Current research suggests that neuroplasticity may be a major factor in the development of effective treatments for brain damage, whether resulting from traumatic injury, stroke, age-related cognitive decline, or degenerative diseases such as dementia and Alzheimer’s. Plasticity also offers hope to people suffering from cognitive disabilities such as ADD/ADHD, dyslexia, and Down syndrome, and is being used in the treatment of depression, OCD, anorexia and bulimia, and other behavioral and emotional disorders. For all of us, working with the malleability and adaptability of neural pathways has been proven to aid in stress and emotional management, memory, visual/spatial acuity, auditory processes and language, motor coordination, athletic performance, and work-related benefits like planning, problem solving and conflict resolution. That which is clinically called “self-directed neuroplasticity” is what I have referred to for years as applied mindfulness – consciously and purposely focusing the mind and the brain toward positive and productive change. What is exciting is that professionals in a myriad of disciplines such as medicine, psychology, quantum physics, law, human resource management, conflict mediation and spiritual/personal growth fields are coming together to compare notes and respectfully work side-by-side to explore the possibilities of what we can do when we put our minds – and our brains - to it.

In her book, Train Your Mind Change Your Brain: How A New Science Reveals Our Extraordinary Potential To Transform Ourselves, author Sharon Begley writes, “As the discoveries of neuroplasticity, and this self-directed neuroplasticity, trickle down to clinics and schools and plain old living rooms, the ability to willfully change the brain will become central part of our lives – and of our understanding of what it means to be human.”

A mindfulness-based approach to all of our life situations aids us in seeing another person’s point of view because it engenders the ability to observe and learn about all particulars involved for both parties, inner and outer, calmly, clearly and closely. Being able to look beyond one’s own needs and desires nurtures greater cooperation and mutually beneficial outcomes, and opens up the door to new possibilities not visible at the onset. Sustaining a mindfulness-based perspective over time, especially during stressful situations, invariably requires the conscious application of effort.

I’d like you to try a mindfulness-based breathwork practice called tonglen, which is very helpful when you’re stressed. The Dalai Lama, who practices tonglen every day, said, “Whether this meditation really helps others or not, it gives me peace of mind. Then I can be more effective, and the benefit is immense.”

The practice is as follows:
a. Relax your body, especially your neck and shoulders. If you are driving, pull over to a safe spot. These few minutes of time taken, even if you are in a rush, will be of immense help in terms of your focus and calmness.
b. Take a few moments to relax your mind and feel a sense of stillness.
c. Breathe in deeply, through your nostrils if possible, into your diaphragm, and release the breath slowly, taking the same amount of time as the in breath. Visualize in your mind’s eye a connection with the sensations you are experiencing in the present moment; the in breath being heavier, darker and denser in energetic quality, and the out breath being lighter, brighter and more expansive.
d. Slowly add to your rhythmic breathing whatever stressful or painful situation you’re facing personally or witnessing in the lives of others. If you’re dealing with a personal situation of stress/pain, bring into your awareness anyone else that may be suffering simultaneously with similar stress/pain. This helps you acknowledge interconnection with humanity and aids you in not feeling alone and isolated.
e. On the in breath, feel the stress/pain of the situation, and on the out breath, feel the release of it until you experience a shift in your attention field. Don’t be concerned if you feel strong emotions in either part of your cyclical breathing, just continue doing so until you graduate to a calmer state internally.

Tonglen, practiced regularly, will help in the creation of new grooves in your mind/brain for responding to all life situations with balance, inner strength and increased humanity. More about this next month.

Suzanne Matthiessen combines Transformative Conflict Mediation and Applied Mindfulness skills to help individuals and groups discover productive, solutions to debilitating and costly interpersonal communication problems. For more information please visit her new website CommunicatingHumanity.org