Spoiler Alert: 3 New Languages Available

June 9, 2018

meditation app, best meditation app, muse

We’ve been hard at work over at the Muse HQ on a much-requested project: Internationalization!

We’re excited to announce that next week the full Muse e-commerce experience will be available in French, German, and Spanish.  On top of that, French, German, and Spanish customers will also be able to experience the Muse Meditation app with guided soundscapes in their default phone language setting.

best meditation app, muse meditation, meditation

 

Next on the list? Italian and Japanese! Launch date? Stay tuned!

To celebrate the launch (and Father’s Day) we’re offering Muse for the lowest price of the year – over 25% off!

 

Muse Makes Meditation Easy. 

Welcome to Muse: your personal meditation assistant. Muse is the first tool that gives you accurate, real-time neurofeedback on what’s happening in your brain while you meditate.

Stop guessing if you’re doing it right — start tracking your progress and reaching your goals. No promo code required.


FREE SHIPPING & MONEY BACK GUARANTEED 

Video: Interview with Co-founder Chris Aimone and EVP of Sales Jackie Cooper

June 15, 2018

Over the past week, we were lucky enough to be invited to host the Mindfulness Room at the 2018 Salesforce Connections conference in Chicago.

During the conference Muse co-founder Chris Aimone and Jackie Cooper, our EVP of sales & marketing sat down with the Salesforce Live team to discuss how Muse came to life, how we’ve seen it help change lives, and where we’re going.

In our calm, dark oasis we had a steady stream of mindful conference goers, many of which were in need of help starting their personal mindfulness practice. We ran 6 stations of Muse demos as well as our visual Nanoleaf Campfire experience which connects users to a stunning panel of glowing panels that change colour and brightness depending on their mental state.

muse meditation app

muse meditation app

 

Thank you to everyone who came by and spent time meditating with us!

Interested in experiencing Muse first hand? You can follow our events list HERE to see if we’ll be running demos in an area near you, or you always have the option to purchase one for yourself:

Muse Makes Meditation Easy. 

Welcome to Muse: your personal meditation assistant. Muse is the first tool that gives you accurate, real-time neurofeedback on what’s happening in your brain while you meditate.

Stop guessing if you’re doing it right — start tracking your progress and reaching your goals.


FREE SHIPPING & MONEY BACK GUARANTEED 

 

How Meditation Increases Emotional Intelligence & Leadership Potential

June 20, 2018

There’s a big difference between being a leader, and a great leader, one that leaves behind a legacy and inspires millions of people. Think about it – we can all easily name off a list of CEOs, Presidents and Prime Ministers, but if asked to name a leader that has inspired an entire generation, we tend to think of only a handful of people, such as the Dalai Lama or Nelson Mandela. We may also think of leaders closer to home, such as Barack Obama or Sheryl Sandberg.

So, what makes them such effective leaders?

After all, it only takes a quick glance at leadership in government, corporations, and within the media to know that it is not enough to just be intelligent, powerful or charismatic in order to be called an inspiring leader, or earn the same level of respect as the group mentioned above.

The difference comes down to one common thread that exists between all inspiring leaders: a high level of emotional intelligence or EI/EQ.

Fortunately, EI is a set of skills that can be developed and cultivated over time with practice – read on to learn more! 

emotional intelligence, what is emotional intelligence

 

What is Emotional Intelligence?

Emotional Intelligence is the capacity to recognize our own feelings and those of others and to manage emotions effectively in ourselves and our relationships. (1) A key characteristic involves the ability to adjust emotions and adapt quickly to a different environment or for a specific goal.

A common misconception is that emotional intelligence refers to being sensitive, or having a high level of empathy. You can have both of those traits, yet not be emotionally intelligent if you are not self-aware of your emotions or know how to manage them.

According to Dr. Daniel Goleman, a world-renowned psychologist, author and Emotional Intelligence coach, there are four competencies of emotional intelligence that are required for effective leadership: (1)

  1. Self-awareness
  2. Self-management (self-control, adaptability, positive outlook, achievement orientation)
  3. Social awareness (empathy, organizational awareness)
  4. Relationship management (mentor, influencer, inspirational leadership, conflict management, teamwork)

Adding to the above list of key components of a high EQ, there are several red flags that can offer insight on an individuals lack of EQ.

Interested in measuring your own baseline emotional intelligence? There are a lot of online EI tests you can take as well, like this one found on the popular site Psychology Today.

emotional intelligence, what is emotional intelligence

How To Increase Emotional Intelligence With Meditation

Just as a professional athlete needs to train their bodies for strength, effective leaders need to train their mind for strength as well – and meditation and a consistent mindfulness practice are the most powerful tools to help achieve this.

While meditation alone will not create a well of emotional intelligence, it will simultaneously strengthen the mind across all four emotional intelligence competencies mentioned above, which enables emotional intelligence and effective leadership to take place.

How is meditation able to do this?

Meditation is not just spiritual fluff – this exercise physically changes the structure of the brain, builds new neural pathways and can weaken others. In particular, research has shown that meditation can strengthen the following areas related to emotional intelligence:

Emotional Self-control

Meditation helps to control our immediate reactions. For example, it weakens neural connections to the fear centre of the brain – the amygdala – where primal reactions such as fear and anger are triggered. In contrast, it also strengthens the neural connection to the assessment centre of the brain – the prefrontal cortex – where rational thought and logic reside. (2)

Strengthening these connections allows for more thoughtful responses as a leader and an overall calmer demeanour.

Empathy

Being able to understand how others feel and tune into their emotional state, helps us become more effective communicators, and therefore more effective leaders.

Research shows that the connection between the dorsomedial prefrontal cortex – the ‘me centre’ of the brain that references back to personal perspective and also infers other people’s state of mind – and the insula – involved in ‘gut-level’ feelings – becomes stronger after meditation. This strengthened connection enhances our capacity to understand where another person is coming from, and put ourselves in their shoes. (2)

emotional intelligence, what is emotional intelligence

Self Awareness

Meditation encourages greater ‘gut level’ intuition, which is governed by the insula region of the brain. The role of the insula is to monitor bodily sensations and assesses whether they are benign or harmful, and a strengthened insula will be better able to pick up on bodily cues from the muscles, skin, ears and eyes, if something doesn’t feel right. (2)

Together, a strengthened insula and prefrontal cortex (where logic and rational thought reside) help develop the ability to pause, reflect and evaluate how we think and feel on a daily basis.

This greater self-awareness can, therefore, help guide leaders when it comes to making hard decisions.

Conflict Management

Effectively navigating a conflict requires the ability to find common ground and understand different perspectives. This is made possible when we approach a conflict with a mindful approach.

As shown above, meditation enables this mindful approach by improving emotional self-control, self-awareness and empathy. It helps us develop the ability to acknowledge that we have our own biases, emotions and sense of distorted perspective. This opens the door to ownership and acceptance of responsibility.

Once we are aware of our emotions and bias, we can prevent them from affecting our decisions or actions, all while being more sensitive to a different point of view. You can read more on how to use mindfulness to improve conflict here. 

How To Get Started With Meditation

If you are a beginner to meditation, start with focused meditation. This calls for an object to be the center of your focus, driving all other thoughts away.

To get in the habit, try guided meditation sessions with an app like Muse; this will make the process easier and more enjoyable. The Muse app also pairs with a brain sensing headband that will translate your brainwaves into the sounds of weather, allowing you to understand when your thoughts have wandered.  The combination of the Muse app and Muse headband help you keep track of your progress, and provide valuable insights for building a consistent practice.

Start with three minutes per day, and then build up to longer sessions if you want. Make it a consistent habit and you should notice a shift within just a few weeks.

Related Articles:

SOURCES

  1. Media, K. and WooCommerce, B. (2018). Emotional and Social Intelligence Leadership Competencies: An Overview. [online] Key Step Media. Available at: https://www.keystepmedia.com/emotional-social-intelligence-leadership-competencies/  [Accessed 21 May 2018].
  2. Gladding, R. (2013). This is your brain on meditation. [online] Psychology Today. Available at: https://www.psychologytoday.com/us/blog/use-your-mind-change-your-brain/201305/is-your-brain-meditation  [Accessed 21 May. 2018].

Meditation: The Missing Link In Post Concussion Syndrome Treatment?

June 25, 2018

A concussion causes direct damage to the emotional centre of the brain, the amygdala, increasing the likelihood of mental health disorders. Fortunately, meditation can help rewire this part of the brain.

Most of us are familiar with a concussion, the most common form of mild traumatic brain injury (TBI). However, we’re not as aware of the 30 percent of patients that continue to struggle with serious symptoms well after the recovery period for a concussion, known as post-concussion syndrome disorder (PCS).

This is a serious disorder that disrupts the ability to lead a normal family, social and professional life, and can take a big toll on mental health; patients often have to restructure their entire life in order to simply avoid triggering symptoms.

Fortunately, there is hope for PCS patients that are struggling with their mental health. Research has shown that mindfulness-based stress reduction training  (MBSR) can improve mood, memory, attention and overall quality of life for PCS patients. [1]

What Is Post Concussion Syndrome?

Typically, the major symptoms following a concussion last up to two weeks, and full recovery takes place within a month. [2]

In the case of PCS, symptoms persist beyond the normal two week period and can last for months, or even years.

Lingering symptoms that indicate PCS are: [2]

  • Headaches
  • Dizziness
  • Fatigue
  • Irritability
  • Insomnia
  • Reduce tolerance to noise and light
  • Problems with memory and concentration

If you have any of these symptoms following two weeks after a concussion, speak with your doctor about post-concussion syndrome.

post-concussion syndrome, post-concussion syndrome treatment.

Certain risk factors also increase the likelihood of PCS: [2]

  • Age
  • Being female
  • History of previous concussions
  • History of mental health disorders, such as anxiety or depression
  • History of migraines
  • History of seizures
  • The severity of impact
  • Major visual symptoms soon after injury
  • The duration of initial symptoms

Post Concussion Syndrome Treatment

Managing PCS is often a matter of allowing the brain time to rest and recover, by avoiding both physical and cognitive triggers, such as work, looking at a screen or being in social settings.

However, depending on the severity and duration of an individual’s symptoms, specialized therapies are sometimes prescribed.

These are tailored based on the individual and include: [3]

  • Vision therapy
  • Vestibular (balance) therapy
  • Physical therapy
  • Exertional (light aerobic exercise) therapy
  • Cognitive behavioural therapy
  • Psychotherapy or antidepressants for mood problems

It’s also important for patients to take extra care with their diet and lifestyle:

  • A healthy diet ensures that the brain receives the right micro and macro-nutrients to function; essential fatty acids from flax, hemp, chia, walnuts and fish are especially important for cognitive function. [4]
  • Aerobic exercise under clinical supervision helps rewire brain circuitry and restore normal blood flow to the brain.
  • Restorative sleep is crucial, as this is when the brain processes information and changes from the day, repairs and heals itself overnight.

post-concussion syndrome, post concussion syndrome treatment

Post Concussion Syndrome and Mental Health

 
Not only do concussions trigger mental health problems due to the disruption of a normal lifestyle, but they also impact mental health at a physiological level.

A concussion can physically damage the emotional centre of the brain known as the amygdala. [5]


The amygdala plays an important role in storing memories and is responsible for the perception and regulation of primal emotions such as fear, anger and sadness. When the amygdala is damaged, emotional self-control becomes much more difficult, and it puts someone with PCS at a much higher risk for anxiety disorders, such as generalized anxiety disorder (GAD) and post-traumatic stress syndrome (PTSD). [5] [6]

Given that PCS has a direct impact on the amygdala, it is necessary for a PCS patient to undertake treatment that is specific to emotional regulation; while medication can help improve mood, it is a short-term solution that does not consider rewiring brain circuitry for better emotional control.

post-concussion syndrome, post-concussion syndrome treatment.

Improving Mental Health with Mindfulness

Scientists have found that mindfulness-based stress reduction training (MBSR), a combination of mindfulness meditation, body awareness and yoga, is an effective tool for rewiring the emotional centre of the brain.

For example, a 2013 study published in the Journal of Head Trauma Rehabilitation found that people with PCS showed significant improvements in quality of life, self-efficacy, working memory and attention after a 10-week MBSR program. [7]

Another study published in NeuroImage: Clinical revealed that an 8-week MBSR program for patients with GAD resulted in less amygdala activation and an improvement in the frontal-limbic cortex, which is another area that is crucial for the regulation of emotions. [8]

Mindfulness Meditation: The Key To MBSR

The most important element within an MBSR training program – and one that is both accessible and affordable to patients on a regular basis –  is mindfulness meditation.

Science continues to show that meditation strengthens the assessment center of the brain (the lateral prefrontal cortex), which engages in logical reasoning and rational thought, and weakens the fear centre of the brain (the amygdala) that responds with fear and anger.  [9]

Getting Started with Mindfulness Meditation

Mindfulness meditation can be learned through an instructor, group class, or – perhaps ideally for PCS patients – guided meditation sessions at home.

If you are a PCS patient, adding neurofeedback to your meditation session is highly recommended. This is a specific treatment that has been studied for use in traumatic brain injury (TBI), where ‘patients are able to see or hear representations of data related to their own physiologic responses to triggers, such as stress or distraction, in real time and, with practice, learn to alter these responses in order to reduce symptoms and/or improve performance’. [10]

According to a 2017 study in Medical Acupuncture, the use of at-home neurofeedback devices for TBI patients helped improve motivation for treatment, attention and mood.

Fortunately, this combination of guided meditation and neurofeedback can be found in the Muse app and brain-sensing headband; it tracks your brainwaves as you meditate, whether it’s with the assistance of a guided session or simply the sounds of nature. Feedback is communicated to PCS patients in the form of gentle guiding sounds and visuals e.g. the sound of ocean waves picks up when the mind is distracted, and the waves quiet down when the mind is calm and focused.

To learn more about Muse, visit http://www.choosemuse.com/how-does-muse-work/

 

SOURCES

[1] Azulay, J., Smart, C., Mott, T. and Cicerone, K. (2013). A Pilot Study Examining the Effect of Mindfulness-Based Stress Reduction on Symptoms of Chronic Mild Traumatic Brain Injury/Postconcussive Syndrome. Journal of Head Trauma Rehabilitation, 28(4), pp.323-331.

[2] Concussion Legacy Foundation. (2018). What is PCS?. [online] Available at: https://concussionfoundation.org/PCS-resources/what-is-PCS [Accessed 4 Jul. 2018].

[3] Concussion Legacy Foundation. (2018). What is PCS?. [online] Available at: https://concussionfoundation.org/PCS-resources/what-is-PCS [Accessed 4 Jul. 2018].

[4] Gomez-Pinilla, F. and Kostenkova, K. (2008). The influence of diet and physical activity on brain repair and neurosurgical outcome. Surgical Neurology, 70(4), pp.333-335.

[5] Reger, M., Poulos, A., Buen, F., Giza, C., Hovda, D. and Fanselow, M. (2012). Concussive Brain Injury Enhances Fear Learning and Excitatory Processes in the Amygdala. Biological Psychiatry, 71(4), pp.335-343.

[6] Stein, M. and McAllister, T. (2009). Exploring the Convergence of Posttraumatic Stress Disorder and Mild Traumatic Brain Injury. American Journal of Psychiatry, 166(7), pp.768-776.

[7] Azulay, J., Smart, C., Mott, T. and Cicerone, K. (2013). A Pilot Study Examining the Effect of Mindfulness-Based Stress Reduction on Symptoms of Chronic Mild Traumatic Brain Injury/Postconcussive Syndrome. Journal of Head Trauma Rehabilitation, 28(4), pp.323-331.

[8] Hölzel, B., Hoge, E., Greve, D., Gard, T., Creswell, J., Brown, K., Barrett, L., Schwartz, C., Vaitl, D. and Lazar, S. (2013). Neural mechanisms of symptom improvements in generalized anxiety disorder following mindfulness training. NeuroImage: Clinical, 2, pp.448-458.

[9] Gladding, R. (2018). This Is Your Brain on Meditation. [online] Psychology Today. Available at: https://www.psychologytoday.com/us/blog/use-your-mind-change-your-brain/201305/is-your-brain-meditation [Accessed 4 Jul. 2018].

[10] Gray, S. (2017). An Overview of the Use of Neurofeedback Biofeedback for the Treatment of Symptoms of Traumatic Brain Injury in Military and Civilian Populations. Medical Acupuncture, 29(4), pp.215-219.

 

A Deep Dive Into Brainwaves: Brainwave Frequencies Explained

June 25, 2018

We’ve all experienced that magical feeling of being hit with ‘a brainwave’. That moment of newfound clarity, shift in perspective or a novel idea. And typically, it seems to appear out of nowhere. In between sips of coffee, while out for a walk, or simply indulging your dog in a good belly rub.

While “a brainwave” can be a figure of speech to describe our thoughts, scientists and clinicians can use literal brainwaves, measured on the head, to help understand the functioning of the human brain.  As it turns out, the key to having more of these ‘aha’ moments lies in understanding the science behind brainwaves. Neuroscientists have been studying brainwaves – the popular name for the field of electroencephalography – for nearly a century.

What are brainwaves?

The brain has billions of neurons, and each individual neuron connects (on average) to thousands of others. Communication happens between them through small electrical currents that travel along the neurons and throughout enormous networks of brain circuits. When all these neurons are activated they produce electrical pulses – visualize a wave rippling through the crowd at a sports arena –  this synchronized electrical activity results in a “brainwave”.

When many neurons interact in this way at the same time, this activity is strong enough to be detected even outside the brain. By placing electrodes on the scalp, this activity can be amplified, analyzed, and visualized. This is electroencephalography, or EEG – a fancy word that just means electric brain graph. (Encephalon, the brain, is derived from the ancient Greek “enképhalos,” meaning within the head.)

One way that EEG ‘brainwaves’ convey information is in their rate of repetition. Some oscillations, measured on the scalp, occur at more than 30 cycles per second (and up to 100 cycles per second!) These cycles, also called frequencies, are measured as Hz, or hertz, after the scientist who proved the existence of electromagnetic waves.

When looked at this way, brainwaves come in five flavours, each of which corresponds to a Greek letter. As we’ll see, these different brainwaves correspond to different states of thought or experience. While there are many other ways to analyze brainwaves, many practitioners of a field called neurofeedback rely on dividing brain oscillations into these five categories.

Some of these brain oscillations are more easily detectable on specific parts of the scalp, corresponding to the parts of the brain just below. The brain has many specialized regions which correspond to different processes, thoughts, and sensations. Particular oscillations often reflect distinct regions and networks in the brain communicating with each other.

brainwaves, brain waves, brainwave frequencies, alpha brain waves

The 5 main types of brainwave frequencies

Different patterns of brainwaves can be recognized by their amplitudes and frequencies. Brainwaves can then be categorized based on their level of activity or frequency. It’s important to remember, though, that brainwaves are not the source or the cause of brain states, or of our experiences of our own minds – they’re just some of the detectable reflections of the complex processes in the brain that produce our experience of being, thinking, and perceiving.

  • Slow activity refers to a lower frequency and high amplitude (the distance between two peaks of a wave). These oscillations are often much larger in amplitude (wave depth). Think: low, the deep beat of a drum.
  • Fast activity refers to a higher frequency and often smaller amplitude. Think: high pitched flute.

Below are five often-described brainwaves, from fastest activity levels to slowest.

 

brainwaves, brain waves, brainwave frequencies, alpha brain waves

 

Gamma Brainwaves

  • Frequency: 32 – 100 Hz
  • Associated state: Heightened perception, learning, problem-solving tasks

Gamma brainwaves are the fastest measurable EEG brainwaves, and have been equated to ‘heightened perception’, or a ‘peak mental state’ when there is simultaneous processing of information from different parts of the brain. Gamma brainwaves have been observed to be much stronger and more regularly observed in very long-term meditators including Buddhist Monks.

 

brainwaves, brain waves, brainwave frequencies, alpha brain waves

Beta Brainwaves

  • Frequency: 13-32 Hz
  • State: Alert, normal alert consciousness, active thinking

For example:

  • Active conversation
  • Making decisions
  • Solving a problem
  • Focusing on a task
  • Learning a new concept

Beta brainwaves are easiest to detect when we’re busy thinking actively.

 

brainwaves, brain waves, brainwave frequencies, alpha brain waves

 

Alpha Brainwaves

  • Frequency: 8-13 Hz
  • State: Physically and mentally relaxed

Alpha brainwaves are some of the most easily observed and were the first to be discovered. They become detectable when the eyes are closed and the mind is relaxed.  They can also often be found during activities such as:

  • Yoga
  • Just before falling asleep
  • Being creative and artistic

 

brainwaves, brain waves, brainwave frequencies, alpha brain waves

 

Theta Brainwaves

  • Frequency: 4-8 Hz
  • State: Creativity, insight, dreams, reduced consciousness

According to Professor Jim Lagopoulos of Sydney University, “previous studies have shown that theta waves indicate deep relaxation and occur more frequently in highly experienced meditation practitioners.  The source is probably frontal parts of the brain, which are associated with monitoring of other mental processes.”

Most frequently, theta brainwaves are strongly detectable when we’re dreaming in our sleep (think, the movie Inception), but they can also be seen  during :

  • Deep meditation
  • Daydreaming

When we’re doing a task that is so automatic that the mind can disengage from it e.g. brushing teeth, showering. Research has also shown a positive association of theta waves with memory, creativity and psychological well-being. (5) (6)

 

brainwaves, brain waves, brainwave frequencies, alpha brain waves

 

Delta Brainwaves

  • Frequency: 0.5-4 Hz
  • State: Sleep, dreaming

These are the slowest of all brainwaves, and are strongest when we are enjoying restorative sleep in a dreamless state. This is also the state where healing and rejuvenation are stimulated, which is why it’s so crucial to get enough sleep each night.

 

How to train your brainwaves

Is it possible to change how much we experience these different brainwaves, and the brain states and thought experiences associated with them? In short, yes.

Conditioning and Neurofeedback

For decades, practitioners have engaged in training programs which are intended to reinforce the brain states which produce increases in certain brain oscillations, and decreases in others. The most common example of this, called neurofeedback, can utilize EEG or other brain sensing modalities.

Neurofeedback practitioners and clinicians find that immediate, direct feedback on brain states, whether in the form of sound, light, or even a video game, can produce changes in underlying behaviors and brain states that are reflected in brainwaves. This feedback seems to accelerate the learning process, by making brain states more apparent to the recipient.

Another important discovery in the recent history of neuroscience is the significant differences in brainwave characteristics of highly experienced meditators. Expert meditators not only have different resting-state brainwaves from non-meditators – they also seem able to control their brainwaves through voluntary thought control with greater ease than others.  

So how do we start to improve our ability to control our brainwaves? These brainwave-changing skills can be learned. Meditation deepens your ability to focus and control your attention.

 

brainwaves, brain waves, brainwave frequencies, alpha brain waves

 

What Does Muse Do?

Muse has been tested and validated against EEG systems that are exponentially more expensive, and it’s used by neuroscientists around the world in real-world neuroscience research inside and outside the lab. Using 7 finely calibrated sensors – 2 on the forehead, 2 behind the ears plus 3 reference sensors – Muse is a next-generation, state of the art EEG system that uses advanced algorithms to train beginner and intermediate meditators at controlling their focus. It teaches users how to manipulate their brain states and how to change the characteristics of their brains.

The Muse algorithm technology is more complex than traditional neurofeedback.  In creating the Muse app, we started from these brainwaves and then spent years doing intensive research on higher-order combinations of primary, secondary and tertiary characteristics of raw EEG data and how they interact with focused-attention meditation.

It’s important to note that a lot of people confuse what the Muse app measures with traditional neurofeedback (which focuses on training individual frequencies), but it doesn’t map individual frequencies  – it uses a unique and complex combination of the various brainwaves in order to provide results such as calm, active, and neutral states.

If you are interested in measuring individual band powers the Muse headband can be used in combination with Muse Direct for iOS to perform individual brainwave monitoring and recording for more traditional neurofeedback, research projects, art installations, and more!

 

SOURCES

  1. Scientific American. (2018). What is the function of the various brainwaves?. [online] Available at: https://www.scientificamerican.com/article/what-is-the-function-of-t-1997-12-22/ [Accessed 26 Feb. 2018].
  2. Lustenberger, C., Boyle, M., Foulser, A., Mellin, J. and Fröhlich, F. (2015). Functional role of frontal alpha oscillations in creativity. Cortex, [online] 67, pp.74-82. Available at: https://www.sciencedirect.com/science/article/pii/S0010945215001033 [Accessed 26 Feb. 2018].
  3. ScienceDaily. (2018). Alpha waves close your mind for distraction, but not continuously, research suggests. [online] Available at: https://www.sciencedaily.com/releases/2012/10/121008134058.htm [Accessed 26 Feb. 2018].
  4. Haarmann, H., George, T., Smaliy, A. and Dien, J. (2012). Remote Associates Test and Alpha Brain Waves. The Journal of Problem Solving, [online] 4(2). Available at: https://docs.lib.purdue.edu/jps/vol4/iss2/5/ [Accessed 26 Feb. 2018].
  5. Buzsáki, G. (2002). Theta Oscillations in the Hippocampus. Neuron, [online] 33(3), pp.325-340. Available at: https://www.sciencedirect.com/science/article/pii/S089662730200586X [Accessed 26 Feb. 2018].
  6. White, N. (1999). Theories of the Effectiveness of Alpha-Theta Training for Multiple Disorders. Introduction to Quantitative EEG and Neurofeedback. pp 341-367. Available at: https://www.sciencedirect.com/science/article/pii/B9780122437908500146 [Accessed 26 Feb. 2018].
  7. Brainworksneurotherapy.com. (2018). What are Brainwaves? Types of Brain waves | EEG sensor and brain wave – UK. [online] Available at: http://www.brainworksneurotherapy.com/what-are-brainwaves [Accessed 26 Feb. 2018].
  8. Marzbani, H., Marateb, H. R., & Mansourian, M. (2016). Neurofeedback: a comprehensive review on system design, methodology and clinical applications. Basic and Clinical Neuroscience, 7(2), 143-158. http://dx.doi.org/10.15412/J.BCN.03070208
  9. Calomeni, Mauricio Rocha, et al. “Modulatory Effect of Association of Brain Stimulation by Light and Binaural Beats in Specific Brain Waves.” Clinical Practice & Epidemiology in Mental Health, benthamopen.com/FULLTEXT/CPEMH-13-134.

10 Best Meditation Books (From Beginner to Expert)

August 3, 2018

Whether you’re new to meditation, are seeking to deepen your practice or simply curious about mindful living, there’s a book in here for you.

While meditation can be learnt through workshops, guided meditation tracks, and instructional videos, there’s a certain deepness of understanding and more nuanced experience that can come only from books.

Below is a curated list of the best meditation books, ranging from the classic to unconventional, practical to philosophical, and the simple to understand to the more detailed and complex.

 

meditation books, best meditation books, meditation for beginners

 

BEST MEDITATION BOOKS FOR BEGINNERS

meditation books, best meditation books, meditation for beginners Title: Meditation made easy

Author: Lorin Roche

Perfect for: people seeking a simple, practical read with a sense of humour and lightheartedness
Synopsis: Roche provides an extremely accessible and user-friendly guide to meditation, showcasing how meditation can be both simple and pleasurable.

Roche highlights three simple meditation techniques for beginners, along with topics such as common meditation myths, how to incorporate mini meditations into spare moments of the day, how to overcome obstacles and customize meditation to your needs, and most interestingly of all – how to use meditation as a tool to explore your inner passions and enrich your life.

 

 

meditation books, best meditation books, meditation for beginners Title: The miracle of mindfulness

Author: Thich Nhat Hanh

Perfect for: people seeking to slow down that want a straightforward introduction to mindfulness


Synopsis: Hanh provides a short, concise introduction to mindfulness and simple meditation techniques. He accentuates his points with anecdotes throughout the book, along with 32 practical exercises to complete.

For people who need to ground themselves in the present moment and get a hold on their anxiety, this book is a must read. Hanh will show you how to make mundane tasks such as washing dishes, paying the bills or cooking a meal incredibly rewarding (yes, it’s possible!)

Special mention: the author’s following book, Making space, is more specific to meditation and an excellent book to read alongside this introduction to mindfulness. It outlines simple, practical guidance on establishing a home practice, including creative suggestions other than just sitting.

 

 

meditation books, best meditation books, meditation for beginners Title: Zen mind, beginner’s mind

Author: Shunryu Suzuki

Perfect for: people seeking inspiration to live in the present moment; enjoy parables
Synopsis: Suzuki was a world renowned monk that brought Zen teachings to America in the 20th century. This book is a compilation of his best lectures that he gave to his students, arranged into three core topics: practice, attitude and understanding.

Don’t expect a ‘how to’ guide, but do expect snippets of timeless wisdom that helps you cultivate the right attitude and mindset to make the most of meditation, along with some more practical insights on zazen (sitting meditation) involving postures, breathing and focused attention.

Some concepts may go over your head at first – view this as more of a bedside table book that you will re-read over and over to glean new insights each time.

 

 

Title: 10% Happiermeditation books, best meditation books, meditation for beginners

Author: Dan Harris

Perfect for: skeptics, people who like reading autobiographies
Synopsis: In 2004, award-winning journalist Dan Harris suffered from a panic attack during a live broadcast of Good Morning America. This book takes us through his personal journey of learning how to tame the voice in his head, along with discoveries and striking facts about mindfulness meditation along the way.

If you’re not convinced of the benefits of meditation or mindfulness, this is the book for you. Don’t expect how-tos and guides, but rather an introduction to the world of mindfulness meditation through an entertaining, first-person narrative.

 

 

meditation books, best meditation books, meditation for beginners Title: Wherever you go, there you are

Author: Jon Kabat-Zinn

Perfect for: readers looking for a light, modern approach without spiritual or Buddhist themes
Synopsis: Originally written in the 1990s for an audience that is resistant to traditional programs or following a rigid structure, Jon Kabat-Zinn provides a straightforward guide for people that are simply curious about mindful living.


If you’re looking for a lengthy, detailed or structured instruction manual, this isn’t it. This book is a quick read, and it’s free-flowing, unstructured nature reflects the author’s desire to provide readers with the freedom to practice mindfulness how it best suits them.   

You’ll find plenty of short, meaningful anecdotes about mindfulness, alongside helpful suggestions for daily life, including meditation, of course. The author not only shatters myths and stereotypes about meditation, but he also provides guidance on how to meditate in simple ways on a regular basis.

 

BEST MEDITATION BOOKS FOR BUDDING MEDITATORS AND EXPERTS

 

meditation books, best meditation books, meditation for beginners Title: The Mind Illuminated

Author: John Yates

Perfect for: overachievers and science nerds
Synopsis: this book provides a comprehensive guide to meditation, combining traditional Buddhist wisdom with the latest research in neuroscience and cognitive research. You’ll find concise and detailed instructions about how to progress through each stage of the meditation path, and how to hack your mind in order to improve memory, focus and concentration. If the mind was a car and you were a mechanic, this is the detailed manual you would need.

 

 

meditation books, best meditation books, meditation for beginnersTitle: Mindfulness in Plain English

Author: Bhante Henepola Gunaratana

Perfect for: budding meditators seeking to deepen their practice

Synopsis: originally published in 1994, this book quickly became a bestseller and is now considered a classic or the quintessential guide for mindfulness meditation.

Gunaratana weaves in philosophy alongside detailed practical instructions on how to cultivate the right attitude, how to structure a meditation session, what to do with your mind and body during meditation, how to deal with problems and distractions and how to incorporate more mindfulness and meditation into daily life.

It’s important to note that while Gunaratana explains the concepts in simple language, the concepts themselves are quite complex, so it is better to dive into this if you’re past the beginner stage.

 

meditation books, best meditation books, meditation for beginners Title: Thoughts are not the enemy

Author: Jason Siff

 

Perfect for: meditators struggling with quieting their mind, looking for a refreshing approach
Synopsis: Siff provides an unconventional introduction to mindfulness meditation; he urges us to change our perspective on thoughts and not view them as evil or unnecessary.

Instead of ‘letting go’ of thoughts as they arise, Siff teaches us to allow the thoughts to arise, be mindful of them and observe the patterns. It is in this process that we end up learning more about ourselves.

 

meditation books, best meditation books, meditation for beginnersTitle: What is Zen?

Author: Alan Watts

Perfect for: history buffs, people seeking a detailed guide to the religious and traditional roots of meditation

Synopsis: Watts explores the Eastern philosophies behind zen meditation in depth in this beautiful piece of literature; read this book if you’d like to truly understand the roots of meditation from a cultural and religious perspective and add another dimension to your meditation practice.

For example, you’ll learn about taoism, buddhism and zen, and get fascinating cultural insights into the connection between zen and other aspects of arts and culture, such as haiku calligraphy and ceremonial tea serving.

 

meditation books, best meditation books, meditation for beginners Title: Meditation in action

Author: Chogyam Trungpa

Perfect for: meditators seeking inspiration and to create deeper, more enriching lives

Synopsis: a Tibetan master, Trungpa shares his wisdom on how the benefits of meditation can be reaped through other associated activities that he calls, ‘meditation in action’. These activities include generosity, discipline, patience, energy, clarity and wisdom.

Overall, this is a simple, accessible read on how to take the benefits of meditation outside the classroom, and cultivate a meaningful and purposeful life.

 

Did we miss some of your favourite meditation books or have you had any experience reading any of the above? We’d love to know!

How the Transcendental Meditation Technique Can Make Your Year Even Better

We often get emails, messages, and posts inquiring into how exactly the Transcendental Meditation technique is different from other forms of meditation. We thought now would be a good time to zero in on some basics about TM, especially today, when meditation practices have seen a resurgence in popularity. We want to take time to emphasize how the TM technique is unique among all meditations.

A recent article helped to answer some basic questions about what the Transcendental Meditation technique is, isn’t, how it works, and what it does. We’ve edited and added to this article to best answer some of the most popular questions.

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What is Transcendental Meditation?

Transcendental Meditation, commonly known as “TM”, has been called “the purest, simplest, and most effective form of meditation.” The TM technique is a simple, effortless technique of self-transcending. This means that it naturally and easily recharges the physiology – creating a brighter, more positive state of mind and body.

How do you do it?

The TM technique is taught in a standardized course format over a period of four consecutive days. It is taught by a certified TM teacher. TM is practiced twice a day for 20 minutes, while comfortably seated with the eyes closed. It can be done almost anywhere, including on a train, a plane, or in a car (as long as you’re not the one driving).

In Transcendental Meditation, the mind effortlessly experiences a state of calm, using a mantra that is personal and private. A mantra is a sound or word that has no meaning, and creates a positive influence for the individual.

Where does it come from?

Transcendental Meditation is a practice that has been preserved by an oral tradition that is thousands of years old and was revived by its founder Maharishi Mahesh Yogi. It is practiced by millions worldwide, regardless of background, religion, or political viewpoint. There is no philosophy, lifestyle, or religious beliefs associated with TM.

How does it work?

To better understand how the TM technique works, we use an ocean analogy.

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Imagine that you’re on a small boat in the middle of the ocean and suddenly there’s a tidal wave more than 200 meters high. It might look like the ocean is in a state of intense activity. However, if you did a cross-section of the wave, you would see that the ocean is actually absolutely still and calm at the bottom; there is lots of activity on the surface, while utter peace permeates its depths.

Similarly, this is how the mind functions. Day-to-day, there is a lot going on, and there’s constant activity on the surface of our mind as we think about the hundreds of things we have to do.

But during the TM technique, our mind settles, and we experience a profound state of inner silence. With continued practice, that inner calm remains as we go through our day.

Are there any other benefits?

Studies show that during the practice of the TM technique, the mind settles and we experience a profound level of rest that in many cases, is even deeper than when you sleep, and releases tension and anxiety.

Studies also show a profound impact on the amygdala, the frontal lobe, and both hemispheres of the brain. The TM technique reinforces the connections between the frontal lobe and the posterior part of the brain, which improves decision making, planning, judgement, and reasoning.

What about health?

During the day, if we feel anxious, cortisol is secreted by the adrenal gland. However, during TM practice, cortisol levels are reduced up to 30% while levels of serotonin and prolactin tend to increase. This increases our feelings of happiness and well-being.

Regular practice of TM is also associated with a significant decrease in high blood pressure – according to the American Heart Association, which recommends considering TM as a part of one’s heart health plan. It also has been verified to reduce cholesterol, risk of stroke, arteriosclerosis, and heart attack.

Is it that simple?

Yes. Just like the ocean, a deep universal calm exists deep within all of us.

The TM technique is the most effective way to experience that inner calm and to integrate it, naturally and effortlessly, into life.

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Happy New Year. May this new year bring to you brightness and joy.

“Whatever we put our attention on will grow stronger in life.”
– Maharishi Mahesh Yogi

NEW STUDY: Users who engaged in 4 weeks’ practice with Muse showed reduced stress and brain plasticity.

August 17, 2018

Over the past two decades, meditation has become a topic of great interest to brain researchers, for its significant effects on mental health as much as how it sheds light on the internal experiences of cognition and consciousness. Psychologists and neuroscientists around the world continue to explore the workings of the mind through contemplative practices including meditation, in ever greater numbers. And increasingly, technologies used to study the brain have found their way out of the laboratory into the homes and workplaces of everyday meditation practitioners.

It’s for this reason that some meditation researchers have begun to evaluate the use of tools like Muse, which put the established research technology of EEG into a form factor that is now widely used – not just to measure the brain, but to produce real-time measures of brain state that can be used to facilitate learning through feedback. 

This might seem, at first, a paradox: given how much technology seems to challenge individuals’ mental health and ability to relax, shouldn’t technology be something to avoid in contemplative practice?

 

muse mediation, muse research

 

The laboratory of Prof. Michela Balconi at the Catholic University of Milan sought to understand whether using technology, specifically Muse: the brain sensing headband, daily for several weeks, would show measurable differences when compared to a group using a simple relaxation exercise. Their results were published in a series of two papers in 2017 and 2018.

Note: You can find the original published papers from the Balconi Lab study HERE and HERE.

Members of Prof. Balconi’s lab studied 40 participants over four weeks. Half of the participants used Muse for meditation daily, and the other half (the control group) performed a daily deep breathing exercise while listening to recorded sounds of nature. At the outset, and at the end of weeks two and four, participants underwent high-density EEG and performed a series of cognitive tests, as well as measures of stress.

Prof. Balconi’s study revealed several interesting results:

  1. The group using Muse showed an improvement in response times in a complex reaction task – they got faster at a cognitive task. 
  2. Participants using Muse showed changes in their resting brain states, similar to the changes seen in the brains of mindfulness meditators by other researchers, and suggesting an improved control of participants’ ability to relax.   
  3. The participants in the Muse group showed brain plasticity changes indicating, according to the researchers “markers of neural efficiency and information-processing were significantly greater for [Muse] training than control participants.”
  4. Compared to the control group, the Muse group showed a significantly larger reduction in stress – a 16% reduction in perceived stress in just four weeks.

muse mediation, muse research

 

Taken together, the results of the Balconi Lab’s study show strong evidence that technology-assisted meditation, and more specifically the regular use of Muse, can have meaningful and significant effects in helping people acquire the skills and benefits of contemplative practice. Feedback has been well understood, since the early days of contemporary psychology research, to be a powerful mechanism in learning, and EEG feedback is well established as a tool. The results are clear: through regular use of Muse, participants in well-controlled studies show brain changes that suggest measurable improvements in brain health.

If you’re interested in learning more about the research Muse is involved in, please visit our research page HERE.

The Muse 2018 Summer Interns

August 30, 2018

Written by Ivey Norton, BSc majoring in Psychology at McGill University

 

Exams are over, our brains are fried, and we’re all packed up to head home for the summer. What are we going to do for the next 4 months before fall semester starts?

Enter the Summer Internship: a college students best friend, or worst enemy.

For some, summer internships can be more demanding and less exciting than school, where they slave away doing mindless, mundane tasks (think sorting the file cabinet that hasn’t been touched since the company’s latest relocation…in 1970), just so they can add something to their resumés and hopefully land their dream job much later on down the road. Or worse, some might not land any internship at all.

However, if you’re one of the lucky ones, summer internships can offer you:

  • a chance to get to learn more about your field
  • an opportunity to watch what you’ve learned in classrooms be applied to the real world
  • a place to meet peers with similar interests
  • a greater sense of what careers you might want to do once you graduate while you develop and build skills that get you there

Here at Muse, we are most definitely the lucky ones.

muse interns

MEET THE INTERNS: 

Alex Zidros: BEng in Electrical Engineering at Ryerson University, 2nd Year.

As a Mindfulness Technology Resident, Alex was focused on integrating a new audio engine into the Core Muse App. The engine will allow music artists to create audio for new experiences.

Bronwyn Cooper: BSc in Psychology: Brain & Cognition at the University of Guelph, 3rd year. 

Muse interns Bronwyn is working on the research team, assisting in data collection w/ ERP studies + PPG sensor integration and researching different physiological patterns that occur during meditation to implement new experiences into Blackcomb.

 “Working at Muse has given me the chance to collaborate with some of the most innovative minds in the field of neuro-technology. I have been given the opportunity to provide insight and assistance on projects that are bettering and advancing Muse and pushing Muse further into the world of neuro-technologies. This internship has helped me see the applications of neuroscience outside of the lab, and opened my eyes to the importance of promoting brain health in both corporate settings and everyday life.”

Charlotte Copas: BSc in Kinesiology at the University of Waterloo, 3rd year.

Charlotte works in Customer Care and as a Research Intern in Sales and Marketing.

Helping customers with a wide array of problems, whether it be troubleshooting their device from Bluetooth/sensor issues, app crashes, hardware malfunctions to simple problems like lost packages or returns and exchanges

“Being immersed in an environment with people from all walks of life has been such an eye-opening experience and has made me realize how much you can accomplish when collaborating with a passionate and dedicated group of people. No one here is valued more than any other, as we acknowledge that everyone plays an important role in making this company as successful as it can be. Working at Muse has pushed me to come out of my comfort zone, but it has also taught me that no question is too small, and no idea is too big, a reassurance that I will carry with me as I continue to be exposed to new experiences throughout my life.”

Gavin Z: BCS at the University of Waterloo, 3rd year.

Gavin has been working on App Dev Team as an iOS Developer. Mainly working on the iOS app: fixing bugs, and implementing new features.

Ivey Norton: BSc in Psychology at McGill University, 4th year. 

I’m working underneath Founder Ariel Garten on opportunity development and partnerships to build her personal brand and all current evangelist strategies! I’m also helping the Professional Team implement their online education initiative, as well as creating content for various Muse communications including this blog post!muse interns

 “Muse has shown me a whole new world! It’s a world filled with brilliant and inspiring people, where neuroscience, research, technology, innovation, engineering, creativity, and business all come together in one place with one goal. Imagine what kind of environment that cultivates, where passion, innovation, and hands down ingenuity are the norm! Thanks to this internship, I’ve gotten to see first-hand what it looks like for a company to grow from a small idea to a multi-million-dollar business, what it feels like to have a company value and care for each of its employees, and to learn what can happen when people dream BIG and aren’t afraid to give it everything they’ve got when it comes to achieving their goals. Thank you, Muse, for this experience that will undoubtedly be pivotal in my development as a student, in helping shape my dreams, and for further deepening my curiosity in psychology and in the world.”

Jason Dam: BSc in Computer Science at the University of Toronto, 4th year.

Cloud team (Mainly Muse Account and Muse Connect). Mainly working on developing new features on Muse Connect, some major features includes free trials, GDPR deletion, and client groupings. Also working on other minor issues like email translations for Muse app and modifying cloud architecture to support internationalization and journaling.

Matthew Wong: BEng in Mechatronics Engineering at the University of Waterloo, 2nd year.

Matthew is working on the Hardware Team to update the manufacturing tests to be able to test the new components in Blackcomb.

“My experience at Muse has been phenomenal; I’ve learned a lot about different hardware components and how they interact with each other. I plan on using these new skills to make cool new hardware projects in my free time”

Nikki Stuart: BA in Cognitive Neuroscience at the University of Waterloo, 3rd year.

muse interns

Working on the Professional Wellness Sales Team – reaching out to and working with corporate partners, and creating resources for our professional partners

 “Muse has opened me up to an entirely new approach to the field of psychology. As a cognitive neuroscience student, I tend to lean heavily towards academic applications, but the team I work with has given me a new outlook on how neuroscience can be applied to everyday life. Being in sales and marketing, I’ve been challenged to speak about complicated topics in concise and understandable language, and I’ve been able to engage with individuals who have been truly impacted by meditation. I feel so excited to come to work every day, not only because of the work I get to do, but the people I get to work with.”

Oishe Farhan: BASc in Electrical & Computer Engineering at the University of Toronto, 4th year.

As a Mindfulness Technology Resident Oishe was working on new and experimental ways to enhance the connection between mind and body through Muse technology and immersive visual experiences.

 Simon Guo

Simon is the youngest intern in the history of Muse! He is going into 12th grade at Upper Canada College, working on completing his International Baccalaureate and OSSD as a Mindfulness Technology Resident.

Tim Romanski: BCS at the University of Waterloo, 3rd year.

muse interns

Tim worked on the public API, called libmuse, which Muse offers to other developers. This allows them to connect, disconnect, read data from, etc… from their Muse device. They can then write their own programs around this. He’s also working on Muse Direct, the subscription-based application meant for research. This displays data gathered from Muse on visual graphs, allowing users to stream data to Muse Lab (desktop app).

“Before joining Muse I was a computer science student. Now I’m an iOS and React Native developer that knows a thing or two about Bluetooth. Technology aside, I feel privileged to be working with such a great group of people. Looking forward to these last few weeks I’ve still got at Muse.”
…AND THAT’S ALL OF US!

 

THANK YOU, Muse, for taking a chance on us. Thank you for encouraging us, and for teaching us to learn, to dream, and to imagine. Each of us will be going back to school in the fall full of life, with a wealth of knowledge, inspiration, curiosity, and fascinating stories to share with our overworked, energy-drained college pals.

This is a summer every single one of us will remember and cherish, and most importantly, one we will all look back on as being vital to our growth, our lives, and in shaping who we are as young learners.

 

Interested in being an intern at Muse? Make sure you check out our CAREERS page for listings!

 

6 Types of Meditation (and which one may be right for you)

September 23, 2018


Interested in starting a mindfulness practice? To help get you started, we’ve put together a list of 6 common meditation practices with some associated benefits for you to see which type (or types) may be a good fit for your needs. Take your time, a mindfulness practice is deeply personal – and often one-size does not fit all! 

It’s common for people who are new to mindfulness practices to view meditation as a single, uniform practice: sit in silence, focus on breathing, and close your mind off to distractions.

In reality, meditation is far more diverse and should be considered an umbrella term, just as ‘sports’ is an umbrella term that encompasses many types of physical activity, each with their own individual benefits. For example, golf improves coordination and spatial awareness, whereas swimming improves overall aerobic fitness.

Likewise, MRI scans have shown that different types of meditation have a different impact on the brain. For example, mindfulness meditation has a the ability to increase thickness in the prefrontal cortex and parietal lobes, which is linked to attentional control, whereas compassion-based meditation has the potential to increase thickness in the limbic system and anterior insula, which process emotions and promote emotional awareness. [1]

 

Just as all sports are not suited to everyone, people tend to gravitate to one form of meditation the most. The key to figuring out which meditation suits you best is based on the benefits you’re seeking, how it fits your lifestyle, and personal preference through trial and error.

types of meditation

1. Mindfulness Meditation

There is often a lot of confusion around the terms “mindfulness” and “meditation” as they are often used as synonyms.  Though there are many thoughts on the matter, an easy way to differentiate between the terms is by understanding that mindfulness is a form of meditation.  According to Lodro Rinzler, a meditation author and teacher, as well as founder of MNDFL, the practice of meditation predates the idea of mindfulness. He goes on to note that mindfulness is often aligned with the “time of the Buddha,” in which the Buddha discovered that focusing entirely on his breath would allow him to see reality and reach meditation more quickly.

Mindfulness is the practice of being present in the moment; it encourages awareness of existing surroundings and awareness of thoughts without judgment. This is a theme that is common to most types of meditation, such as the ones outlined in this article.

Research has found that mindfulness can: [2]

  • Improve memory
  • Improve focus
  • Improve relationship satisfaction
  • Reduce stress
  • Reduce anxiety levels
  • Reduce negative emotions
  • Strengthen emotional control and resilience

Mindfulness meditation encourages you to observe wandering thoughts as they drift through the mind. The goal is to not get attached or preoccupied to the thoughts that come to your mind, but to allow them to float by, making a mental note… without judgement.

Through mindfulness meditation, you can see how your thoughts and feelings tend to move in particular patterns and become more aware of how they affect you.  In many circumstances, people practice a combination of focused attention meditation and mindfulness meditation – using a single object of focus to help amplify the mindful watching.

muse meditation

2. Focused Attention Meditation 

This is the easiest form of meditation for beginners, especially when compared to more traditional forms of meditation. It involves concentrating on a specific object, sound or stimulus as a way of staying in the present moment, as opposed to trying to clear your mind without a single point of focus.

Your object of focus could be the smell of incense, listening to soothing music, staring at a candle flame, or simply focusing your own breath; the goal is not to think about the stimulus, but rather allow yourself to fully experience the sensation it provides. As a form of mindfulness meditation, the main benefits include reduced anxiety, improved concentration and greater emotional flexibility. [2]

Breath awareness is the most popular stimulus, in which you only focus on breathing and ignore other thoughts that enter the mind. The greatest benefit of this method is that it requires no prior training; all that is needed is a quiet spot at home, and a few minutes to focus on your own breathing.

To facilitate this process, you can use a tool like Muse the brain sensing headband, which provides real-time feedback on your mental activity through the guiding sounds of weather to help you keep focus on your breath.

types of meditation

3. Progressive Muscle Relaxation (Body Scan)

This is a mindful meditation technique – that can be guided or unguided – that encourages people to scan their bodies for areas of tension, notice it, and then release it.

The process begins at one end of the body – for example, the feet – where you can either choose to tense and then relax those muscles, or simply notice the tension in those muscles and then release it.  Progressive muscle relaxation encourages deep relaxation and calmness, is often used by people to help them sleep, and may even be useful for chronic pain. [3]

 

You can find a variety of free resources that offer guided body scan exercises like this Youtube video:

4. Moving Meditation

Although meditation is typically associated with stillness, movement can also help promote a shift of consciousness. Moving meditation involves entering a meditative state while doing simple movements, such as the practice of yoga, or spiritually inspired martial arts such as tai chi or qigong.

However, moving meditation is not relegated to these few practices. Moving meditation can also take the form of walking, dancing or Sufi whirling – whichever movement or rhythm helps clear the mind and enter a meditative state.

The benefits of moving meditation are also well documented in research, and vary based on the type of moving meditation being practiced. For example, a study conducted on healthy seniors in Shanghai revealed that tai chi can delay the onset of dementia, increase brain size and improve memory. [4]

Multiple studies on yoga have also shown that its benefits extend beyond relaxation – it can boost immunity, improve sexual performance, ease migraines and reduce insomnia. [5]

 

5. Loving-Kindness Meditation (Metta Meditation)

The goal of this meditation is to cultivate an attitude of loving kindness towards everything – including sources of stress such as work, bad relationships and negative memories.

This is done by sending messages of loving kindness out to the world, and to specific people and situations. This is repeated until you feel you have achieved the attitude of loving kindness, and are no longer holding onto negative feelings.

This type of meditation is particularly helpful for people who may be dealing with difficult interpersonal conflicts or stressful situations, and are dealing with feelings of anger, resentment or frustration.

Research has shown loving kindness meditation can increase positive emotions [6], and may be a useful tool to reduce depression, anxiety and post-traumatic stress.

 

6. Mantra Meditation

This form of meditation centres around a mantra, which is a word or phrase that is recited or listened to during meditation, such as ‘Om’. The mantra can be both spiritual or secular in nature based on the individual.

To understand why a mantra is used, it’s useful to understand the definition of the word mantra. Mantra is a Sanskrit word that is derived from two roots: man (meaning, ‘mind’, or ‘to think’) and trai (meaning ‘to protect’ or ‘free from’, or ‘tool’). Therefore, a mantra is a tool that is used to help free and protect the mind.

Mantras are considered a powerful tool due to their unique sound quality or vibration, their ability to evoke moods, thoughts and emotions, and as a useful way to override mental speech, which is the predominant form of thinking for most people.

Mantra meditation involves going through the following chronological process:

  • Verbal recitation
  • Whispering recitation
  • Mental recitation
  • Spontaneous listening (the mantra continues to recite itself in your mind)

Mantras can be combined with visualization, and variables can be altered such as speed or volume of recitation as well.  

types of meditation

What Meditation Style Is Right For You?


If you are just getting started, the focused attention model is an ideal starting point, as it is simple, free to do and has well-researched benefits such as improved focus and memory, stress reduction and better emotional control.

Progressive muscle relaxation can be considered for sleep problems and chronic pain, and loving-kindness meditation can be considered for anyone suffering from intense feelings of anger, resentment or frustration. Mantra meditation is also an excellent option for deepening your practice, but one that may require guidance from a practitioner to get started.

At the end of the day the best way to figure out which type of practice is best for your individual needs is through trial and error.

 

 

SOURCES
[1] Valk, S., Bernhardt, B., Trautwein, F., Böckler, A., Kanske, P., Guizard, N., Collins, D. and Singer, T. (2017). Structural plasticity of the social brain: Differential change after socio-affective and cognitive mental training. Science Advances, 3(10), p.e1700489.
[2] Hayes, J. and Davis, D. (2018). What are the benefits of mindfulness?. [online] http://www.apa.org. Available at: http://www.apa.org/monitor/2012/07-08/ce-corner.aspx [Accessed 4 Jul. 2018].
[3] Coppieters, I., Cagnie, B., Nijs, J., Van Oosterwijck, J., Danneels, L., De Pauw, R., & Meeus, M. (2016). Effects of stress and relaxation on central pain modulation in chronic whiplash and fibromyalgia patients compared to healthy controls. PAIN PHYSICIAN, 19(3), 119–130.
[4] Mortimer, J., Ding, D., Borenstein, A., DeCarli, C., Guo, Q., Wu, Y., Zhao, Q. and Chu, S. (2012). Changes in Brain Volume and Cognition in a Randomized Trial of Exercise and Social Interaction in a Community-Based Sample of Non-Demented Chinese Elders. Journal of Alzheimer’s Disease, 30(4), pp.757-766.
[5] Domonell, K. (2018). 5 Surprising Health Benefits Of Yoga. [online] HuffPost. Available at: https://www.huffingtonpost.com/2014/02/12/yoga-health-benefits_n_4768746.html [Accessed 4 Jul. 2018].
[6] Zeng, X., Chiu, C., Wang, R., Oei, T. and Leung, F. (2015). The effect of loving-kindness meditation on positive emotions: a meta-analytic review. Frontiers in Psychology, 6.