Meditation As A Trick For Effective Self Control
Meditation As A Trick For Effective Self Control: As human beings, our willpower is constantly being tested which often makes simple things like staying healthy seem very hard. However, overtime, meditation has proven to be one powerful trick to train the human brain for effective self control.
Recent studies have indicated that just three hours of meditation can effectively self-control and focus, while after eleven hours changes in the brain are visible. In “The Willpower Instinct” by Kelly McGonigal, the author noted that the following meditation technique will get the blood rushing to your prefrontal cortex, which is pretty much the closest we can get to speeding up evolution and making the most of our brain’s potential. Here are 3 simple meditation techniques for you to explore.
1. Sit still and stay put. You can either sit on a chair with your feet flat on the ground or sit on the floor with your legs crossed. Try to resist the impulses to move: see if you can ignore itches and urges to change your position. Sitting still is an important part of mediation because it teaches you not to follow your impulses automatically.
2. Turn your attention to your breath: Close your eyes and focus on your breathing. In your mind, say “inhale” when you breathe in, and “exhale” when you breathe out. When you notice that your mind is wandering, bring it back, and keep focusing on your breathing. This activates prefrontal cortex and quiets the stress and craving center of your brain.
3. Notice how it feels to breathe and how the mind wanders. After a few minutes, drop the words “inhale” and “exhale”, and focus solely on the sensation of breathing. Your mind might wander a bit more without these words. However, when you notice that you are thinking about something else, bring your attention back to breathing. You can say “inhale” and “exhale” for few rounds when you find it hard to refocus. This part helps to train both self-awareness and self-control.
In order to strengthen and increase your willpower, try out these three simple meditation techniques and see the changes that comes with them.