Newsletter #8: Meditation: The ancient techniques and their modern reincarnations for happy and healthy Gut
The Practice of Meditation: History, Evolution, and Benefits, Positive Benefits of Meditation Gut health, Recommended Meditation Practices for Beginners to Advanced, 10 Steps to Mastering Meditation.
Welcome Back
We are honored to have you back. We are enjoying sharing our learning materials with you. Hopefully, things we shared with you are useful to you. Our request to you that you send in our feedback, questions, and suggestions so that we co-create the amazing newsletter that will be useful for everyone who wants to improve their gut health.
Previous Edition: The Power of Breath: Improve our Gut Health and Manage Stress with These Techniques
In the previous edition, we listed the various breathing exercises according to the complexity and organized them from beginners to advanced so that even someone who has never tried breathing exercises could start from the simplest form of breathing exercises. Breathing exercises are great for reducing stress, anxiety, and depression. We hope you tried some of them. And we recognize that it is sometimes hard to put into practice just by reading the instructions. However, we didn’t send the guided breathing exercises. We plan to do that in the future. Please send in your requests for guided audio/video instructions. We will respect your request and reciprocate your requests.
Now, in this edition, we want to share how meditation impacts gut health.
Let’s begin.
Meditation: The ancient techniques and their modern reincarnations for Happy and Health Gut
The Practice of Meditation: History, Evolution, and Benefits
Meditation is the art of training the mind to achieve mental clarity and emotional calmness by focusing on a particular object, thought, or activity. Practiced for thousands of years, it is an ancient technique that has evolved in different cultures and traditions. Today, people of all religions and spiritual backgrounds, as well as those with no religious affiliation, practice meditation.
Religions, including Hinduism, Buddhism, Islam, Sufism, Taoism, Confucianism, Christianity, and Judaism, have all played a significant role in the development and spread of various forms of meditation throughout history. In recent decades, meditation has gained popularity as a secular practice to promote relaxation, reduce stress, and improve overall well-being.
Meditation techniques such as deep breathing, visualization, and repeating a mantra have been adapted and studied in various settings, including healthcare, education, and the workplace. Scientific research has shown that meditation has numerous benefits, including reducing anxiety and depression, improving cognitive function, and enhancing immune system function.
Recent studies have also shown that meditation can have a positive impact on gut health. Meditation has been found to regulate the autonomic nervous system, which plays a crucial role in the gut-brain axis. This axis influences the gut microbiome, and studies have shown that regular meditation can promote a healthy balance of gut bacteria, which can in turn reduce inflammation and support overall gut health. Meditation has also been found to reduce symptoms of gastrointestinal disorders such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), further highlighting its potential as a therapeutic tool for promoting gut health.
Positive benefits of Meditation on Gut Health
There is growing evidence that meditation can positively impact the gut microbiome, which is the collection of microorganisms that live in our digestive system and play an important role in our overall health. Here are some ways in which meditation may influence the gut microbiome:
Stress reduction: Meditation has been shown to reduce stress levels, which can have a positive impact on gut health. Stress can disrupt the balance of bacteria in the gut and lead to inflammation, which can contribute to a range of digestive issues such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
Improved digestion: Mindful eating, a type of meditation that involves paying attention to the sensations and experience of eating, can help improve digestion by slowing down the eating process and allowing the body to fully digest and absorb nutrients.
Enhanced gut-brain connection: The gut and brain are connected through the gut-brain axis, and meditation has been shown to improve this connection. This can have a positive impact on gut health by reducing inflammation and improving the balance of gut bacteria.
Improved immune function: The gut microbiome plays an important role in immune function, and research has shown that meditation can help improve immune function. Studies have found that regular meditation can increase the production of immune cells and reduce inflammation, which can help support a healthy gut microbiome
Reduced inflammation: Meditation has been shown to reduce inflammation throughout the body, including in the gut. Chronic inflammation can contribute to a range of health issues, including digestive disorders.
Table Below Summarizes the benefits.
Overall, while more research is needed to fully understand the relationship between meditation and gut health, the available evidence suggests that meditation may be a useful tool for promoting gut health and improving digestive function.
Now let’s look at different types of meditation techniques we can implement. There are many forms of meditation that exist for different purposes that use different modalities. Before we go and recommend meditation practices, for a bigger picture, let’s quickly go through categories depending on the perspective or approach, purposes, personality types, spiritual or cultural background, stages of practice, and physical abilities.
Meditation techniques, depending on the perspective or approach:
Concentration vs. Open Awareness: This categorization is based on the object of focus during meditation. Concentration meditation involves focusing on a single object (such as the breath, a mantra, or a visualization), while open awareness meditation involves being aware of and accepting whatever arises in the present moment.
Secular vs. Religious/Spiritual: This categorization is based on the context or culture of the meditation technique. Secular meditation techniques are typically taught in a non-religious or non-spiritual context, while religious or spiritual meditation techniques are often associated with specific traditions, beliefs, or rituals.
Active vs. Passive: This categorization is based on the level of physical or mental activity required during the meditation practice. Active meditation techniques involve movement, sound, or visualization, while passive meditation techniques involve stillness and quiet.
Body-based vs. Mind-based: This categorization is based on the focus of the meditation technique. Body-based meditation techniques involve paying attention to physical sensations, movements, or postures, while mind-based meditation techniques involve observing thoughts, emotions, or mental states.
Breath-based vs. Non-breath-based: This categorization is based on the object of focus during the meditation practice. Breath-based meditation techniques involve paying attention to the breath, while non-breath-based techniques involve other objects of focus, such as sounds, visualizations, or bodily sensations.
Furthermore, Here are some alternative ways to categorize or arrange meditation techniques.
Meditation for different purposes: For example, some meditation techniques may be more suitable for stress reduction (e.g., body scan, loving-kindness), while others may be more geared towards improving focus or creativity (e.g., concentration meditation, visualization).
Meditation for different personality types: Some meditation techniques may resonate more with certain personality types or learning styles. For instance, people who are more analytical or visual may prefer visualization meditation, while those who are more kinesthetic or active may prefer walking meditation.
Meditation for different stages of practice: Different meditation techniques may be more or less appropriate for people at different stages of their meditation practice. For beginners, simpler techniques such as breathing meditation or body scan may be more accessible, while more experienced meditators may benefit from more advanced techniques such as Zen or Vipassana meditation.
Meditation for different cultural or spiritual backgrounds: Some meditation techniques may have more resonance or meaning for people from certain cultural or spiritual backgrounds. For instance, Chakra meditation may be more familiar to people from Indian or Hindu traditions, while Loving-kindness meditation may be more associated with Buddhist or mindfulness traditions.
Meditation for different physical abilities: Certain meditation techniques may be more challenging or less accessible for people with different physical abilities. For example, walking meditation may be more challenging for people with mobility issues, while sound bath meditation may be more accessible for people with hearing impairments.
Recommended Meditation Practices for Beginners to Advanced
Here we are going to list a few meditation practices. However, we want to reiterate that this is not an exhaustive list. These are some of the meditations that we have practiced. There are indeed many other forms of meditation. The idea here is not to list all but to lay out the meditation techniques that benefit health, introduce the meditation practices to the beginners in the simplest form, and lay out the map to gradually attain mastery in the practices.
Of course, we recommend everyone to seek and explore practices beyond the below list. Many of us will realize that we will need a teacher to initiate or a clinician to help us navigate.
Let’s go through the meditation techniques according to the complexity from beginner friendly to advanced practitioner. All of these techniques are secular, so anyone from any cultural or spiritual or religious or non religious can practice.
Beginners
Mindful Eating Meditation
Non Sleep Deep Rest ( Yoga Nidra)
Metta Meditation
Intermediate
Mantra Chanting Meditation
Anapana Meditation
Chakra Meditation
Advanced
Zen Meditation
Transcendental Meditation
Vipassana
Clinical Application
Mindfulness-based stress reduction
Beginner
Mindful Eating Meditation
Mindful Eating Meditation is a type of meditation that involves paying close attention to the experience of eating, from the texture and taste of the food to the sensations in the body while eating. Here are some detailed instructions on how to practice mindful eating meditation:
Choose a quiet and comfortable place to eat, free from distractions such as the TV, phone or computer.
Take a moment to appreciate the food in front of you, noticing the colors, shapes, and smells.
Take a few deep breaths to relax and focus your mind on the present moment.
Take a small bite of food and pay close attention to the flavors and textures in your mouth.
Chew the food slowly and thoroughly, paying attention to the sensations of chewing and swallowing.
As you continue to eat, continue to focus on the experience of eating, bringing your attention back to the present moment if your mind starts to wander.
Non Sleep Deep Rest ( Yoga Nidra)
Yoga nidra, also known as non-sleep deep rest, is a form of guided meditation that is practiced lying down in a comfortable position. It is designed to induce a state of deep relaxation while maintaining awareness and consciousness.
Here are some detailed instructions for practicing yoga nidra:
Prepare a quiet and comfortable space: Find a quiet and comfortable space where you won't be disturbed for the duration of your yoga nidra practice. Lie down on your back on a yoga mat or a comfortable surface with a blanket for warmth and support.
Set an intention: Before starting, set an intention or goal for your practice. This could be anything from relaxation to stress relief to improved sleep quality.
Follow the guided practice: You can either use a guided yoga nidra recording or follow a teacher's instructions. The practice usually involves various stages of relaxation, including deep breathing, body scanning, visualization, and affirmations. During the practice, you may be asked to focus on different parts of your body and visualize them relaxing and releasing tension. You can find the guided practice in youtube. Let us know if you want us to send one for you.
Maintain awareness: While you are deeply relaxed, it is important to maintain awareness and consciousness. This is the key difference between yoga nidra and sleep. Even if you drift off to sleep, you will still receive the benefits of the practice.
End the practice: When the practice is complete, take a few deep breaths and slowly bring yourself back to the present moment. You can either sit up slowly or stay lying down for a few minutes to allow your body and mind to fully integrate the practice.
We can do the yoga nidra for 10 mins, 20 mins, and even longer. We can find the guided versions in youtube when we search for non sleep deep rest. We will add the guided versions in the future.
Metta Meditation ( Loving and Kindness)
Metta meditation, also known as Loving Kindness Meditation, is a practice that involves cultivating positive emotions and sending well wishes to oneself and others. Here is a detailed instruction on how to practice metta meditation:
Find a quiet and comfortable place to sit or lie down where you will not be disturbed. You may choose to sit in a cross-legged position or sit on a chair with your feet planted firmly on the ground.
Begin by taking a few deep breaths, inhaling through your nose and exhaling through your mouth, to help calm your mind and body.
Once you feel relaxed, start by silently repeating these phrases to yourself:
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Focus on each phrase for a few minutes, allowing the feeling of warmth and kindness to grow with each repetition. As you say each phrase, try to feel the meaning behind the words, rather than just repeating them mechanically.
After a few minutes, expand the focus of your metta meditation to include others. Begin by sending well wishes to someone you love or care for deeply, saying:
May they be happy.
May they be healthy.
May they be safe.
May they live with ease.
Next, extend the well wishes to acquaintances, strangers, and even people you may have difficulty with, saying:
May they be happy.
May they be healthy.
May they be safe.
May they live with ease.
If it feels comfortable for you, you can also visualize each person as you say the phrases, imagining them surrounded by a warm, glowing light.
Finally, you can end the practice by silently repeating the phrases to all beings, saying:
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
Benefits of Metta Meditation:
Increases positive emotions: Metta meditation can increase positive emotions such as love, compassion, and kindness.
Reduces negative emotions: The practice of metta meditation can reduce negative emotions such as anger, fear, and anxiety.
Promotes social connectedness: The practice of metta meditation can promote feelings of social connectedness and decrease feelings of isolation.
Improves emotional regulation: The practice of metta meditation can improve emotional regulation, helping individuals to better manage their emotions in everyday life.
Reduces stress: Metta meditation can also reduce stress levels, which can have a positive impact on overall health and well-being.
Intermediate
Mantra chanting meditation
Mantra chanting meditation is a form of meditation that involves repeating a word or phrase, known as a mantra, to focus the mind and achieve a deep state of relaxation. The word "mantra" comes from Sanskrit and is often translated as "mind tool" or "instrument of thought."
To practice mantra chanting meditation, follow these steps:
Choose a mantra: Select a word or phrase that holds personal significance or one that has been traditionally used for meditation, such as "Om," "So Hum," or "Om Shanti."
Find a comfortable seated position: Sit cross-legged on the floor or in a chair with your spine straight and your hands resting on your knees.
Close your eyes: This will help you to focus your attention inward and minimize distractions.
Begin to repeat your chosen mantra: Repeat the word or phrase in your mind or out loud at a slow and steady pace. Allow the sound of the mantra to fill your mind and body, and try to let go of any other thoughts or distractions.
Maintain your focus: If your mind starts to wander or you become distracted, gently bring your attention back to the sound of the mantra.
Continue for several minutes: Aim to repeat the mantra for at least 10-15 minutes, or longer if you feel comfortable.
End the meditation: When you are ready to end the meditation, slowly release the mantra and take a few deep breaths before opening your eyes.
Mantra chanting meditation can have several benefits, including:
Reducing stress and anxiety: Focusing on the sound of the mantra can help to quiet the mind and reduce feelings of stress and anxiety.
Improving concentration: Repeating the same word or phrase can help to improve concentration and mental clarity.
Promoting relaxation: Mantra chanting meditation can promote a deep state of relaxation, which can help to reduce tension in the body and improve sleep quality.
Increasing self-awareness: The repetitive nature of mantra chanting meditation can help to increase self-awareness and promote a greater sense of mindfulness.
Improving overall well-being: Regular practice of mantra chanting meditation can have a positive impact on overall physical and mental well-being.
Anapana Meditation
Anapana meditation is a type of mindfulness meditation that focuses on the breath. It involves bringing awareness to the sensations of the breath as it enters and leaves the body, and using this awareness to develop concentration and mindfulness. Here are the steps for practicing Anapana meditation:
Find a quiet and comfortable place to sit, either on the floor or in a chair. Keep your back straight and your hands resting on your knees.
Close your eyes and take a few deep breaths to relax your body and settle your mind.
Bring your attention to the sensation of the breath as it enters and leaves your nostrils. Notice the feeling of the air as it passes through your nostrils, the sensation of coolness as you inhale and warmth as you exhale.
Focus your attention on the breath, observing it without trying to control it. If your mind wanders, gently bring your attention back to the breath.
As you continue to focus on your breath, try to maintain a relaxed, calm, and alert state of mind. If you become aware of any sensations in your body, simply observe them without judgment and then bring your attention back to the breath.
Practice Anapana meditation for 10-20 minutes each day, gradually increasing the duration of your practice as you become more comfortable with the technique.
Anapana meditation can have numerous benefits for both physical and mental health, including reducing stress and anxiety, improving focus and concentration, promoting relaxation and better sleep, and increasing overall feelings of well-being. By bringing awareness to the breath, Anapana meditation can also help to develop greater mindfulness and self-awareness, which can enhance emotional regulation and improve relationships with others.
Chakra Meditation
Chakra meditation is a type of meditation that focuses on the energy centers in the body, known as chakras. Chakras are believed to be located along the spine and are associated with specific qualities and functions in the body, mind, and spirit. The practice of chakra meditation involves bringing awareness to these energy centers, clearing any blockages, and balancing the flow of energy throughout the body.
Here is a detailed instruction for chakra meditation:
Find a comfortable seated position with your spine straight and your eyes closed. Take a few deep breaths to relax your body and mind.
Begin by focusing on your root chakra, located at the base of your spine. Imagine a red light at the base of your spine, glowing bright and steady. Visualize the light growing stronger with each inhale and spreading throughout your body with each exhale.
Move your attention to your sacral chakra, located just below your navel. Imagine an orange light glowing in this area, growing stronger and more vibrant with each breath.
Next, focus on your solar plexus chakra, located in the upper abdomen. Imagine a yellow light glowing in this area, radiating warmth and confidence throughout your body.
Bring your attention to your heart chakra, located in the center of your chest. Visualize a green light glowing in this area, filling your heart with love, compassion, and gratitude.
Move your attention to your throat chakra, located in the throat area. Imagine a blue light glowing in this area, allowing you to express yourself freely and authentically.
Focus on your third eye chakra, located in the center of your forehead. Visualize a purple light glowing in this area, expanding your intuition and inner wisdom.
Finally, bring your attention to your crown chakra, located at the top of your head. Imagine a white light glowing in this area, connecting you to the divine and expanding your consciousness.
Spend a few minutes in meditation, allowing the energy to flow freely through each of the chakras. If you notice any blockages or tension in a particular chakra, focus on breathing deeply into that area and visualizing the light growing brighter and more vibrant.
When you are ready to end the meditation, take a few deep breaths and slowly bring your awareness back to your body. Open your eyes and take a moment to notice how you feel.
Chakra meditation can have many benefits for the body, mind, and spirit, including:
Balancing the flow of energy throughout the body
Improving overall health and well-being
Reducing stress and anxiety
Promoting relaxation and calmness
Enhancing intuition and inner wisdom
Increasing self-awareness and spiritual connection.
Advanced
For the advanced meditation techniques, we highly recommend seeking out a qualified teacher or community or classes or workshops or retreats to ensure proper instruction and support in the practice. For the scope of this newsletter, we will lay out a brief overview to illustrate what entails in these meditation practices. We repeat, these meditation practices require teacher initiating and guiding so we don’t recommend starting on our own. Instead, seek the teacher. If you need help to figure out the courses and workshops then we can help you navigate. And the detail below is only for information not instruction. Hopefully it will spark curiosity.
Zen meditation
Zen meditation, also known as Zazen, is a form of meditation that originated in Zen Buddhism. It involves sitting in a particular posture and focusing on the breath or a particular point of concentration while maintaining a non-judgmental awareness of one's thoughts, feelings, and sensations.
The practice of Zen meditation is typically done in a seated position, either on a cushion or chair, with the legs crossed and hands placed in a particular position. The eyes are typically kept open, with a soft gaze directed downward at a 45-degree angle.
To begin, take a few deep breaths and then allow the breath to return to its natural rhythm. Focus on the physical sensation of the breath as it enters and leaves the body, or alternatively, you may choose to focus on a particular object, such as a candle flame or an image. As thoughts, emotions, or sensations arise, simply observe them without judgment or reaction, and gently bring the attention back to the breath or object of focus.
Zen meditation can be learned through a variety of resources, including books, online courses, and in-person instruction. Many Zen meditation centers and Buddhist temples offer introductory classes or workshops for those interested in learning the practice. It is recommended to seek out a qualified teacher or community to ensure proper instruction and support in the practice.
Transcendental meditation
Transcendental Meditation (TM) is a type of meditation that was developed by Maharishi Mahesh Yogi in India in the 1950s. It is a simple, natural, and effortless technique that involves silently repeating a mantra, a sound or word that has no specific meaning, to help the mind settle into a state of deep relaxation and inner stillness.
TM is typically practiced for 15-20 minutes twice a day, sitting comfortably with eyes closed. The mantra is repeated silently in the mind, and when thoughts arise, the meditator gently returns their attention to the mantra.
TM is taught through a standardized course of instruction by certified teachers who have completed a rigorous training program. The course consists of several one-on-one sessions with a teacher, who provides personalized instruction and guidance on the technique, as well as group meetings and follow-up support. The course fee can vary depending on location and the individual's financial situation, but scholarships and payment plans are often available.
To learn TM, you can visit the official website of the Transcendental Meditation organization (TM.org) to find a certified teacher near you. The course typically takes place over the course of several days and includes individual instruction, group meetings, and follow-up support to ensure proper understanding and practice of the technique.
Vipassana meditation
Vipassana meditation is a form of Buddhist meditation that aims to develop insight and wisdom through the observation of bodily sensations, thoughts, and emotions. It is a technique that focuses on being aware of the present moment, rather than getting lost in thoughts about the past or future.
Vipassana meditation typically involves sitting in a comfortable and upright posture with the eyes closed, and bringing attention to the breath as it enters and leaves the body. The focus then shifts to the physical sensations of the body, starting with the top of the head and moving down to the feet, observing any sensations that arise without judgment or reaction. The goal is to cultivate a non-judgmental awareness of the present moment and to develop a deep understanding of the nature of reality.
Vipassana meditation is often taught in retreat settings, which involve extended periods of silence and meditation practice. These retreats can last anywhere from a few days to several months, and are typically led by experienced meditation teachers who provide guidance and support throughout the practice.
There are also many resources available for learning Vipassana meditation outside of retreat settings, including books, podcasts, and online courses. Some popular Vipassana meditation resources include the books "The Art of Living" by William Hart and "Mindfulness in Plain English" by Bhante Gunaratana, as well as the website(dhamma.org) and app Insight Timer, which offers guided meditations and courses on Vipassana and other forms of meditation.
Table below gives an Overview of Different Meditation Practices for Beginners, Intermediate, and Advanced Practitioners
10 Steps to Mastering Meditation: From Small Commitments to Consistent Practice
Starting a meditation practice can be a great way to improve your overall well-being and reduce stress. Here are some tips to get started:
Start with a small commitment: Start with a small commitment, even if it is just 5-10 minutes a day. Consistency is key in building a meditation practice.
Choose a time and place: Find a quiet and comfortable place to meditate, and try to meditate at the same time each day to establish a routine.
Get comfortable: Sit in a comfortable position with your back straight and your eyes closed. You can sit on a cushion or a chair, whichever feels more comfortable for you.
Focus on your breath: Bring your attention to your breath and just observe it, without trying to change it. You can count your breaths, or focus on the sensation of the breath moving in and out of your body.
Use guided meditations: If you're having trouble getting started, there are many guided meditation videos available on YouTube or meditation apps that can guide you through the process.
Be patient: Meditation is a practice, and it takes time to develop. Don't get discouraged if you find your mind wandering or if you're having difficulty staying focused. Simply bring your attention back to your breath or the object of your meditation.
Practice mindfulness throughout the day: Meditation is not just about the time you spend sitting. Try to bring mindfulness to your everyday activities, such as brushing your teeth or washing dishes.
Don't judge yourself: Meditation is not about perfection. Don't judge yourself or get frustrated if you're not progressing as quickly as you would like. It's important to be kind to yourself and celebrate the progress you've made.
Stay consistent: Try to make meditation a part of your daily routine. Consistency is key to developing a strong meditation practice.
Join a meditation group or class: Joining a meditation group or class can provide support, guidance, and accountability to help you maintain your practice.
Over time, with consistent practice, you can master your meditation practice and enjoy the benefits it brings.
Table below summarizes: 10 Steps to Mastering Meditation: From Small Commitments to Consistent Practice
Remember, meditation is a personal practice, and everyone's experience will be unique. Be open to exploring different meditation techniques and finding what works best for you. Over time, with consistent practice, you can master your meditation practice and enjoy the benefits it brings.
Clinical application of meditation techniques
Meditation techniques have been increasingly used in clinical settings to complement traditional medical treatments and therapies. They are known to help individuals cope with various psychological and physical health conditions. Two examples of meditation techniques that are commonly used in clinical settings are Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT).
MBSR is a structured eight-week program that combines mindfulness meditation, body awareness, and yoga. The program was originally designed to help individuals cope with chronic pain but has since been adapted to treat a variety of psychological and physical health conditions, including anxiety, depression, and post-traumatic stress disorder (PTSD). In MBSR, participants learn to become more aware of their thoughts, emotions, and bodily sensations. This increased awareness helps them develop more effective coping strategies and reduces the negative impact of stress on their mental and physical health.
MBCT is another structured program that integrates mindfulness meditation and cognitive therapy. It was specifically designed to prevent relapse in individuals with depression. In MBCT, participants learn to identify negative thoughts and patterns that contribute to their depressive symptoms. They then use mindfulness techniques to interrupt these patterns and develop more positive and adaptive ways of thinking. This approach has been shown to be effective in preventing relapse in individuals with a history of depression.
Both MBSR and MBCT have been extensively researched and have shown promising results in clinical trials. They are typically offered as group programs led by trained facilitators, although online versions are also available. The use of meditation techniques in clinical settings is generally considered safe, although individuals should always consult with their healthcare provider before starting a new meditation program, especially if they have any pre-existing medical conditions.
Before we end this newsletter, we want to add one more thing. In the last edition, we talked about The Power of Breath: Improve our Gut Health and Manage Stress with These Techniques and mentioned that we combine breathing exercise meditation and yoga. Yoga we will talk about in the future. For now without going in detail, here is a brief overview of how to combine breathing exercises and meditation.
Combine breathing exercises and meditation.
Combining breathing exercises and meditation can enhance your overall mindfulness practice and help you achieve a greater sense of calm and relaxation. Here are some steps to get started:
Find a comfortable position: Start by finding a comfortable seated position, either on a cushion or a chair, with your back straight and your shoulders relaxed.
Begin with breathing exercises: Start with a few rounds of deep breathing exercises, inhaling deeply through your nose and exhaling slowly through your mouth. Focus on the sensation of your breath moving in and out of your body.
Transition to meditation: Once you feel relaxed and centered, transition into your meditation practice. You can choose to focus on your breath or any other object of meditation, such as a mantra or visualization.
Continue to focus on your breath: As you move into your meditation practice, continue to focus on your breath. Use the sensation of your breath moving in and out of your body as an anchor for your attention.
Take breaks for breathing exercises: If you find your mind wandering or if you feel anxious or stressed, take a break and return to your deep breathing exercises. This can help you refocus and bring you back to a state of relaxation.
End with breathing exercises: Once you've completed your meditation practice, end with a few more rounds of deep breathing exercises. This can help you transition back into your daily life with a greater sense of calm and clarity.
Remember, combining breathing exercises and meditation is a personal practice, and everyone's experience will be unique. Experiment with different techniques and find what works best for you. Over time, with consistent practice, you can develop a strong mindfulness practice and enjoy the benefits it brings.
Sample Step-by-Step Sequence of breathing exercises and meditation
Below is the example sequence of breathing exercises and meditation that some of us at gutsphere practice.
Start with a few deep breaths: Sit comfortably and take a few deep breaths to calm your mind and relax your body.
Practice Bhastrika for a minute or two: Bhastrika is a breathing exercise that involves forceful inhalations and exhalations. Take deep breaths in and out through your nose, pumping your belly with each breath. Do this for a minute or two.
Do Kapalbhati for 60 rounds of inhales and exhales: Kapalbhati is another breathing exercise that involves short, forceful exhales through the nose. Inhale deeply, then exhale forcefully through your nose while pulling your belly in. Do this for 60 rounds.
Practice alternate nostril breathing for two or three minutes: This breathing exercise involves breathing through one nostril at a time while closing the other nostril with your finger. Start by closing your right nostril with your thumb and inhaling through your left nostril. Then, close your left nostril with your ring finger and exhale through your right nostril. Inhale through your right nostril, then switch and exhale through your left nostril. Continue this pattern for two or three minutes.
Do Brahmi for three rounds: Brahmi is a breathing exercise that involves inhaling deeply, holding your breath, and then exhaling slowly. Inhale deeply through your nose, hold your breath for a few seconds, then exhale slowly through your mouth. Do this for three rounds.
Practice Anna Pana for 10-15 minutes: Anna Pana is a mindfulness meditation practice that involves focusing on the breath. Sit comfortably and focus on the sensation of your breath moving in and out of your body. If your mind wanders, gently bring it back to your breath.
Practice Vipassana for 30 minutes: Vipassana is a meditation technique that involves observing the sensations in your body without judgment. Sit comfortably and focus on the sensations in your body, such as the feeling of your breath moving in and out or the sensations in your hands and feet.
Practice Metta for 5 minutes: Metta is a meditation technique that involves cultivating feelings of love and kindness towards yourself and others. Sit comfortably and visualize someone you love, then silently repeat phrases such as "may you be happy" or "may you be at peace" while sending them loving thoughts.
Remember, this is just one example sequence of combining breathing exercises and meditation. You can customize the sequence to fit your needs and preferences, or try different techniques and durations to find what works best for you.
Remember to take breaks between each exercise and listen to your body. If you feel uncomfortable or light-headed at any point, stop and rest. With consistent practice, combining breathing exercises and meditation can help you achieve a deeper level of relaxation and inner peace.
Meditation can be a useful tool for the treatment, management, and prevention of gut health issues. It has been shown to reduce stress and inflammation, both of which can contribute to digestive problems. Meditation can also improve gut motility, which can help to alleviate symptoms such as bloating, constipation, and diarrhea. In addition, regular meditation can help to support a healthy gut microbiome, which is essential for overall wellness. By incorporating meditation into their daily routine, we can take an active role in promoting their gut health and improving their overall quality of life.
Next
We sprinkled a few new information in the mindful eating meditation. The first one is chewing and the second is eating. If you have been following us from the first edition, you must have been surprised that we haven’t talked about food yet. Now is the time for the food. In the next few editions, we will deep dive into food. You must have heard about food as a medicine. And chewing is so important yet surprising for most of us that we will dedicate a newsletter edition for chewing as a part of processing.
Stay tuned for next edition. How food impacts our gut health and how to engineer gut microbiome with the food we eat.
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Thank You
gutsphere Team
Research papers we are reading
Meditation and Irritable Bowel Syndrome, a Systematic Review and Meta-Analysis, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9658118/
Gut Microbiota Associated With Effectiveness And Responsiveness to Mindfulness-Based Cognitive Therapy in Improving Trait Anxiety, https://www.frontiersin.org/articles/10.3389/fcimb.2022.719829/full
Long-Term Vegan Meditation Improved Human Gut Microbiota, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7358775/
Mindfulness Training Reduces the Severity of Irritable Bowel Syndrome in Women: Results of a Randomized Controlled Trial, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6502251/
The microbiota-gut-brain axis in functional gastrointestinal disorders, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4153782/
Complementary and alternative medicine for IBS in adults: mind-body interventions, https://pubmed.ncbi.nlm.nih.gov/18825145/
A Rome Working Team Report on Brain-Gut Behavior Therapies for Disorders of Gut-Brain Interaction, https://www.gastrojournal.org/article/S0016-5085(21)03494-6/fulltext
The Microbiota-Gut-Brain Axis, https://pubmed.ncbi.nlm.nih.gov/31460832/
Alteration of faecal microbiota balance related to long-term deep meditation, https://gpsych.bmj.com/content/36/1/e100893
The Effects of Stress and Meditation on the Immune System, Human Microbiota, and Epigenetics, https://pubmed.ncbi.nlm.nih.gov/29306937/
Meditation: Process and effects, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4895748/,
Yoga nidra practice shows improvement in sleep in patients with chronic insomnia: A randomized controlled trial, https://nmji.in/yoga-nidra-practice-shows-improvement-in-sleep-in-patients-with-chronic-insomnia-a-randomized-controlled-trial/
Mindfulness-based stress reduction: a non-pharmacological approach for chronic illnesses, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3336928/
Mindfulness-based stress reduction and health benefits. A meta-analysis, https://pubmed.ncbi.nlm.nih.gov/15256293/ ,
Mindfulness-based stress reduction for healthy individuals: A meta-analysis, https://pubmed.ncbi.nlm.nih.gov/25818837/
Mindfulness-based stress reduction and mindfulness-based cognitive therapy for psychological health and well-being in nonclinical samples: A systematic review and meta-analysis, https://psycnet.apa.org/record/2020-30941-001?doi=1
Effects of Mindfulness-Based Stress Reduction on Depression in Adolescents and Young Adults: A Systematic Review and Meta-Analysis, https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01034/full
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