How to Improve Your Gray Matter in Just 8 Weeks

The following are some of the key points:

1) You can improve your gray matter in just eight weeks.

2) There are many ways to do it.

3) Meditation is one way to achieve it.

4) There are several types of meditation, but they all have similar effect on your brain’s structure and function.

5) All types of meditation have their own advantages and disadvantages.

6) Some people can meditate for years without any problems, while others experience side effects from it.

In this article we will share with you the most effective type of meditation to improve your gray matter in just eight weeks. We will also explain why you need to meditate regularly if you want to see results faster than other methods.

Meditation is not only good for your mind, but it helps you to feel better physically too. Studies show that regular meditation increases levels of endorphins in the body which makes you feel happier and less stressed.

If you don’t like doing something because it takes time or requires concentration, then try meditation instead!

You might think that there is no point in practicing meditation if you aren’t going to get any benefit out of it. If you want to have a better memory and increased concentration levels, then it is not going to help if you don’t practice it on regular basis.

Most methods require you to focus your attention on one particular thing such as your breath or an object. The goal of this exercise is to improve your concentration and teach your mind how to ignore distractions from your surroundings.

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Research shows that there are several types of meditation, but they all have similar effect on the brain’s structure and function. Some meditation types are better for some people over others.

If you want to have a proper understanding on how meditation works, it is important that you educate yourself on different approaches that exist.

It is not easy to choose the most effective method of meditation because everyone is different from one another. It also depends on what you want to achieve by doing it.

One particular person might find one method more beneficial than others.

If you want to achieve peace, tranquility and relaxation, then mindfulness meditation is something that you should look into. The aim of this practice is to bring your thoughts under control and be fully aware of your surroundings without judgement.

There are several reasons why many people choose to meditate on a regular basis. It has been widely used for thousands of years as a means to reach enlightenment in the East.

In the past few decades, more and more people have started to practice it for its stress relieving benefits.

With so many different types of meditation in the world, you are bound to find one that is right for you. There are some methods that require intense concentration while others need you to be free from all thoughts.

Most teachers recommend beginners to start with concentration mediation because your mind is not trained to concentrate on a single point for a long period of time.

Overcoming this is a big achievement and it requires a lot of practice. Once you have managed to do this, shifting your attention will become much easier in the future.

If you want to achieve a higher state of consciousness through meditation, it is important that you give your complete attention to the method that you are using. Never practice meditation with any expectations or a specific outcome in mind, as this can lead to disappointment when results don’t appear.

As you gain more experience practicing meditation, you will be able to reach a higher level of consciousness.

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The Beginner’s method of Meditation

This is one of the most common methods used by people that are new to meditation. Not only is it suitable for complete beginners, but it is also beneficial for those that have some experience under their belt.

It is a simple alternative to mindful meditation and involves focusing your attention on your breathing.

Choose a position that you are comfortable in, but make sure that you will be able to stay still for the entire time that you are meditating. This position could be you sitting on the floor with your legs folded or even lying down.

Once you are ready, focus your attention on your breathing. As you breathe in, feel the air fill your lungs. As you breathe out, feel all the tension leaving your body. Concentrate on your breathing and try to calm your mind.

The best way to achieve this is by not thinking of anything at all. Thoughts are going to enter your mind, but the key is not to concentrate on them.

It can help to repeat a word or phrase in your head over and over again, like “clear mind” for instance. This is a great way to stop distracting thoughts from popping up, as you just direct your focus back to the word.

Do not judge yourself during this practice. You may feel like you have not been sitting still for very long but actually you have, or you may feel like you haven’t cleared your mind at all, but in fact you have.

Do not judge yourself against others and do not judge yourself against some unachievable standard of achievement. You are you and no one else and that is exactly how it should be.

The flow of thoughts is natural for the mind. Some will be memorable and some won’t, but the important thing is not to engage with them.

Just watch them as you would a cloud in the sky and let them pass by.

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Benefits of this method

This is an excellent method for those that are new to meditation and provides many health benefits. It is also essential if you are looking to learn other meditation techniques because it helps you to build up the basics and take your mind to a calmer place.

Common Issues

The biggest issue that people have when they are using this method is actually falling asleep. This can be avoided by not practicing it before bed and for a short period in the morning, but if you do start to feel sleepy then stop meditating.

If you do continue, you may fall into a very relaxed state that resembles being unconscious.

This state, however deep, is not the same as sleeping and will not make you feel better. To avoid this from happening, follow the following steps:

1. If you start to feel sleepy, then get up and move

2. Gently stretch out your arms and legs

3. Drink a glass of water

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4. Do a brief activity like going to the bathroom or getting a snack

5. Return to your meditation

The other main issue that people have when they are using this method is wandering thoughts. These can take the form of fantasies that seem incredibly real or just random thoughts about things that have happened recently.

The important thing to remember here is that it is normal and nothing to worry about. However, if you do start to feel like these thoughts are preventing you from meditating then follow the steps above.

2. Mantra Meditation

The next type of meditation that we are going to look at is Mantra Meditation. For this type, you are going to need to pick a word or phrase that has a special meaning to you.

This can be anything like “One-ness”, “Love” or “Compassion”. The important thing is that the word means something to you on an emotional level and you find the concept of it comforting.

Familiarise yourself with this word or phrase and say it to yourself a few times in a row. Do this until you start to feel like it has a deeper meaning to you and that it is more than just a word.

To begin the meditation, find a position that you can sit comfortably in for at least an hour. You need to be still and not fidgeting because this will break your concentration, which should be focused on your breathing and the mantra.

Sit down, either cross-legged or on a chair, and focus on your breathing. Use the breathing technique that you learned in the first lesson for a few minutes until you feel relaxed.

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When you feel ready, gently say your mantra in your head over and over again. Do not force the thought, just let it naturally flow through your head.

If other thoughts begin to invade, do not fight them or try to ignore them. Simply acknowledge them and let them pass, then return to your mantra.

Benefits of this method

This is a common form of meditation that has been practiced for over 5000 years. Most religions incorporate a form of mantra meditation within their practice.

It is a good starting point for those people that are new to meditation and wants to learn how to meditate at home.

Other things to note

If you begin to feel lightheaded at anytime, then get up and move. If you feel this happening, it means that you are becoming too comfortable and your body is not liking the fact that you are putting little to no effort into staying alive.

Lightheadedness is a warning sign that you body is starting to panic, so get up, drink some water, move around and return when you feel relaxed.

3. Mindfulness Meditation

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Mindfulness meditation is slightly different than the other two methods that you have learned so far. Rather than focusing on one thing, you will be focusing on everything.

This means that rather than repeating a mantra in your head or focusing on your breathing, you will be acknowledging all the things that are happening in the current moment. This can be sounds, feelings, thoughts and so on.

The hardest part about this type of meditation is actually trying to quiet the mind. You may find that you are constantly falling out of meditation due to thoughts.

This is normal and is to be expected so do not get discouraged.

Focusing on your breathing

The first thing you are going to do is focus on your breathing. Take a slow, deep breath in through your nose and let it out slowly through your mouth.

Continue this for a few minutes until you feel your body is ready to move on to the next step.

Now, think about all of the sounds that you can hear around you. Do not try to push any sounds out of your consciousness.

Acknowledge all of them. Next, shift your attention to your sense of smell. Take in as many smells as you can. After that, shift your attention to things that you can see. Really take in all of the different things you can see. Next, shift your attention to the feeling of your body and finally, shift your attention to any thoughts or feelings you have in your mind.

After doing this, return your attention back to your breathing and then open your eyes when you are ready.

Benefits of this method

This can be a very powerful technique when done correctly. If done regularly, it can help you really learn how to live in the present moment and can increase your mental and physical well-being.

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Additional information

If you are interested in learning more about meditation and want to find out different ways that you can incorporate this into your life, the World Health Organization has provided an excellent resource with their free app, available for download on both iTunes and Google Play.

The app has information on a wide variety of topics, such as:

Different types of meditation

Meditation for those living with a mental illness

How to have a healthy meditation practice

And more!

The World Health Organization provides these and other resources for free in an effort to increase access to this great practice. It is a wonderful resource and one that everyone should take advantage of.

We wish you the best of luck on your meditation journey!

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Continue Learning: How to Dial Back the Noise and Create a Quiet Mind

You are about to learn one of the most powerful techniques in this guide. This exercise will help you stop thinking so much and living life on “autopilot”.

It can also help when you’re stressed out and need to really calm yourself down.

This method is known as dialing back the noise and a good way to understand this concept is to think of a radio.

Most of us don’t really stop and think about when we turn on the radio in the morning on our way to work, but what exactly is happening?

The process is actually quite simple.

Your radio is picking up different radio stations that are all transmitting at different frequencies.

Your radio itself isn’t creating any sound, it is merely selecting which frequency you want to hear and then making that sound louder and clearer for you.

If you have the volume turned all the way up on a given channel, you aren’t going hear any of the other channels.

This is a great metaphor for what is happening in your own mind most of the time. You aren’t consciously selecting what you pay attention to, you are just letting your mind jump from one thought to another and getting caught up in whatever comes into your head.

This exercise is going to train you to step back and examine what is currently going on inside your head and allow you to change it. Here is how it works…

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Find a quiet place to sit comfortably. It can be sitting up or lying down, but you want to pick a position that you can stay in for the entire exercise.

Next, start by paying attention to your breathing. Don’t try to change it, just notice what it is doing.

Then, start noticing everything else that you hear. The key here is to not actively try to hear anything, just notice whatever you happen to hear.

This may include background noise that you didn’t even realize was there.

From here, start paying attention to everything else that you feel. Note the contact points with the chair or ground and then start to explore other sensations.

Notice changes in temperature or air movement around you.

Finally, turn your attention to what you see. Explore the space around you and notice all of the different things that you see.

With practice, you should get to the point where you can enter a meditative state quite quickly.

We highly recommend that you continue experimenting with this technique on your own time. Everyone will experience it a little differently and you might discover techniques that are more effective for you than what is outlined above.

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Continue Learning: How to Develop Peaceful Intentions

One of the things that most people have in common is that they want to feel good and avoid feeling bad.

Unfortunately, more often than not people focus on the negative and what is wrong rather than all of the good things in life.

It is important to remember that you ultimately have control over how you think about things. You can choose to focus on the positive or the negative.

This doesn’t mean that you are denying reality, rather it is a way of framing your outlook so that you are considering the things that you can change and those that you cannot change.

In the same way that the radios can only pick up the channels that are broadcasting, you have the power to choose what thoughts you pay attention to. Like a radio, if you are focused on negative thoughts, then you wont hear the positive ones.

In addition to choosing how you think, you also have the ability to change your circumstances. It isn’t always easy, and it certainly isn’t fast, but with time and effort, you can change most things.

When you realize this, it isn’t motivation to do nothing and be unhappy, quite the contrary. When you know that you are in control of your life, it is actually much easier to improve it.

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Whether it is a lack of money or a bad relationship, the first step is to accept responsibility. This doesn’t mean blame yourself, it just means don’t blame others or make excuses.

Once you have done that, you are ready to move on to the next steps.

Continue Learning: Developing Positive Relationships

In this section, we will talk about how developing positive relationships can improve your happiness and even enhance your abilities.

The first step to having positive relationships is to not invest your time in negative ones. Unfortunately, many people stay in relationships that are unsatisfying for one reason or another.

It could be due to convenience, guilt, fear, or any number of reasons. Even if you do not have the highest respect for the other person, it is usually best to end the relationship if it is consistently bringing you down. It might be difficult in the short term, but it will make you happier in the long term.

The next step is to focus on the relationships that make you happy. Whether that is a romantic partner, a friend, or even a pet.

If you don’t have anyone currently, then go out and make some friends! It is better to be by yourself than to be with someone that makes you unhappy.

Remember that most people are generally good and if you take the initiative to be friendly with someone, they will usually respond in kind. People like being around others that make them feel good and relationships based on positivity will give you a natural high instead of a natural low.

We understand that it can be difficult making new friends or finding the type of relationship that you really want. If you aren’t having any luck, try volunteering or getting a part time job.

Not only will it give you some extra spending money, but it will also help you meet more people. Who knows, maybe you will even find your soul mate!

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Continue Learning: Developing Your Talents

In this section, we will talk about how developing your talents can improve your happiness and even enhance your abilities.

First of all, it is important to remember that talent is a vague term that can have different meanings to different people. For the sake of this section, talent will refer to an ability that you weren’t specifically born with (so your musical ability or natural athletic skills don’t count).

One example of a talent would be writing. Most people don’t consider writing a talent since they just ‘know how to do it,’ but there are writers that put their entire heart and soul into their work.

For them it is a talent.

It might seem strange, but everyone has at least one talent. It could be singing, dancing, drawing, or even something more obscure like stacking cups or memorizing trivia facts.

When you find your talent(s), it will bring you great joy to focus on perfecting it. As you do, other people will see your dedication and offer their support. This is why developing talents can improve your life and even enhance your abilities!

Now you are probably wondering how you will know what your talent is. We’ll the answer is simple: just try different things and see what you are good at, and more importantly, what you enjoy.

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You may be good at many things, but if you aren’t interested in them, then they won’t be your talents. If you try singing for example, and find that you hate it, then it probably isn’t your talent. On the other hand, if you trying singing and find that you like it, then it might be your talent to pursue.

You shouldn’t worry if you don’t see yourself doing something in the future based on what you like to do now. For example, if you are playing a video game and you decide that you really enjoy creating the game rather than just playing it, then perhaps your talent is in game creation.

Many people never discover their talents because they fail to explore their interests. Often people’s interests and talents seem to go hand in hand, but this is not always the case.

A good way to start developing your talents is to find a role model that has the talent you hope to acquire. Once you have found someone that has the talent you desire, find out everything you can about them.

Who were they? What did they enjoy? How did they develop their talent?

Once you have learned everything you can about your role model, try to simulate their circumstances. If they liked to paint, then find a place where you can paint without being distracted. Once you have your role model’s history, interests, and a place to practice, all you need to do is give it time. It may be frustrating in the beginning, but if you truly want it enough, you will succeed.

Continue Learning: Family

Many people consider family to be the most important part of their lives. For the longest time, your parents or guardians were the main influence in your life.

As you grew older, that influence started to fade, but it is never gone completely. Since family will always be a major part of your life, it is important to learn how to live with them, around them, and if necessary, away from them.

Many people speak about the importance of family. They say family comes first.

This is only partially true. In the scope of things, you come first. Your needs, wants, and goals come first. Your desires are what should guide your direction in life. Having said that, it is also important to remember to respect the wishes of others. You can’t always get what you want. Sure, it would be great if everyone did everything your way, but we all have to compromise at times. The key is knowing when to compromise.

As a wise man once said: “Never compromise something that’s worth fighting for.” Unfortunately, life’s challenges will sometimes put you into situations where a compromise of some sort is necessary.

This isn’t to say that you should compromise your morals or ethics. There will always be another way if you look hard enough, but sometimes you have to do something that you really don’t want to do in order to achieve a greater goal. Knowing when and how to compromise is part of growing up.

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Continue Learning: Life

Life is not fair. This is something that you must accept if you are to succeed.

It is not your fault if others fail. You must always remember that.

You may find that life is a little harsh from time to time. There may be times where it seems like people are out to get you.

They aren’t. In fact, you are probably your own worst enemy. If you can’t conquer yourself, you will never conquer life. If you find that you cannot handle certain obstacles, then you will found yourself sinking and drowning in a sea of mediocrity.

It is important to have goals. Not just any goal will suffice.

Your goals must be big, yet attainable. Having no goals at all will leave you wandering through life aimlessly. Not a good place to be.

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Brain gray matter decrease in chronic pain is the consequence and not the cause of pain by R Rodriguez-Raecke, A Niemeier, K Ihle… – Journal of …, 2009 – Soc Neuroscience

Age-related total gray matter and white matter changes in normal adult brain. Part I: volumetric MR imaging analysis by Y Ge, RI Grossman, JS Babb… – American journal …, 2002 – Am Soc Neuroradiology

Changes in gray matter induced by learning—revisited by J Driemeyer, J Boyke, C Gaser, C Büchel, A May – PloS one, 2008 – journals.plos.org

The near-term (late preterm) human brain and risk for periventricular leukomalacia: a review by HC Kinney – Seminars in perinatology, 2006 – Elsevier