TIMEOUT!!

In grade school, when we misbehaved the teacher sent us to a corner for a timeout. Why? Was it because we were naughty and the teacher did not want us to influence the other children in the class? No. It was so we could calm down, focus, and reflect on our behavior that put us in a tiny corner. Since such a young age, people have been conditioned that time out is only needed when you misbehave. Perhaps, that is exactly what our society needs: a daily timeout. 

When last time we did nothing? Like completely nothing. NO texts. NO phones. NO talking. NO social media. NO reading. NO eating. NO planning about what you want eat. Just absolutely nothing. In this day and age this is almost an impossible task. We are constantly dwelling in the past or pondering about the future. We spend more time taking care of our cars, physical appearance, but we do not spend as much time developing and toning our mind.  Our mind is the most important resource we have. It gives us the ability to communicate, focus, be creative, do perform what want at optimal performance. It is imperative to sharpen our mind, despite what obstacles life can throw at us. Life can have us down in pain and there are many avenues we can take to try to relieve the negative feelings. Some form support groups, talk to friends, consume themselves in their job, workout at gyms, and many of us resolve to meds, drugs, and alcohol. Drugs and alcohol is an over-abused  and addictive way to solve our pains and only sends us spiraling downwards into deeper and darker places. We consider it a quick fix because we want anything that takes us out of the moment and create a distraction or an illusion of comfort that can be remarkably seductive. In his awesome presentation, Dr. Thomas Lyon presented his research that showed a positive correlation between mindfulness and meditation to treating drug and alcohol abuse. He pointed out some of the brain structures that are positively affected by meditation/mindfulness, such as the prefrontal cortex, hippocampus, amygdala, and functional networks. Strengthening connectivity between the cortex and limbic system dampens automatic amygdala activation which can be interoperated as an overall increase in conscious control. Dr. Lyon’s study showed eight week meditation training increases grey matter density in hippocampus, cerebellum compared to controls. Furthermore, cross sectional comparison of long term meditator vs non meditators show enhanced activity in the PFC, right anterior insula and right hippocampus. Lastly, mindful attention reduced neural activity in subgenual anterior cingulate cortex. Reduced connectivity with other craving related regions including insula and ventral striatum. Clearly, the study shows that mindfulness/meditation has a bright future for abusers of drugs and alcohols.  

Many people think that meditation is all about stopping thought, getting rid of emotions, somehow controlling the mind. But its actually much different. its about stepping back, seeing the thoughts and emotion clearly coming and going with a relaxed focused mind. The brain gets stressed and meditation is not medication, like Tylenol, to treat symptoms but rather a preventative tool that will give us overall well being. While meditation might not be for everyone, its effects can’t be denied for another possible option. Meditation has been practiced around the world for centuries and science is just now starting to delve into it. These findings presented by Dr. Lyon were further reinforced by a recent article, Mindfulness therapy helps prevent drug and alcohol relapse, published in the Chicago Tribune on March 20, 2014. Bowen and her colleagues reported that, “about 11 percent of people in the U.S. with substance abuse problems seek treatment every year, but between 40 percent and 60 percent relapse.” The study split 268 people who had finished substance abuse treatment into three groups and were followed for one year. The groups were as followed: a standard 12-step program, a cognitive behavioral based relapse prevention program and a program combining relapse prevention with meditation. The results were indicative. “About 9 percent of the participants in the mindfulness group reported drug use after a year, compared to about 14 percent in the 12-step program group and 17 percent in the traditional relapse-prevention group. Only about 8 percent of the participants in the mindfulness group also reported heavy drinking after a year, compared to about 20 percent in the other two therapy groups.” While this study back Dr. Lyon's project, Bowen did mention that some in the meditation group showed no improvement. 

Consequently, often times we miss the moment because we are thinking about the future. We should try to set aside time in the morning or a few minutes before we go to bed to take inhale… a deep breath and be more mindful.  We need to find a balance in life, and if we do, it will ultimately make our lives more enjoyable, productive, and meaningful. 

Seaman, Andrew. "Mindfulness Therapy Helps Prevent Drug and Alcohol Relapse." Chicago Tribune. N.p., 20 Mar. 2014. Web. 29 Apr. 2014.

"Mindfulness Inhibits Implicit Learning -- the Wellspring of Bad Habits."ScienceDaily. ScienceDaily, n.d. Web. 29 Apr. 2014.

Zahir Siddiqui