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17.11.2015
Especially for those new to the body scan, we recommend performing this practice with the audio.
You can notice your body seated wherever you’re seated, feeling the weight of your body on the chair, on the floor. You can notice your feet on the floor, notice the sensations of your feet touching the floor. This article was adapted from Greater Good In Action, a site launched by UC Berkeley’s Greater Good Science Center, in collaboration with HopeLab. Greater Good In Action is a site launched by UC Berkeley’s Greater Good Science Center, in collaboration with HopeLab. This Desk-Size Turbine Produces Electricity from Carbon Dioxide and Can Power 10,000 Homes! If you need more motivation to take up this transformative practice, neuroscience research has shown that meditation and mindfulness training can cause neuroplastic changes to the gray matter of your brain.
To test their idea the neuroscientists enrolled 16 people in an eight-week mindfulness-based stress reduction course. What was startling was that the MRI scans showed that mindfulness groups increased gray matter concentration within the left hippocampus, the posterior cingulate cortex, the temporo-parietal junction, and the cerebellum.


Andreas Alme:Jun 18, 2014 at 6:57 pmThere are tons of guided meditations on Spotify, if you have that available!
The 5 day intensive format is also acceptable if it includes at least 55 hours of instruction.
Research suggests that people who practice the body scan for longer reap more benefits from this practice. However, you can also use the script below for guidance for yourself or for leading this practice for others.
Synthesizing hundreds of scientific studies, Greater Good in Action collects the best research-based methods for a happier, more meaningful life—and puts them at your fingertips in a format that’s easy to navigate and digest. Synthesizing hundreds of scientific studies, Greater Good in Action collects the best research-based methods for a happier, more meaningful life—and puts them at your fingertips in a format that’s easy to navigate and digest. Is your brain also a little unsettled, restless, capricious, whimsical, fanciful, inconstant, confused, indecisive, or uncontrollable? A group of Harvard neuroscientists interested in mindfulness meditation have reported that brain structures change after only eight weeks of meditation practice. The course promised to improve participants’ mindfulness and well-being, and reduce their levels of stress.


Brain regions involved in learning and memory, emotion regulation, sense of self, and perspective taking!
If you resonate with what you see here, you can follow us by clicking any of the social icons below. Everyone received audio recordings containing 45-minute guided mindfulness exercises (body scan, yoga, and sitting meditation) that they were instructed to practice daily at home. And to facilitate the integration of mindfulness into daily life, they were also taught to practice mindfulness informally in everyday activities such as eating, walking, washing the dishes, taking a shower, and so on. On average, the meditation group participants spent an average of 27 minutes a day practicing some form of mindfulness.



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