- A new study suggests that meditation helps the brain respond better to positive and negative feedback.
- That’s a big deal — when you can adapt from negative feedback, you learn from your actions and become a better human.
- The researchers suggest meditation impacts the brain’s dopamine signals. Dopamine is a feel-good chemical that impacts decision-making.
- Meditation has tons of other benefits. It reduces stress, boosts your focus, helps you sleep better, and improves your heart health. That’s why so many innovators and successful entrepreneurs have a meditation routine.
- You can benefit from meditation, too. Check out the tips at the bottom of this article to get started.
A new study says that meditation changes your brain so you can respond better to feedback. Here’s why that’s a big deal: When you know how to use feedback to your advantage, you learn from your actions and become a better, more productive human.
This is just another way of saying that meditation is good for you. It comes up time and time again in my book “Game Changers” because hundreds of thought leaders, innovators, and successful entrepreneurs recognize the same thing: Meditation resets your programming and rewires your brain (in a good way).
Here’s what you should know about the study, why I’ve been talking about meditation for years, and how you can upgrade yourself, starting today.
Meditation and learning: What the study found
Researchers from the University of Surrey trained participants to select images associated with a reward. All participants were hooked up to EEG sensors, which measure brain waves. The participants in the study weren’t all meditation gurus. Some were experienced meditators, some were novices, and some didn’t meditate at all.
According to the study, the people who meditated were more successful in selecting pairings that resulted in a greater reward. Their EEG results also indicated they were less affected by negative feedback. The group that struggled the most? The non-meditators. The researchers found that people who meditated were able to better bounce back and adapt to feedback in order to make informed decisions.
What made the difference? The researchers suggest dopamine, a feel-good chemical in the brain. Previous studies show dopamine impacts the way people learn and process information, and meditation increases dopamine levels. [1] [2] [3] According to the study’s findings, meditation rewires your brain so you’re better equipped to deal with positive and negative feedback.
Related: The Biohacker’s Guide to Meditation and Flow States
Other ways meditation makes you better
I’ve been saying for years that meditation is one of the best investments you can make in your brain and body. In my book “Head Strong,” I write that meditation literally changes areas of your brain associated with complex thought, bodily awareness, concentration, and problem-solving.
Getting your “om” on has tons of other benefits, too. Meditation:
- Increases focus by helping you filter out distractions, or “mind wandering” [4] [5]
- Reduces stress and anxiety by down-regulating stress hormones [6] [7]
- Improves cardiovascular health by reducing blood pressure [8] [9] [10]
- Improves sleep quality by increasing relaxation
That’s just the tip of the iceberg. Learn more about the benefits of meditation for your brain and body.
Related: Can’t Resist Cravings? Meditation Can Help, Says Study
How to hack your meditation practice
Ready to upgrade your life and take control of your brain? There are loads of ways to start meditating or upgrade your practice today. You can try a meditation app or a free guided meditation practice online. This yoga nidra routine will make you feel like you just got a full night’s sleep.
Remember that consistency is your most important goal. Everyone’s experience with meditation is a little different, so you should form a habit based on what works for you and your schedule. Start with as little as 2 – 5 minutes a day, and work up to 20 minutes when it begins to feel like a habit.
Because I love to hack my performance, I recommend upgrading your practice once you have the basics of meditation down. That’s why law 40 in “Game Changers” is “Hurry! Meditate faster.” By that, I mean you can benefit even more from your practice by reducing the time it takes to reap all those brain-boosting benefits.
Here’s how:
- Sign up for a meditation class to learn how to meditate better.
- Measure your heart rate variability to make sure you’re actually putting yourself in a meditative state.
- Check out my conversation with Bill Harris, the founder, president, and director of the Centerpointe Research Institute, on this episode of the podcast to discover more ways to hack your meditation practice.
Read Heavily Meditated
In Heavily Meditated, Dave Asprey teaches you how to get the full benefits of meditation in the fraction of the time and effort of traditional meditation. You’ll learn the most effective techniques, including ones you probably have never heard of before, as well as the science behind why those techniques work. You’ll learn how to access altered states with your breath, how to reset your entire nervous system so past traumas and triggers no longer hold you back, and so much more. This book will change your life.
For one, magnesium might promote better sleep by reducing stress. Research suggests that supplementing with magnesium has the potential to alleviate mild anxiety.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/”] A number of biological processes may underlie this mollifying effect. A 2016 study suggests that magnesium lessens stress by keeping the sympathetic nervous system (aka your fight-or-flight stress response) in check, and activating the parasympathetic nervous system, which has a calming effect.[ref url=”https://link.springer.com/article/10.1007%2Fs15006-016-9054-7″]Other evidence indicates magnesium may calm your pre-bedtime racing mind, by regulating your brain’s
Magnesium is readily available in a variety of foods. Almonds and cashews are some of the most magnesium-dense foods around. Another good option: leafy greens, like spinach, which contain about 20 percent of your recommended intake per a half-cup (just be sure to cook them first to reduce oxalate levels). Avocados contain about 44 milligrams of magnesium per cup, while salmon, white rice, and carrots also contain a moderate amount of magnesium.[ref url=”https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/”]
Kakadu plums are a small light green fruit native to Australia, that’s also called the billygoat plum, bush plum, or salty plum. Indigenous people once used the sap and pits of kakadu plums to treat colds, the flu, and skin conditions.[ref url=”https://www.agrifutures.com.au/wp-content/uploads/publications/14-115.pdf”] These days, you’re most likely to see this Aussie import as an ingredient in skin care products — particularly in vitamin C serums — or in powder form, which can be used in smoothies, soups, and sauces.
Vitamin C: Kakadu plums derive most of their benefits from their sky-high concentration of vitamin C, which has all sorts of health benefits. “From immunity, bruise prevention, and the growth, development, and repair of tissues to enhancing iron absorption and adrenal support, vitamin C plays a dominant role in a number of bodily functions,” says Kelly Schmidt, RD, author of
In addition to potentially working wonders within our bodies internally, kakadu plums can unlock healthier, younger-looking skin when applied topically. Again, the kakadu plum’s vitamin C concentration is a key player in its benefits. “Vitamin C is a potent antioxidant,” says
You’ll find kakadu plums in a variety of oil-based lotions, creams, and serums. Because kakadu-containing products tend to be moisturizing, use kakadu plum morning and night after you cleanse your face, Piliang says. However, vitamin C can be irritating for some people, so if you have sensitive skin, use it just once a day to start.
