Regulate Your Vagus Nerve, part 3

Did you miss Part 2?  Check it out HERE.

PART 3:  MEDITATION

Meditation is a journey from activity to silence. It is a technique that allows you to settle into quieter and quieter levels of awareness until you experience the pure silence within.   In the process of going within, you start to purify the body, releasing stress, fatigue, and toxins.

Meditation is one of the key pillars of health by improving physical, mental, emotional, and spiritual wellbeing.   Most of us live very active lives and navigate the demands of a busy, stimulating world. Even when we're in a quiet setting, our minds are filled with activity, busy with thoughts about the past, plans for the future, and a stream of interpretations, judgments, and stories about the events of our lives. 

All types of meditation are good for the vagus nerve. As positive emotions increase, so does your vagal tone.

Loving Kindness (a.k.a. Metta) Meditation

Because of the focus on connection to others, the practice of Metta meditation helps regulate the Vagus nerve, and is a beautiful support to other awareness practices. One recites specific words and phrases evoking a "boundless warm-hearted feeling." The strength of this feeling is not limited to or by family, religion, or social class. 

Metta is first practised toward oneself, since we often have difficulty loving others without first loving ourselves. Sitting quietly, mentally repeat, slowly and steadily, the following or similar phrases:  “May I be happy. May I be well. May I be safe. May I be peaceful and at ease.”

After a period of directing loving-kindness toward yourself, bring to mind a friend or someone in your life who has deeply cared for you. Then slowly repeat phrases of loving-kindness toward them:  “May you be happy. May you be well. May you be safe. May you be peaceful and at ease.”

As you continue the meditation, you can bring to mind other friends, neighbours, acquaintances, strangers, animals, even people with whom you have difficulty, and finally Mother Earth.

Don't think you can meditate?

Try any of the many guided meditations available online or through apps such as Calm to get you started.  And remember, start small -- just a few minutes, or even just a few breaths.  What matters is consistency, a willingness to stick with it for several days (weeks) in a row!

Physical Benefits of Meditation

• The stimulation of the body’s self-repair mechanisms and self-regulation 
• Lowered blood pressure and heart rate 
• Decreased inflammation 
• Increased levels of the enzyme telomerase to help slow the aging process 
• Better sleep 
• Improved immune function 
• Downregulation (turning off) of genes that contribute to diseases such as diabetes, Alzheimer’s, autoimmune illnesses, and some types of cancer 
• Upregulation (turning on) of genes that are responsible for good health 
• Increased production of rejuvenating hormones such as DHEA and growth hormones 
• Reverses some of the brain changes that are associated with aging

Mental and Emotional Benefits of meditation include: 

• Decreased stress and anxiety and increased feelings of relaxation and peace 
• Expanded experience of healing emotions such as love, compassion, joy, equanimity, and gratitude 
• Decreased experience of painful emotions that constrict awareness, including anger, hostility, guilt, fear, anxiety, shame, and depression 
• The ability to respond consciously rather than reacting in a conditioned, melodramatic way 
• Increased focus, memory, and ability to learn 
• Decreased addictive behaviour 

Your Home Practice this week:  Pranayama and Meditation

Warmup with breathwork, then add meditation.  Start any of these practises gently, for a few breaths, or a few minutes, and build up over time as you become accustomed to them.

1. Start with the Diaphragmatic Warm Up before any breathing practice, for greatest effect.
2. A few deep breaths through the nose.
3. Coherence Breathing:  Inhale for 4 counts, Hold for 4 counts, Exhale for 8 counts.  repeat this sequence for 6 - 8 rounds.
4. Meditation for 5 - 10 - 20 minutes, doing one of the following:
   • Focus on your inhales, followed by your exhales, doing your best to stay with your breath
   • Use a recording or an app (such as Calm or Insight Timer) when you’re beginning
   • Practice Loving Kindness (Metta) Meditation:  

     “May I be happy. May I be well. May I be safe. May I be peaceful and at ease.”

     After a period of directing loving-kindness toward yourself, bring to mind a friend or someone in your life who has deeply cared for you. Then slowly repeat phrases of loving-kindness toward them:  “May you be happy. May you be well. May you be safe. May you be peaceful and at ease.”

     As you continue the meditation, you can bring to mind other friends, neighbours, acquaintances, strangers, animals, even people with whom you have difficulty, and finally Mother Earth.

Try to build up a consistent practice–without judgement!  Remember, a regular practice will increase the benefits