Today I'm going to share with you a secret that is one of the most amazing phenomena in the world: you can use your own mind to trigger neuroplasticity to rewire your brain, so you can rewrite your life. Through your own thoughts, intention, and awareness, you can literally change the structure of the neural networks of your brain.
And when you change its structure, you change its function. When you change the function of your brain, you change the experience of yourself and of the world around you.
I can speak from personal experience that by consistently practicing meditation, I've noticed a massive difference in how I perceive myself and the world around me.
In the past, I was not as confident as I am now, and would often have negative thoughts that would destroy my self-esteem. It was a really horrible experience but through meditation, I began to develop greater self-awareness. And so now, when negative thoughts bubble up to the surface of my mind, I'm able to witness them objectively and in doing so, am able to create a space between the thoughts and my emotional reaction to them.
The practice that I want to share with you is one of the most powerful ways you can take control of your brain health by harnessing the power of neuroplasticity through your own mind.
There are many different ways in which you can increase and trigger neuroplasticity. I already mentioned two in the previous discussions in this series– how you can harness and trigger neuroplasticity chemically through specific nutrients and supplements, as well as physically through fun activities like going for a hike or dancing.
Your mind is so powerful because it has this uncanny ability to change its own structure through your own awareness and mindfulness.
The practice I'm going to be sharing with you has literally transformed my life and I'm hoping that it will also transform your life.
Step One: Get comfortable. But also be sure, as best as you can, to maintain an upright posture. When you straighten your back, you activate the extensor muscles of your spine and in doing so, powerfully activate your cerebellum, a crucial area of your nervous system that communicates with and nurtures your frontal lobe.
Step Two: Close your eyes and take a few deep breaths.
When you breathe, I want you to bring awareness to the air coming in and out of your nostrils.
You might notice that the air coming in feels a little bit cooler than the air going out. But if you don't, that's OK. Just bring your awareness to that.
Whatever you are feeling is exactly what you should be feeling.
There's no right or wrong way to do this. Just take a few deep breaths. In and out, in and out.
Continue to bring your awareness to your breath coming in and out of your nostrils.
You can do this for a few minutes and slowly, over time, increase the duration.
Step Three: When you're ready, gently open your eyes and slowly look around.
There you have it! Just these three simple steps practiced consistently over time can literally change your brain and transform your life.
The most amazing thing is that research shows that when you practice this type of meditation, which we call Vipassana, not only are you bringing awareness to your internal sensations. You are also very specifically activating a neural network called the right frontal insula. This area of your nervous system is involved in emotional regulation, empathy, compassion, awareness of self and of others.
When you harness this power and you learn how to do so, you can literally transform your life. That's my hope for you, that you can learn how to take control of your brain so you can live an extraordinary life.
Thanks for reading and come back next week for another article on how to tap into the innate power of your mind.
To Your Total Health,
Dr. Titus Chiu