity

Take a few deep breaths to draw up the heart within the chest.

Summon up positive emotions -- joy, love, peace and gratitude.

It can be helpful to visualize a happy memory or a scene where you feel comfortable.

Practice twice a day ten to forty minutes. Repeat during the day as needed when faced with nervous tension, anxiety, unpleasant situations or conflict.

Active Meditation and Contemplation

Concentrate on a repetitive task or a simple activity such as walking, cooking, painting, sculpting, dancing, knitting, practicing Tai Chi, drawing of mandalas, etc. Engage in the activity without pressure or noticing the time. Put the emphasis on the process rather than on the results.

Spend time in nature focusing on the waves of a lake, a waterfall or on the leaves of trees, on the stars in the night sky, on fish in an aquarium, on a fire in the hearth, on the flame of a candle, on an animal, etc.

Listen to relaxing music, such as Mozart, or to sounds of nature.

Always

Make the best of life's good moments, appreciating the feelings of well-being and peace they bring. Reduce needless exposure to violence whether in films or on television.

By Diane Grenier, Family Support Services