Meditation for Students: Top 10 Ways Meditation Boosts Your Brain & Body.

As the semester draws to a close, many college students are starting to feel the pressure of completing projects, writing final papers, giving presentations, and of course, studying for finals.

Add to that holding down a job and you've got a perfect storm of stress. How to calm your mind? Meditation may be the answer.

Scientific studies are increasingly revealing some pretty amazing benefits of regular meditation practice, both for the general public and students in particular.

Meditation can help you better deal with stress and may make your life as a student healthier and happier overall, a great trade off for just a few minutes of mindful thinking a day.

Read on to learn about some of the latest and most telling studies on student meditation to learn the amazing benefits it can offer you this finals season and beyond.

1. Meditation Improves Academic Achievement

A 2009 study of 189 students in California who were performing below proficiency levels in English and math found that meditation actually helped to improve their test scores on the California Standards Tests. Students were asked to practice transcendental meditation twice a day over a three-month period. At the end of that period, 41% of students participating in the study showed improvement in both math and English scores, sometimes moving up an entire performance level, compared with just 15% who didn't participate in the program showing improvement.

2. Meditation Improves Brain Function in ADHD Students

Those who have ADHD may find meditation an effective method for improving concentration and brain function, at least according to one study published in The Journal of Psychology. A paper called "ADHD, Brain Functioning, and Transcendental Meditation Practice" appeared in the journal just last year, showcasing the results of a study that followed a group of middle school students with ADHD as they participated in a program that asked them to meditate twice a day for three months. At the end of the three-month period, students reported 50% reductions in stress, anxiety, and ADHD symptoms. Researchers also found improved brain functioning, increased brain processing, and improved language-based skills among ADHD students who practiced transcendental meditation.

3. Meditation Reduces Academic Stress

Several studies have been conducted on the effect of meditative practices on reducing academic stress, all with a similar finding: it works. In 2007 researchers at SIU in Carbondale, Ill. released a multi-year study on 64 post-baccalaureate medical students who participated in a deep breathing meditation program. Students in the study were found to have reduced perceptions of test anxiety, nervousness, self-doubt, and concentration loss. Another study of students at American University had similar results, finding that students who participated in three months of transcendental meditation practice reported lower levels of stress (as well as increased concentration, more alertness, and greater resistance to the physical effects of stress, as well as brain function changes) during finals, often the most stressful part of the academic year.

4. Meditation Improves the Integrity and Efficiency of Connections in the Brain

It should come as no surprise that meditation practice can cause physical changes in the structure of the brain; monks have been saying this for years. Yet a surprisingly small amount of meditation can have an impact, even with as little as 11 hours of meditating. A 2010 study looked at 45 University of Oregon students, having 22 of them participate in an integrative body-mind meditation training program while the control group simply completed a relaxation program. The IBMT students were found to have changes in the fibers in the brain area related to regulating emotions and behavior, changes which became clear via brain imaging equipment with just 11 hours of practice. The same changes were not seen in the control group. Researchers believe that meditation may help students to better control their actions, resolve conflict, and manage stress by actually physically changing the brain connections that regulate these functions.

5. Meditation Reduces Drug & Alcohol Abuse

It's no secret that many college students go overboard with drugs and alcohol, many binging on potentially dangerous substances multiple nights a week. Yet meditation practice may help limit the desire to engage in these activities, a study in Alcoholism Treatment Quarterly reveals. Looking at both students and adults, the study found that daily transcendental meditation practice greatly reduced both substance abuse problems and antisocial behaviors. The results held true for all classes of drugs including illegal substances, alcohol, cigarettes, and prescription medications, with meditation being in many cases two or three times more effective than traditional drug prevention and education programs.

6. Meditation Reduces Behavior Incidents & Absenteeism

In 2003, researchers Vernon Barnes, Lynnette Bauza, and Frank Treiber set out to study the effects of meditation on adolescents, specifically looking at the way it could potentially reduce stress and affect school infractions. Their results were pretty striking. Forty-five high school-aged African-American students were studied, some in a control group and others practicing transcendental meditation on a daily basis for four months. At the end of the study, the researchers found that the meditation group had lower levels of absenteeism, lower levels of behavior incidents at school, and lower levels of suspension. On the flip side, these behaviors actually increased in the group that didn't meditate, suggesting that the meditation helped reduce the psychological stress, emotional instability, or hostility that was leading to negative and often self-destructive behaviors in these teens.

7. Meditation Makes Students Happier and Boosts Self-Esteem

Meditation might not just help your studies, it might also help you be happier and more satisfied as well. Researchers at the University of Michigan found 60 sixth-graders to participate in a study, asking a group of them to take part in daily practice of transcendental meditation over a four-month period. At the end of the study, researchers reported that students had undergone some positive changes in emotional development, with students getting higher scores on affectivity, self-esteem, and emotional competence than when they started the program and when compared to their peers who did not meditate.

8. Meditation Has Heart Health Benefits

Meditation is as good for your body as it is for your mind, a study at American University reports. A study published by the university in conjunction with the Maharishi University of Management found that regular transcendental meditation helps to reduce blood pressure, anxiety, and depression among college students. The study chose 298 students at random to either be part of the meditation group or a control group, with a subset of students at risk for hypertension also analyzed. After three months, students were measured on blood pressure, psychological distress, and coping ability. Students who were formerly at-risk of hypertension showed a major change in blood pressure, associated with a 52% lower risk of developing hypertension in later years.

9. Meditation Reduces Depression and Anxiety

Feeling a little overwhelmed with college life? You're not alone. Studies are demonstrating that meditation may offer one solution to better coping with the stress, anxiety, and even depression that many college students experience. Research at Charles Drew University in LA and the University of Hawaii in Kohala found that adults who participated in a transcendental meditation program showed significant reductions in depressive symptoms (an average of 48% lower than the control group), even those who had indications of clinically significant depression. Similar results have been found in students, with decreases in depression and anxiety symptoms at significant levels after participating in a meditation program.

10. Meditation May Increase Intelligence

A study done by the Maharishi University of Management suggests that meditation is a great way to work out your brain and that it might even have positive effects on intelligence when practiced regularly. Looking at three different studies, the university found that high school students who participated in a transcendental meditation program had significant increases in creativity and intelligence levels, compared to those who took part in a napping or contemplative meditation program. Students in the transcendental meditation group saw increases in brain function across the board, but most dramatically in measurements of creative thinking, practical intelligence, and IQ.

Financial stress can be harmful to your health

The state of the economy has left many people and families worried about money. From paying bills to finding a job to coping with high medical costs, it can be hard to think of anything else when financial woes come your way. It's no secret that stress from finances can play a big role in changing your mental state, causing mood swings or even depression, but many may not realize what a marked effect it can also have on your physical well-being. Stress, whether from finances or other conflicts in your life, can do a number on your overall health, often in ways that you may not even realize are related to stress. If you're going through a stressful financial situation, make sure you take good care of your body, take time to relax, and get help to make sure these harmful physical effects don't take a toll on you.

1
Lost sleep

One of the earliest signs that stress is affecting your body is insomnia. Lack of sleep can cause some immediate effects on the body that can make getting through the day pretty hard, something no financially stressed person needs on top of everything else. While there may not be a way to get more sleep without getting rid of what's stressing you, you can set yourself up for better rest with a good bedtime routine every night.

2
Less money for preventative care

There is no way around it, health insurance is expensive. For those facing financial problems, it can be one of the first things cut from the budget, or may simply be lost along with exiting a job. Whatever the case may be, lack of insurance most often leads to lack of preventative care, or any care at all. Those worried about running up huge medical bills may not be as willing to head to the doctor when they see troubling signs or early indications of bigger problems. 
3 Increased levels of anxiety and depression

Anxiety and depression are mental effects of stress, but they can have some physical manifestations as well. Those who are chronically stressed may begin to have panic attacks, shortness of breath, chronic fatigue, insomnia, and increased aches and pains throughout the body. These symptoms are related both to the underlying stress and to the depression and anxiety it may cause.

4
A greater risk of cancer, heart disease, and stroke

Stress is hard on the body, especially chronic stress, and can lead to some very serious health issues if not kept in check. Among the scariest of these is an increase in your risk of developing cancer, heart disease, and stroke. Part of this may be due to those who are stressed engaging in unhealthy behaviors like drinking and smoking, but scientists think there may be a stronger correlation. Chronic stress may weaken the immune system and put undue pressure on internal organs and processes, which can lead to a variety of serious medical conditions down the road.

5
Increased heart rate and blood pressure

Think about something that stresses you out? Does your heart beat faster? Stress can have a big effect on your heart and larger cardiovascular system. It can make your heart rate increase, which can in turn increase your blood pressure. Prolonged stress, and raised heart rate and blood pressure, can lead to heart arrhythmias and hypertension, both very serious heart conditions that could segue into heart attack, heart disease, or stroke. If stress is raising your blood pressure, take time out to just relax, meditate, or cool down throughout the day. Your heart will thank you for it.


6
Greater numbers of digestive problems like ulcers, constipation, and diarrhea

When people are stressed, they rarely eat well. This can be part of what causes digestive problems, but stress itself can also take a toll and weaken the immune system, letting the digestive track become infected or inflamed. This can lead to greater instances of conditions like ulcers, ulcerative colitis, irritable bowel syndrome, and even heartburn. Those who had these conditions before their financial stress began may see them flare up or become worse under duress. While most digestive conditions are not caused by stress, many, if not all, can be exacerbated by it.

7
Hair loss

When you're already stressed out, the last thing you need to worry about is the state of your follicles, but you may not be able to avoid hair loss if you're under serious, prolonged anxiety from financial matters. There are three types of hair loss that can be associated with stress: alopecia areata, when white blood cells attack and kill hair follicles; telogen effluvium, when stress pushes growing hair into a resting phase; and trichotillomania, when a stressed person pulls out his hair as a way of coping with anxiety and tension. Hair loss can also lead to lowered self esteem, self image, and overall confidence, none of which are helpful in getting back on your financial feet.

8
Decreased libido

When you're worried about how to pay the rent, your love life may not be your biggest concern. And it's not just due to distraction. Stress can actually cause other factors that cause a nose-dive in libido, like lack of sleep, emotional distress, and weight gain. These all combine to make it hard to want to be intimate with a partner, even if you've never had problems with interest in sex in the past. Talking through your problems, getting rest, and enjoying intimate time can all help battle the libido-killing effects of stress.

9
Dental issues and gum disease

Stress seems to have an effect on every part of the body, and your teeth and gums are no exception. Stress can cause many to grind their teeth or pay little attention to oral hygiene and healthy eating, which may ultimately lead to a decline in oral health. It can also cause painful canker and cold sores, most likely due to a compromised immune system. Studies have also shown that even short-term stress can lead to increased levels of dental plaque, which can increase an individual's risk of developing gingivitis. You may not be able to get rid of all the stress in your life, but you can practice good dental hygiene, which will help reduce your risk of developing any painful or problematic issues with your oral health.

10
Increased risk of diabetes

Stress can cause a spike in blood sugar, which can affect both those who already have diabetes and those who don't in negative ways. While development of diabetes is often also related to other health factors like obesity and genetics, stress can often be a trigger that makes underlying conditions even worse and could push your body into a dangerous place, health-wise. For women, the link between stress and diabetes is stronger, so they need to be especially careful to monitor themselves for any early signs of the condition.


11
Breakouts and skin problems

Just when you want and need to look your best, stress makes you look your worst. When you're stressed, your brain releases stress hormones and your immune system may be weakened, both factors that can cause your skin to go haywire. Bacteria trapped in pores, which your body can't fight off, can lead to breakouts, and your skin may become oily, flushed, dry, or inflamed in response to stress. Some people may get hives or rashes, while others may have painful, sensitive skin. Whatever the result, stress is just plain bad for your skin, and it's essential to keep it moisturized and clean and eat well when pressure's high.

12
Weight gain or loss

Depending on your genetic makeup and personality, stress can cause either weight loss or weight gain. Some people may experience a loss of appetite when under stress that makes them eat less and lose weight. Others may eat more to help them cope with the emotional distress caused by financial issues. Cortisol, the body's stress hormone, can often play a role in weight gain by increasing appetite and holding weight in your mid-section — a holdover from our caveman days, when stress was a response to a danger that would have left us needing to replenish energy supplies. Studies have found that weight loss occurs more often as a response to short-term stress, while prolonged stresses generally cause weight gain.

13
Joint pain

Joint pain is often caused by chronic inflammation, which can be worsened when the body is under stress. Cortisol, the stress hormone, is an inflammatory agent and can leave all parts of the body, from the internal organs to the joints, inflamed and quite painful. For those who have noticed an increase in joint and muscle pain along with an increase in stress, there are several ways to help your body feel better. It can often be helpful to avoid eating sweets and foods with a lot of carbs as these can cause additional inflammation. Instead, seek out omega-3s in your foods, which can help reduce inflammation. Exercise can also help to loosen up painful joints.

14
Coping with stress through unhealthy behaviors

Studies have shown that people under stress often engage in unhealthy drinking, drug use, and overeating. All of these behaviors can have serious health effects that can last well after a stressful event is over, and drinking and drug use, if done in excess, could even lead to death, paralysis, or other very serious effects. While these activities may lead to short-term reductions in stress, they offer little in long-term resolutions of stress, and can actually increase stress if they lead to a loss of a job, serious health issues, or financial problems. Those who are having difficulty coping with financial issues should seek out someone to talk to and engage in other, healthier methods of coping like exercise.

15
Shortness of breath

Shortness of breath generally freaks people out, and for good reason. It could be an early sign of a serious health issue. It can, however, also be a side effect of prolonged stress. Stress can lead to panic attacks, which can cause chest pressure and shortness of breath. It can also increase your risk of conditions like heart disease, which sometimes have the side effect of shortness of breath. Those who have asthma or other breathing problems may find that their condition is worsened considerably when under stress. Anytime you are experiencing shortness of breath, visit a doctor to ensure it is not a serious condition that requires immediate treatment.

Come see us at www.stressless.com

Blogging Stress!

It has been a while since we pontificated about stress on our blog although it has not been due to lack of being busy. We have been to China to set up some business relationships and have been developing new products and programs. As we have stated in the preface, we blog when the idea hits us, and in the little time we have had to post a blog, we quite frankly have been somewhat depressed over the unrelenting economy and the terrible effects it is having for all of us. It is akin to "piling on" in football...it never stops punishing the average joe and even those that have assets.

We read an alarming statistic that over half of US households would not be able to raise $2,000 in 30 days if needed for an emergency! This is roughly 50 million households at 2.3 people per household or over a 100 million souls. Not only does this "pull the bark off" how fragile our American society is financially, but exposes the tremendous social issues we all will face when these persons do have an emergency or need for the money, and believe me they will at some time. Where do they get it? Borrow,steal, sell the house or personal items? It will affect us all.

Patience and resiliency are learned skills and require desire and discipline. Since we are a pill popping society, very few will invest in themselves to learn these mind/body skills in order to cope with the inevitable consequences of financial shortfalls. The longer the economy continues to languish, the more fortitude we will all need. We are experiencing the real life saga of the world economy coming together for the first time and the immediate consequences of each countries' actions or failures. Our new high speed stock market computers have programmed sophisticated mathematical formulas based on certain scenarios and are making money when the market goes up and down. Unfortunately, the average guy does not have this advantage and has to witness his fortunes gyrate with the market. The "wealth effect" from have your 401K or retirement savings has been deflated and is forcing modification of all plans from time of retirement to lifestyle choices. Those who do not have significant savings or 401K retirement plans, are even worse off. They can not count on retirement and are relegated to working until they pass away, if they can even keep or find a job for this unknown period.

It is all very disturbing and depressing for all of us. Maybe we are also seeing the "real" unemployment rate for the future, which is partly due to our ability to create automatic machines that can do our work for us. We do this in the name of convenience and productivity, but it has real life costs to our society that is adjusting our thinking on the "new" world economy.

So, what is one to do? First, get centered and pray to your higher power for guidance. Second, learn how to meditate and force yourself to walk or exercise while eating fruits and vegetables and low calorie meals. Learn cognitive behavioral skills and think positive, since there is always a path out of despair. Be part of the solution and not part of the problem. It will not go away by itself, but how you view it and how you respond is the only change that will be meaningful, even if the basic economic situation continues. Remember, study after study shows the poor and impoverished that have very little material wealth, but family and friends, are the happiest of humans on the planet.

It is all in your head waiting for the change only you can make. Do it and you will feel better, and if we are lucky, things will also get better. Either way, you will approach each new situation with a positive, can do attitude and increase your resiliency to better cope with the reality we have been given.

Come see us at www.stressless.com

Mortgage stress

There are currently 14 million mortgages "underwater", or worth less than the amount owed, in the US with 6 million foreclosures in the last two years.

High unemployment or people with new jobs who can't move because they can't sell their houses, continues to pound the American psyche. Everyone is a loser.

There are 7 million homes in "shadow inventory" or bank owned homes sitting on their balance sheets that they either can't sell or will not sell because the prices are being kept down by the excess glut of homes on the market or foreclosed homes in the neighborhood. It is estimated that it will take 3 years to clear these homes off the books of the banks or mortgage companies that had to take them back. The current inventory of homes on the market is two times the average and will take an estimated 11 months to sell.

How in the hell are people supposed to cope with these impossible odds? The pure definition of stress is "lack of control" and with this scenario, it is impossible to escape the inevitable chronic stress which this dire environment creates for us all.

It is a situation that only facts and logic can help to ameliorate, but it still does not solve the problem. The millions of families that lose their houses or have to walk away is unprecedented and they are left with ridiculous options to continue living.

We believe the first order of business is to deal with your own personal situation in a rational and methodical manner. Get the facts, talk to professionals, review your finances, have open discussions with your family and friends and treat it as the "invasion" that it is. What can you do in a sane and legal manner to try and survive?

In addition, it is even more important to keep active and exercise, if you can, to burn up some of the harmful chemicals that are being secreted in your system due to the chronic stress (defined as continuous stress day to day). Meditate and pray. Communicate with your family and friends and discuss the reality of the situation and what your plans are to try and cope. Ask for advice from everyone you trust and let them know you are trying your best to overcome your dilemma. Everyone will understand and those that don't, screw them, since they are not worthy of your friendship.

Try to work out your finances with your bank or mortgage company. Don't be embarrassed or humiliated because of the situation, deal with it straight up because there are millions going through the same challenges, some with horrendous situations worse than yours.

It is going to take a few years to work itself out and you need to understand this as part of your overall plan. It will not be solved quickly and you are in for a long ride, so buckle your seat belt and confront it head on.

There will be sleepless nights, arguments, divorces, firings, relocations, bankruptcies and general carnage due to this mess and those that understand this will be better equipped to get through it and be better off for it.

It is all about "attitude" and those that face reality and deal with it accordingly will come out stronger and in a better mental state than those that choose to 'hide their head in the sand' or be embarrassed because they are in a humiliating situation.

Give it your best shot, be candid, and if you have a chance, stop by to see us at www.stressless.com

Top 10 Stress Facts!

1. Everybody experiences stress.

2. Stress levels will vary by person and their individual interpretation of the particular stressor. Most stress is self-perpetuated by inappropriate behavior or lifestyle choices.

3. The more severe the stress event, the longer it will continue to cause stress and the more physical and psychological damage it will cause to the body (heart attack, high blood pressure, anxiety, etc).

4. Almost everyone will complain of stress and wear it as a "badge.

5. The overwhelming majority of people will do very little to actively manage or reduce their stress levels by using proven stress management programs or techniques because it involves time, effort, and continuous self-discipline. Behavior change is hard and takes time.

6. Most people will utilize "harmful", negative behaviors to combat their stress levels, which only compound the problem (drinking, smoking, drugs, etc.)

7. The majority of people suffering from severe and chronic stress will eventually end up in their primary care doctors' office/hospital to treat their real or perceived physical symptoms as a result of their avoidance of engaging positive and proven stress management techniques.

8. The saying that: "You can pay me now or pay me later" will apply to all who ignore treating their stress with proven stress management techniques.

9. There is not a recorded medical case in history where an individual was sent to a doctor's office because they lived a lifestyle of exercise, relaxation, proper diet and nutrition, and "mindful" living!

10. Your mind is the most powerful mechanism in the known universe and when you learn how to use it properly, it can be programmed for good health, positive living, and happiness!

If you are interested in the lowest cost, most productive way to reduce stress and increase your health and happiness, come see us at http://www.stressless.com/!

"It's amazing how good you can feel, when your mind is in shape®"

The Secret of the Secrets!

It is downright annoying with all the so-called self-help gurus offering to sell you the next "secret" to life improvement- whether it be weight loss, peace of mind, financial rewards, stress reduction, better relationships, etc. We all know there are no "secrets" about anything. It just comes down to plain old common sense and "mind over matter."

The "secret" to weight loss has always been-take control of your mind and eat less and exercise more.

The "secret" to peace of mind is- take control of your mind and learn to meditate and practice mindfulness.

The "secret" to happiness is-take control of your mind and learn to love who you are and what makes you the happiest and just do it.

The "secret" to better relationships is-take control of your mind and learn how to defuse your ego

The "secret" to financial success is-take control of your mind and instill discipline.

All self help, which is 90% of all health improvement, boils down to personal discipline, self control and learning how to use the most powerful mechanism known to man-your mind. Unfortunately, the vast majority of people go through life listening to others or just cruising and never learn how to use this awesome device. They never take the initiative to learn how to program their greatest asset in life and therefore can never understand the absolute beauty,majesty, and power of mind control.

Think about it-You can lower blood pressure, improve immune system,generate body heat,lower breathing rate,heal wounds, increase immune system, and on and on. Monks have proven they can literally generate steam from wet towels placed on their backs in sub zero temperatures through meditation or mind control.

It just requires knowledge of the techniques, which are pretty much available anywhere on the web and a serious desire to learn and practice. Once you achieve control, you will be limitless!

Come visit us at http://www.stressless.com/

"It's amazing how good you can feel when your mind is in shape®"

Mind in Shape = Feel Good!

"It's amazing how good you can feel, when your mind is in shape®" is our trademarked slogan for a good reason. When your thinking is balanced, positive, and incorporates good healthy attitudes, you will feel better-guaranteed!

Research has proven that the best anti-depressant drugs on the market are really no better than a placebo pill-all because you believe that the pills work! This is the awesome power of your mind's potential.

Psychotherapy is also more effective than pills or placebos with dramatically lower relapse rates. Therefore, thinking correctly actually changes the chemicals in your brain to reduce the depression or anxiety on a permanent basis helping you to feel much better.

Since depression and anxiety are your mind telling you that your thinking is not correct and needs changing, then the effort to make sure you are programming your mind correctly from the beginning is certainly the right thing to do. And if you do end up with either depression or anxiety symptoms, then getting the right counseling to make the correction is much faster and longer lasting than doing nothing or trying to alleviate the condition with pills.

So, what is the secret for getting your mind in shape? No secrets, just the basics-exercise, balanced diet, positive thinking and spiritual awareness.

Why not start now and use the most powerful health device known to man-your mind!

Come see us at www.stressless.com.