There is so much going on in the world, both on a global level and in the nitty-gritty of our daily lives. It can be a challenge to find ways to manage the stress of it all and remember the light and resilience we carry within.
I’ve long known that mindfulness practice is a powerful way to promote calm and reduce the effects of stress, but I recently learned the fascinating and life-changing details of just how it can achieve this.
I had the wonderful opportunity to speak with Dr. Kirk Bingaman, Fordham University professor of mental health counseling and spiritual integration, at Trinity Church Wall Street about anxiety (both personal and collective) and how mindfulness practice can help us manage it by rewiring the brain over time – toward resilience, non-reactivity, steadiness, and positivity. We discussed mindfulness practice, neuroplasticity, and how we can access calm and peace in daily life. Dr. Bingaman gave a presentation on these topics before our chat.
Click the image below to view the event recording.
Did you know that the innate orientation of our brains is anxiety and hypervigilance?
This ancient design served an evolutionary purpose, as a way to help our ancestors anticipate threats and survive in the face of mortal danger a long time ago. It has helped humans survive through the ages.
Most of us no longer face the threat of being killed by a tiger, yet we all still carry a brain that is constantly anticipating danger and pain. In his book, The Power of Neuroplasticity for Pastoral and Spiritual Care (which I highly recommend!), Dr. Bingaman shares about the ways that mindfulness practice can help us steer the brain toward the positive:
Meditation practice quiets those hypervigilant and fear-driven areas of the brain.
The longer we engage with daily spiritual and meditative practice over time, the more neurological changes will occur in the brain. Permanent, positive changes.
Regular contemplative prayer or mindfulness practice:
- Decreases anxiety, depression, irritability, and moodiness
- Increases learning ability, memory, self-actualization, emotional stability, and feelings of vitality
- Strengthens the immune system
One study showed that the brain of a meditator is different from that of a non-meditator, even when they are not meditating.
Even 5 minutes of contemplative practice, done regularly, is enough to reap these benefits.
For the next month, I challenge you to spend at least 5 minutes a day in meditation or contemplative prayer.
See if it helps you manage your challenges with a little more ease, groundedness, and clarity.
Not sure where to start with your mindfulness practice?
Here are some resources I recommend:
Guided meditations by Tara Brach
Centering Prayer
Guided self-compassion meditations
Nature/outdoor mindfulness practice by the Center for Spirituality in Nature
Find the mindfulness or contemplative practice that works for you! And remember, even 5 minutes a day, done regularly, can help. 🤍