Meditation: a small investment that pays back in innumerable ways

In the last article, we spoke about systemic (uncontrollable) factors and self-care (controllable) factors that contribute to burnout. Today’s post will highlight how Meditation, one element in ‘MEDS’ (Meditation, Exercise, Diet, and Sleep), can prevent burnout. But before we get there I want to discuss perspective. Let me take you back to grade 12 physics class where we learned the 1st Law of Thermodynamics—namely that energy can neither be created nor destroyed but only transferred from one form to another. This is not just for matter states shifting from one form to another. This same law applies to the energy or perspective we bring to any situation. When I operated a busy community pharmacy, we sometimes had systemic factors thrust upon us (IT failures or unreasonable expectations from central office). In our WhatsApp group of operators, a lively discussion would ensue. Some people would vent and complain while others would immediately respond by offering solutions. The situation was the same, but from their perspective, the response would be very different. People who responded in a more productive way realized that rather than use their energy to complain or react, they could use the same amount of energy to focus on how to work around the issue to keep staff morale unhinged and patient care top of mind. The point here is to appreciate our autonomy when faced with obstacles. We can control how we respond, and responding is always better than reacting. One of the ways to gradually shift us into responding to situations is by meditating. Now, by using the word meditation I may have lost half of you. The use of labels can be counterproductive because people have different experiences with words. If meditation feels like something you don’t want to or can’t do, use the word mindfulness or awareness. Mindfulness is the ability to be aware of what’s happening in the present moment. Let's look at some science behind what happens to your brain when you meditate. By measuring electrical activity in the brain via an electroencephalogram (EEG), people who meditate see an increase in alpha-1 brain wave activity in the pre-frontal cortex.1 Alpha-1 waves are the bridge between conscious thinking and our subconscious mind. Increasing alpha-1 waves also indicate that different parts of the brain are working together in coherence. This coherence extends beyond the actual meditation session.1 Regular meditation has also been linked to improved anxiety and depression, chronic pain, and insomnia.2 Over time, regular meditation will also help you develop more mindfulness. This builds emotional intelligence and benefits spill over into other parts of your life. A common meditation misconception is that your goal is to have a totally clear mind to reap the benefits of the practice. Marvin G. Belzer, an associate professor of psychiatry at UCLA, shares “If we try to fight the thoughts to make them stop, that’s a losing battle.” Instead, we can focus our thoughts elsewhere: on the breath, the sounds around us, or our body. If meditating or mindfulness is too much of a stretch for you, then use your breath as a bridge to take the many thoughts you are experiencing down to a single thought. This connection to your breath is a good starting point for people who find it hard to sit still at the beginning. I don’t have time! Some of you may say, I don’t have time to use the washroom. How will I find time to meditate? I have two responses to this valid concern. First, we do things we consider worthwhile. Second, you can get started with as little as a few minutes per day. Like many things in life, when you figure out your ‘WHY” for doing something you are much more likely to stick with this practice. Do you want better conversations with your loved ones? Do you wish to be more present when counseling patients? The first part of any new habit is understanding why you want to do it. Regarding the actual time commitment, let me break it down this way. Of the roughly 1000 waking minutes in the day, it’s not unreasonable to set aside 3-4 minutes to start. This equates to ~0.3% of your day. A practical time to meditate is when you get into your garage or just before you enter your home after a long day. Meditation can be most helpful on hectic days. When we separate the forest from the trees, we can often use these unique perspectives to solve problems that stifle us at work. Practical tips for starting An effective meditation to start with is a ‘META or love and kindness meditation’ or ‘binaural beats track’ from Youtube. Another option is to download the INSIGHT TIMER app which has meditations as short as 3 minutes. Other meditation apps include Calm, Ten Percent Happier, and Headspace. Remember, the goal isn’t to turn off your brain. You want to allow thoughts to come and go as clouds float by or sailboats drifting on the water. Seeing how the next article in this series is Exercise, let me leave you with this thought. As with going to the gym or adding cardio into your routine, regular practice and willful persistence are key factors that will determine the benefits you derive from this practice. Spend 3 minutes a day for a few weeks and give it a try. If you liked this post, subscribe to my newsletter: https://manjithansra.substack.com References: Roth, B. (2018). Strength in stillness: The power of Transcendental Meditation. Simon & Schuster. NIH: Meditation and Mindfulness: What You Need To Know

Meditation: a small investment that pays back in innumerable ways

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