RE: Meditation - 3

es gibt viele Arten zu meditieren ...
für jeden ... die seine(n) ...

Ich pack´ das mal in diesen Thread, auch wenn es nicht direkt um Meditation geht. Ansonsten gern verschieben.

„Dali-Schlaftechnik“ erhöht Kreativität

Beim Einschlafen können die Gedanken sprudeln: ein halb wacher, halb träumender Zustand, den schon Künstler wie Salvador Dali genutzt haben. Dass die Einschlafphase tatsächlich Kreativität erhöhen kann, haben Forscherinnen und Forscher nun in einem Experiment bewiesen.

https://science.orf.at/stories/3210295/?...ab-global-de-DE

Meditate with Me to Lengthen your Telomeres

Zitat

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Ob eine Schürfwunde vom Sturz beim Radfahren oder ein Schnitt mit dem Messer beim Gemüseschnippeln - schmerzliche Missgeschicke kommen im Alltag schnell einmal vor. Der wichtigste Rat lautet dann: gelassen bleiben. Das wirkt bei Verletzungen kleine Wunder, was nun sogar wissenschaftlich bewiesen wurde. So reichen schon 20 Minuten Meditation aus, um leichtere Wunden schneller heilen zu lassen. Zu diesem Ergebnis kamen neuseeländische Forscher in einer Studie, bei der allen Teilnehmern eine kleine oberflächliche Hautverletzung zugefügt wurde.

Selbstheilungskräfte aktivieren
Die rund 120 Erwachsenen wurden in drei Gruppen eingeteilt: Die ersten Kandidaten entspannten vor der Verletzung, die zweite Gruppe danach und die restlichen Probanden gar nicht. Die Erholung bestand dabei aus einer geleiteten 20-minütigen Meditation. Die Auswertung ergab: Egal ob vor oder nach der Verletzung entspannt wurde - die Beschwerden fielen bei den Meditationsteilnehmern insgesamt geringer aus.

Sie waren nicht nur deutlich weniger angespannt und klagten über weniger Schmerzen, auch ihre Haut erholte sich schneller von der Verletzung. Verblüffend, wie die Psyche die Selbstheilungskräfte des Körpers aktivieren kann. Das Gleiche tun im Übrigen auch Heilpflanzen wie etwa Calendula, die Ringelblume. Mit ihren zellerneuernden und entzündungshemmenden Effekten kann sie effektiv Linderung verschaffen.

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https://www.kurklinikverzeichnis.de/ratg...lte-entspannung

Heart Rate Variability, Cortisol and Attention Focus During Shamatha Quiescence Meditation
Abstract:

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Cardiac vagal tone can be seen as a stable marker for the ability to sustain attention and regulate emotion, two factors associated with the quality of meditation. In this study, heart rate variability (HRV) has been monitored in different forms of Shamatha quiescence meditation: three breath meditations, Settling the Mind in its natural state, Awareness of Awareness, Loving-kindness and Tonglen. Establish and test a practical means of monitoring neurobiological effects of meditation. Over 6 weeks, two experimental groups practiced Shamatha meditation on a daily basis (n = 20). HRV patterns and cortisol tests were monitored at three measuring points during these weeks, and an attention focus test was performed at the start and after 6 weeks. Six weeks of regular practice in Shamatha meditation were associated with HRV indices suggesting improvements in the homeostatic regulation of the autonomic nervous system (ANS) in 85% of the HRV recordings (tachogram and frequency specter) of all 20 subjects. Further, a substantial decrease in cortisol levels was also noted. The attention focus test showed a significant increase of 18.7% in sustained attention, moving from medium to high attention focus, with a significant result of t(20) = - 8.764 and p < 0.001. Participants reported positive subjective changes in attention focus, sense of happiness and calmness and increased abilities in emotional regulation and attunement. Six weeks of regular practice in Shamatha meditation contributes to a substantial increase of attention focus and a decrease in stress levels evidenced in changes in diurnal cortisol measures. HRV biofeedback shows that the sympathetic nervous system is counterbalanced by increased vagal tone, and autonomic balance is enhanced by all Shamatha meditations, not only breath meditations, but also mind meditations: Settling the Mind in its natural state, Awareness of Awareness, Loving-kindness and Tonglen. Although these results are promising, further research is recommended with HRV biofeedback instruments to report statistical analysis and to understand unique HRV patterns in Shamatha mind meditation.

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https://pubmed.ncbi.nlm.nih.gov/31485894/

Wer sich fragt, was Tonglen ist:
https://de.wikipedia.org/wiki/Tonglen
https://en.wikipedia.org/wiki/Tonglen
https://depression.aok.de/selbstfuersorg...len-meditation/

Die Wirkung von Klangschalen ist wenig erforscht, aber ich finde z.B. dieses Video hat schon einen recht guten Effekt, vor allem wenn man es im Vollbildschirmmodus ansieht.

Buddha Temple w/ Tibetan Singing Bowls for Meditation, Insomnia, Spiritual Journey, Relaxation

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Poor mood and elevated anxiety are linked to increased incidence of disease. This study examined the effects of sound meditation, specifically Tibetan singing bowl meditation, on mood, anxiety, pain, and spiritual well-being. Sixty-two women and men (mean age 49.7 years) participated. As compared with pre-meditation, following the sound meditation participants reported significantly less tension, anger, fatigue, and depressed mood (all Ps <.001). Additionally, participants who were previously naïve to this type of meditation experienced a significantly greater reduction in tension compared with participants experienced in this meditation (P < .001). Feeling of spiritual well-being significantly increased across all participants (P < .001). Tibetan singing bowl meditation may be a feasible low-cost low technology intervention for reducing feelings of tension, anxiety, and depression, and increasing spiritual well-being. This meditation type may be especially useful in decreasing tension in individuals who have not previously practiced this form of meditation.

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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871151/



A Comparative Study of the Impact of Himalayan Singing Bowls and Supine Silence on Stress Index and Heart Rate Variability
Abstract:

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Introduction:
Sound vibrations have a profound impact on the body and the mind with evidence confirming reduced anxiety and increased wellbeing. The likely reason for driving the benefit is relaxation. The Himalayan Singing Bowls, used for therapeutic intervention to enhance the individual’s emotional & physical wellbeing, may facilitate faster and deeper relaxation as compared to simple, supine relaxation.

Aim of the Study:
The study aimed to validate the hypothesis that short 20 minutes sessions to relax with the help of the Himalayan Singing Bowl (HSB) could provide better depth of relaxation as compared to Supine Silence (SS) based on the objective assessment of physiology parameters i.e. Stress Index & Heart Rate Variability (HRV).

Methods:
Seven metal Himalayan singing bowls were used in a particular sequence learned from an expert teacher for 16 subjects. The SS group consisted of 17 subjects. The HRV data was measured by the Emwave Pro device and analyzed using Kubios HRV Premium software. The analysis compared key HRV parameters within and between the groups.

Result:
Overall, as expected, both groups achieved relaxation as measured by changes in HRV parameters. However, further analysis confirmed a more consistent relaxation, as measured by a statistically significant reduction in stress index and an increase in HRV, for HSB group. The HSB group achieved more consistent depth of relaxation during each subsequent 5 minutes interval throughout the session as compared to SS group.

Conclusion:
The study confirms that singing bowls sessions can be leveraged as a tool for inducing good quality relaxation response (increased parasympathetic tone, reduced stress) to facilitate healing and energy recovery in just 20 minutes and achieve significant health benefits. More comprehensive studies must be conducted to further evaluate the findings with more sample size, different methods of relaxation and varied demographics.

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https://openaccesspub.org/jbtm/article/1181



The human health effects of singing bowls: A systematic review
Highlights:

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•Singing bowls combine elements of meditation and music therapy.
•The health effects of singing bowls have been investigated in four studies.
•There is some evidence to suggest mental health and cardiovascular benefits.
• Future studies should use more robust designs and minimise potential biases.

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https://www.sciencedirect.com/science/ar...96522991931756X


TOP 10 BENEFITS OF SINGING BOWL | ANCIENT TIBETAN HEALING METHODS

Meditationen, die auf Mantren oder Atemtechniken basieren scheinen Techniken, die auf der Konzentration auf einen Punkt im außen basieren überlegen zu sein.

A Retrospective Analysis of Three Focused Attention Meditation Techniques: Mantra, Breath, and External-Point Meditation
Abstract:

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Objective The goal of this study is to compare the effectiveness of three different meditation techniques (two internal focus techniques and one external focus technique) using a low-cost portable electroencephalography (EEG) device, namely, MUSE, for an objective comparison. Methods This is an IRB-approved retrospective study. All participants in the study were healthy adults. Each study participant (n = 34) was instructed to participate in three meditation sessions: mantra (internal), breath (internal), and external point. The MUSE brain-sensing headband (EEG) was used to document the "total time spent in the calm state" and the "total time spent in the calm or neutral state" (outcomes) in each three-minute session to conduct separate analyses for the meditation type. Separate generalized linear models (GLM) with unstructured covariance structures were used to examine the association between each outcome and the explanatory variable (meditation type). For all models, if there was a significant association between the outcome and the explanatory variable, pairwise comparisons were carried out using the Tukey-Kramer correction. Results The median time (in seconds) spent in the calm state while practicing mantra meditation was 131.5 (IQR: 94-168), while practicing breath meditation was 150 (IQR: 113-164), and while practicing external-point meditation was 100 (IQR: 62-126). Upon analysis, there was a significant association between the meditation type and the time spent in the calm state (p-value = 0.0006). Conclusion This is the first study comparing "internal" versus "external" meditation techniques using an objective measure. Our study shows the breath and mantra technique as superior to the external-point technique as regards time spent in the calm state. Additional research is needed using a combination of "EEG" and patient-reported surveys to compare various meditative practices. The findings from this study can help incorporate specific meditation practices in future mindfulness-based studies that are focused on healthcare settings and on impacting clinical outcomes, such as survival or disease outcomes.

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https://pubmed.ncbi.nlm.nih.gov/35386478/

Intensive meditation training, immune cell telomerase activity, and psychological mediators
Background:

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Telomerase activity is a predictor of long-term cellular viability, which decreases with chronic psychological distress (Epel et al., 2004). Buddhist traditions claim that meditation decreases psychological distress and promotes well-being (e.g., Dalai Lama and Cutler, 2009). Therefore, we investigated the effects of a 3-month meditation retreat on telomerase activity and two major contributors to the experience of stress: Perceived Control (associated with decreased stress) and Neuroticism (associated with increased subjective distress). We used mediation models to test whether changes in Perceived Control and Neuroticism explained meditation retreat effects on telomerase activity. In addition, we investigated whether two qualities developed by meditative practice, increased Mindfulness and Purpose in Life, accounted for retreat-related changes in the two stress-related variables and in telomerase activity. Methods: Retreat participants (n=30) meditated for ∼6 h daily for 3 months and were compared with a wait-list control group (n=30) matched for age, sex, body mass index, and prior meditation experience. Retreat participants received instruction in concentrative meditation techniques and complementary practices used to cultivate benevolent states of mind (Wallace, 2006). Psychological measures were assessed pre- and post-retreat. Peripheral blood mononuclear cell samples were collected post-retreat for telomerase activity. Because there were clear, a priori hypotheses, 1-tailed significance criteria were used throughout. Results: Telomerase activity was significantly greater in retreat participants than in controls at the end of the retreat (p<0.05). Increases in Perceived Control, decreases in Neuroticism, and increases in both Mindfulness and Purpose in Life were greater in the retreat group (p<0.01). Mediation analyses indicated that the effect of the retreat on telomerase was mediated by increased Perceived Control and decreased Neuroticism. In turn, changes in Perceived Control and Neuroticism were both partially mediated by increased Mindfulness and Purpose in Life. Additionally, increases in Purpose in Life directly mediated the telomerase group difference, whereas increases in Mindfulness did not. Conclusions: This is the first study to link meditation and positive psychological change with telomerase activity. Although we did not measure baseline telomerase activity, the data suggest that increases in perceived control and decreases in negative affectivity contributed to an increase in telomerase activity, with implications for telomere length and immune cell longevity. Further, Purpose in Life is influenced by meditative practice and directly affects both perceived control and negative emotionality, affecting telomerase activity directly as well as indirectly.

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https://www.researchgate.net/publication...gical_mediators

Zen meditation, Length of Telomeres, and the Role of Experiential Avoidance and Compassion
Abstract:

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Mindfulness refers to an awareness that emerges by intentionally focusing on the present experience in a nonjudgmental or evaluative manner. Evidence regarding its efficacy has been increasing exponentially, and recent research suggests that the practice of meditation is associated with longer leukocyte telomere length. However, the psychological mechanisms underlying this potential relationship are unknown. We examined the telomere lengths of a group of 20 Zen meditation experts and another 20 healthy matched comparison participants who had not previously meditated. We also measured multiple psychological variables related to meditation practice. Genomic DNA was extracted for telomere measurement using a Life Length proprietary program. High-throughput quantitative fluorescence in situ hybridization (HT-Q-FISH) was used to measure the telomere length distribution and the median telomere length (MTL). The meditators group had a longer MTL (p = 0.005) and a lower percentage of short telomeres in individual cells (p = 0.007) than those in the comparison group. To determine which of the psychological variables contributed more to telomere maintenance, two regression analyses were conducted. In the first model, which applied to the MTL, the following three factors were significant: age, absence of experiential avoidance, and Common Humanity subscale of the Self Compassion Scale. Similarly, in the model that examined the percentage of short telomeres, the same factors were significant: age, absence of experiential avoidance, and Common Humanity subscale of the Self Compassion Scale. Although limited by a small sample size, these results suggest that the absence of experiential avoidance of negative emotions and thoughts is integral to the connection between meditation and telomeres.

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https://link.springer.com/article/10.1007/s12671-016-0500-5

Hier zwei Virtual Reality Meditationen:

Schlafmeditation und friedliche Entspannungsmusik, Einschlafen unter 360 ° Nachthimmel
https://www.youtube.com/watch?v=XucTpkjQQLc

HEAL, BALANCE & CLEANSE YOUR CHAKRA SYSTEM
https://www.youtube.com/watch?v=TU2a3jIrOls

Wie Meditation der Darmgesundheit nützt
Meditation könnte einen positiven Effekt auf die Gesundheit im Allgemeinen und die des Darms im Besonderen haben.
https://www.nachrichten.at/meine-welt/ge...;art114,3777128


Kann Meditation die Darmflora beeinflussen?
Tibetisch-buddhistische Mönchen, die jahrelang mehrere Stunden täglich meditierten, hatten ein gesünderes Darm-Mikrobiom als Personen aus ihrer Nachbarschaft. Möglicherweise liegt das an regelmäßiger Tiefenmeditation, berichten Forschende.

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In Stuhl- und Blutproben der 37 Mönche waren im Vergleich zu ihren Nachbarn deutliche Unterschiede in der Vielfalt und Menge der Bakteriengemeinschaft im Darm zu beobachten. In den Stuhlproben der Mönche gab es deutlich mehr Bakterien der Gattungen Bacteroidetes (29 im Vergleich zu 4 Prozent) und Prevotella (42 gegenüber 6 Prozent). Auch Megamonas und Faecalibakterien kamen bei ihnen häufiger vor. Diese Bakterien werden mit einem geringeren Risiko für Angstzustände, Depressionen und Herz-Kreislauf-Erkrankungen in Verbindung gebracht. Beide Gruppen hatten zuvor keine Antibiotika oder Probiotika eingenommen, die das Darm-Mikrobiom verändern können. Auch die Ernährung unterschied sich bei den Mönchen und ihren Nachbarn nicht, berichten die Forscher im Fachblatt General Psychiatry.

Weitere Analysen ergaben, dass der Stoffwechsel und mehrere schützende entzündungshemmende Reaktionen bei den Meditierenden verstärkt wurden. In den Blutproben der Mönche waren zudem Gesamtcholesterin und Apolipoprotein B und andere Substanzen, die mit einem erhöhten Risiko für Herz-Kreislauf-Erkrankungen verbunden sind, deutlich niedriger als bei den Nachbarn.

„Insgesamt wurden in der Meditationsgruppe mehrere Bakterienarten vermehrt gefunden, die mit der Linderung von psychischen Erkrankungen in Verbindung gebracht werden“, schreiben die Forschenden. Sie folgern weiter: „Die Ergebnisse deuten darauf hin, dass eine langfristige tiefe Meditation eine positive Wirkung auf die Darmmikrobiota haben kann und es dem Körper ermöglicht, einen optimalen Gesundheitszustand aufrechtzuerhalten.“

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https://www.aponet.de/artikel/kann-medit...influssen-28241

Zitat von La_Croix im Beitrag #60

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Wie Meditation der Darmgesundheit nützt
Meditation könnte einen positiven Effekt auf die Gesundheit im Allgemeinen und die des Darms im Besonderen haben.
https://www.nachrichten.at/meine-welt/ge...;art114,3777128


Kann Meditation die Darmflora beeinflussen?
[u]...

„Insgesamt wurden in der Meditationsgruppe mehrere Bakterienarten vermehrt gefunden, die mit der Linderung von psychischen Erkrankungen in Verbindung gebracht werden“, schreiben die Forschenden. Sie folgern weiter: „Die Ergebnisse deuten darauf hin, dass eine langfristige tiefe Meditation eine positive Wirkung auf die Darmmikrobiota haben kann und es dem Körper ermöglicht, einen optimalen Gesundheitszustand aufrechtzuerhalten.“

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Erinnert mich an:
Was? Ficken und saufen!
Nein! Pickel und Schaufel!

Naja, ich esse Joghurt und den Rest soll der Darm machen. Es ist auch Irrsinn anzunehmen, die Darmbakterien sind der Grund für die positiven Effekte der Meditation.