Get Silent
Quiet the mind, and the soul will speak.
-Ma Jaya Sati Bhagavati
I have a Christian faith, love Buddhist principles and do intrinsically believe in a higher being who loves us and wants to be one with us. I recall that during my younger years when I had a regular silent practice I was calmer, and managed my mind better than when I neglected prayer and meditation. I have recently started to get up 30–40 minutes earlier than usual so I can spend time alone in the stillness of dawn. And I have to say, that the improvement in the wellbeing of my mind has been phenomenal.
Sitting with my mind has been confronting, and all kinds of things come up: it’s extraordinarily uncomfortable. But, through this practice I have gained insight into the things that trigger me emotionally and I feel like I can slow things down in my head.
A recent review published in Frontiers in Immunology, has looked at the mechanisms by which different mind–body intervention (including yoga and meditation) influence gene expression.[i] The researchers conclude that a total of 18 studies demonstrate changes on a molecular level that benefit our mind and body, accompanying meditation. The review honed into changes in certain proteins accompanying gene activation during meditation, which can have significant effects on the brain and immune system.
We know that when we are stressed our fight-or-flight is triggered — think back to the cavemen fleeing that sabretooth — we have an increase in the production of nuclear factor kappa B (NF-kB), and NF-kB regulates how our genes are expressed. This clever little molecule activates genes to produce inflammatory cytokines, which, if the stress only lasts a little while (until we outrun that tiger or lion, or whatever) is no big deal. But the problem is that we are under constant stress these days, and so this chronic inflammation leads to a host of issues such as poor mind and emotional health.
Nowhere can man find a quieter or more untroubled retreat than in his own soul.
-Marcus Aurelius
According to the review, those who engage in regular prayer, meditation or yoga have a decrease in production of NF-kB and inflammatory cytokines, which leads to a reversal of the highly inflammatory gene expression pattern, and reduces risk of inflammatory disease states.
Compelling results were also reported in an earlier study from the journal Psychoneuroendocrinology, where meditation significantly reduced inflammation,[ii] and a 2012 study reported different patterns of DNA activation, possibly reflecting epigenetic changes, during periods of self-reported ‘higher states of consciousness’ compared to ordinary awareness.[iii]
Following is a meditation exercise that I do regularly. It took a while to build up this practice and I had to start with just five minutes as I couldn’t settle my mind. I have now worked my way up to forty minutes - so be patient with yourself. I do this first thing in the morning, but you can do it at any time of day, or evening.
Pour yourself a big glass of warm water with a squeeze of lemon juice. Find a comfy spot and sit with your back supported.
Now, breathe in for four counts and exhale for eight counts. Repeat this pattern and keep it going for 30 breaths. While you are focusing on your breathing, also hone in on your senses: what you are hearing and feeling at that time, in that moment. Focus on being in the present moment. Your thoughts will drift off, of course, and that is normal; thinking is something we do automatically.
Rather than attempting to cease thinking, focus on a word or thought such as ‘love’ or ‘peace’ or ‘truth’, and just use that word to catch your thoughts. You can say it out loud or just think it, and as your thoughts start to drift into, ‘Why on earth am I up so early … What is that noise? … I wish I had sent that email to Joe last night … Did I feed the cat? … I’m cold, wish I had put my dressing gown on … What is that noise … Seriously, I suck at meditation … Is time up yet?’ you can gently drift back to the word of your choice and let your mind empty again. When the thoughts come in, observe them, and then let them drift out and go back to your chosen word.
You are more than just your mind. You are more than just your habits. You are more than just your preferences. You’re a level of awareness.
[i]I Buric, M Farias, J Jong, et al. (2017). ‘What Is the Molecular Signature of Mind–Body Interventions? A Systematic Review of Gene Expression Changes Induced by Meditation and Related Practices.’ Frontiers in Immunology. Vol 8 p 670
[ii]P Kaliman, MJ Alvarez-López, M Cosín-Tomás Rosenkranz et al. (2014). ‘Rapid changes in histone deacetylases and inflammatory gene expression in expert meditators.’ Psychoneuroendocrinology. Vol 4 pp 96–107 doi:10.1016/j.psyneuen.2013.11.004
[iii]M Ravnik-Glavač, S Hrašovec, JB Jurij Dreu, et al. (2012). ‘Genome-wide expression changes in a higher state of consciousness.’ Consciousness and Cognition. Vol 21(3) pp 1322–1344, ISSN 1053-8100. https://doi.org/10.1016/j.concog.2012.06.003