Well, fast forward seven years from my last post on this subject. It got sort of lost in the busyness of life, but now the research and support for various types of meditation, such as mindfulness-based stress reduction and kirtan kriya have a much broader base of information to bolster the early claims.
I am creating a link to a Youtube video I found for doing this simple 12-minute (or so) meditation which involves chanting or singing four syllables: SA TA NA MA. First, you sing them aloud for 2 minutes, then you whisper them for 2 minutes, then silently say them for 4 minutes, then whisper again for 2 minutes, then aloud again for 2 minutes. The music and voice will keep you on track so you don't have to time anything. While doing the above, you sit in whatever way is comfortable for you, close your eyes and touch your index finger, middle finger, ring finger and pinky to your thumbs as you sing, whisper or silently repeat the four syllables. The image in the video demonstrates this.
Now, I know this is a little bit "out there" for some of my readers, but, hey--is improving your cognition and strengthening the hippocampus of your brain to help prevent Alzheimer's worth 12 minutes a day of your time? Try it for 6 weeks and see if you notice a difference. I'd love to hear your feedback!
As a caregiver educator, yoga student and teacher, I was intrigued by a UCLA research study last month. It concluded that a simple, low-cost yoga program can enhance coping and quality of life for caregivers. ~Angela Lunde, author of the Mayo Clinic Alzheimer's Blog
I was really delighted to see that Angela Lunde, who writes an excellent Alzheimer's blog for caregivers at the Mayo Clinic endorsed a study that I've known about for quite some time. In fact, I wrote a blog post about it in March of 2012, which I am re-posting here in its entirety, since it still very much applies:
Stress, Meditation and Self-Help, Oh My!
I just posted a link on the resource page for a new study at UCLA Semel Institute for Neuroscience and Human Behavior which had very promising results on a small group of caregivers. They showed marked improvements in both cognitive function and lower levels of depression after using Kirtan Kriya yoga meditation for a 12-minute daily session over an 8 week period.
The control group used only soft, relaxing music, without the chanting meditation, and showed significantly less of a result. This is pretty amazing that it's possible to have a strong positive impact in 12 minutes a day with something that is basically free and easy to do. I'm intrigued by this, since I have been a student of yoga and meditation for many years. Yet, while I was in the midst of the worst stress of the caregiving role, I strangely abandoned those precious tools which would have helped to keep me in balance. Why? Self-sabotage? Perhaps. Burnout? Quite likely. When you find yourself in a prolonged, stressful situation the choices you make may not be rational because of the combined effects of fatigue, depression, ill health, frustration and guilt. The toxic mix of emotions can undermine even the strongest psyche, wearing it down like flowing water wears rock over time. Think, Grand Canyon, here. Caregiving stress is very similar in that it happens gradually, over a period of time, and you might not notice that your coping skills are deteriorating -- or, worse, you might notice and still not be able to make a good decision to rectify the situation. It's that sense of powerlessness, helplessness in the face of the situation, that is so significant and the point at which this entire website/blog is directed.
If you find yourself in that "hanging-on-at-the-end-of-your-rope" place, and seriously considering letting go as an option, this lifeline is for YOU! I am putting together a series of short video meditations just for caregivers, so that you will have some guidance to do your daily 12-minute work toward finding balance, calm, and even your own inner peace again! Stay tuned.
Back to the present, I realize that I never completed the video meditations for caregivers, and so there is no time like this moment to get that done. I hope to get my own version of the Kirtan Kriya posted shortly and will give you the link here on the blog. I purchased a copy from the Alzheimer's Research and Prevention site and have used it, but to my musician's ears, it has some definite flaws (yes, I am getting over my perfectionism. Just give me another decade or two and I should have it mastered). I also purchased their Alzheimer's Prevention Toolkit, which introduces the 4 Pillars of Alzheimer's Prevention(TM) which focuses on diet and brain-specific nutrients, exercise for mind & body, stress management and spiritual/psychological well-being. There is a very thorough up-to-date white paper available for download at the site below: For more information or to purchase, go to www.AlzheimersPrevention.org or email them at firstname.lastname@example.org
Link for white paper:
I am simply amazed that this type of yoga meditation can produce verifiable results in only 12-minutes a day over an 8-week period. I think you will find the white paper quite enlightening in terms of current research. The information presented there is well-documented. These practices are something that virtually anyone can do, and as Angela Lunde points out, very low cost. They may pay very high dividends indeed if they can prevent or significantly postpone Alzheimer's Disease or help to improve cognitive skills. Frankly, I see no downside in trying them, if you feel the motivation. The possible benefit is life-changing.
Do you ever simply know when something is right? I mean knowing in the deepest, most intrinsic way possible? I had that experience today as I was exploring the subject of my last post -- the meditation technique called Kirtan Kriya (KK) as used to slow or prevent Alzheimer's Disease. Yes, I can hear the skeptics out there -- it isn't possible, etc. But, I refer you to the research on the Resources page of this blog. These results have been replicated in another study at the University of Pennsylvania and reported in highly respected medical journals, including the Journal of Alzheimer's Disease. I came across the website of Dr. Dharma Singh Khalsa through a reference in the Mayo Clinic's Alzheimer's blog post. I followed up by searching out references to his research findings and watched the videos which present his organization, Alzheimer's Research and Prevention Foundation www.alzheimersprevention.org
This information rings true for me and I am planning to try out the meditation technique for 12 minutes a day for the next 8 weeks, which is the recommended trial. Would you give 12 minutes a day to prevent Alzheimer's?
Karen is a compassionate, enthusiastic student of life, who cared for her mother for 17 years. She brings her insights, compassion, experience and desire to share knowledge and healing to this ongoing conversation with others on the caregiving path. If you are caring for a parent, spouse, friend or other loved one this site offers sanity-saving tips, open-hearted self-care ideas, and an open forum for discussion, connection and sharing resources for the journey.
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