Part I
How Silence and Meditation Can Improve Self-Control
Contemplate for a moment: What's the most profound silence you've ever experienced? Picture it vividly. What are your surroundings? The smells, sounds, colors, and what you were doing. Silence for you could be deep contemplation, spending time in nature, a long run, time in prayer, or meditation. Silence can manifest itself in many forms, and it is always at your disposal. According to scientific research, cultivating periods of silence, through meditation, for example, can strengthen the Angulate Cingulate Cortex (ACC): the brain structure responsible for self-control.
But, in a society filled with instant gratification, where phones are an extension of our physical body, for many, silence has vanished from our lives, and impulsivity is on the rise. Distractions can keep us from doing the things we want to do, and in the long term, undermine our capacities for reflection and self-regulation (Hayter, 2021).
“Today's tech platforms are caught in a race to the bottom of the brain stem to extract human attention. It's a race we're all losing. The result: addiction, social isolation, outrage, misinformation, and political polarization-all part of one interconnected system …that poses an existential threat to humanity.”
Turning down the Noise : The Quiet Power of Silence in a Busy World
How do we take back control in our lives? First, we must understand the role of the neurotransmitter dopamine, the molecule responsible for pleasure and motivation. Tech giants, fast food chains, and other corporations manipulate our dopaminergic brains to instill habitual cravings for their products, inundating us with endless distractions that impede self-control. In an age of indulgence, understanding the neurobiological perspective of dopamine and distraction can help us devise strategies to mitigate our reward-seeking impulses (Lemmke, 2020).
Blaise Pascal's timeless quote, "All of humanity's problems stem from man's inability to sit quietly in a room alone," resonates profoundly even today. Imagine sitting in a room for an hour with no external entertainment. Difficult, right? In an age of distraction, our society has eradicated boredom. Yet, embracing boredom affords us the opportunity for introspection and clarifies our life's desires.
Next time you are bored in bed, instead of grabbing your phone to open Instagram or snack on unhealthy foods, go on a short walk, do a 5-minute meditation, or even just take a few deep mindful breaths. You’d be surprised at how much better you feel, and overtime, you can strengthen the willpower to avoid unhealthy distractions.
According to scientific literature, meditation can fundamentally change the neural connections in your brain and enhance certain structures such as the Angulate Cingulate Cortex (ACC), the brain structure responsible for self-control.
A common saying for gym-goers and neuroscientists is, “If you don’t use it, you lose it.” If we actively practice self-reflection and self-control through meditation, we can strengthen the ACC and ultimately enhance our capacity for self-control. Similar to lifting weights at the gym, which increases muscle growth, meditation is an exercise for the ACC, which can grow and shrink in strength. You don’t have to become a monk or yogi to reap the benefits of meditation. Dedicate just 5-10 minutes of your day for meditation, especially during stressful times. Over time, this habit will improve your emotional regulation and self-control.
Mindfulness meditation alters neural activity underpinning working memory during tactile distraction, BioRxiv, 2020
“People who have strong ACCs tend to report a higher pain threshold (including emotional pain), a general feeling of life happiness, positive relationships, higher degree of focus, and a sense of ability to choose one’s own path in life.”
-Forbes Magazine, 2017
Now that we've learned about the scientific advantages of meditation in enhancing self-control, you might be curious about other mindfulness strategies that offer similar benefits. According to research, immersing oneself in nature emerges as one of the most potent mindfulness techniques. For millennia, humans thrived in hunter-gatherer societies, deeply connected to the natural world. However, over the past 150 years, rapid urbanization has led to an onslaught of noise pollution, distancing us from nature's tranquility.
Embracing the present moment, though it may seem cliché, allows us to attune to our surroundings and silence the incessant chatter within our minds. To begin, I recommend directing your attention to the subtle stimuli of nature—the rustling leaves, gentle breezes, and ambient sounds. As you gradually become more attuned to the present moment, your mind will naturally quieten, paving the way for introspection and self-reflection. Stepping away from the clamor of modern life and reconnecting with nature not only calms the mind but also facilitates deep inner contemplation.
“We depend on nature not only for our physical survival. We also need nature to show us the way home, the way out of the prison of our own minds. We got lost in doing, thinking, remembering, anticipating - lost in a maze of complexity and a world of problems. We have forgotten what rocks, plants, and animals still know. We have forgotten how to be - to be still, to be ourselves, to be where life is: Here and Now.”
Eckhart Tolle, Stillness Speaks
Another strategy that enhances emotional regulation and introspection is exercise. According to research, exercise induces a biochemical response in the brain and body, which releases endorphins and brain-derived growth hormone (BNDF). This molecule increases neuronal plasticity, which allows us to learn and grow. On top of this, exercising is a break from the brain from the world of notifications and noise. In a study, researchers found elite sprinters and runners compared to non-athletes had more bodily trust, attention, regulation, and self-regulation. (Seabury, 2023). You don’t have to be an “elite athlete,” simply going on long walks, or playing a sport you enjoy will suffice.
In essence, the profound impact of silence and meditation on self-control highlights the importance of incorporating moments of introspection into our lives – whether through meditation, communing with nature, or engaging in physical activity. Understanding the neurobiological role of dopamine amidst our noise-saturated world enables us to establish healthy boundaries with daily stimuli. This fosters resilience and protects our ability to self-regulate, ultimately leading to a more balanced and fulfilling existence.
References:
Jackman, Christine. Turning down the Noise : The Quiet Power of Silence in a Busy World, Murdoch Books Pty Limited, 2020. ProQuest Ebook Central, https://ebookcentral.proquest.com/lib/socal/detail.action?docID=6308794.
David Hayter (2021) Review of ‘silence and silencing in psychoanalysis’, Psychodynamic Practice, 27:4, 453-459, DOI: 10.1080/14753634.2021.1938176
Dr. Anna Lembke. Dopamine Nation : Finding Balance in the Age of Indulgence. Dutton, 2020. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=nlebk&AN=2641520.
Fábián, Tibor Károly. Mind-Body Connections: Pathways of Psychosomatic Coupling under Meditation and Other Altered States of Consciousness, Nova Science Publishers, Incorporated, 2012. ProQuest Ebook Central, https://ebookcentral.proquest.com/lib/socal/detail.action?docID=3019684.
Wang, Michael, Mindfulness meditation alters neural activity underpinning working memory during tactile distraction, BioRxiv, 2020
Tolle, Eckhart. “Stillness Speaks: Chapter 7.” Nature by Eckhart Tolle, www.ecomall.com/greenshopping/nature.htm. Accessed 20 Feb. 2024.
Seabury, Tom, et al. "Interoceptive differences in elite sprint and long-distance runners: A multidimensional investigation." PLoS ONE, vol. 18, no. 1, 25 Jan. 2023, p. e0278067. Gale Academic OneFile, link.gale.com/apps/doc/A734593906/AONE?u=usocal_main&sid=bookmark-AONE&xid=8332494e. Accessed 19 Feb. 2024.
“Neuroscience: Meditation Is a Great Workout for Your Brain.” Forbes, Forbes Magazine, 18 Jan. 2017, www.forbes.com/sites/quora/2017/01/18/neuroscience-meditation-is-a-great-workout-for-your-brain/?sh=3021c5ba338f.
Part II
When I started Writing Project #2, I was intrigued by the scientific benefits of meditation and silence. As I conducted my research, I found myself drawn to a blend of narrative storytelling and scientific validation. My interest in this approach stemmed from encountering a book titled "Golden: The Power of Silence," which artfully intertwines mindfulness strategies with anecdotes from various walks of life, including prisoners, neuroscientists, athletes, and writers. Captivated by the diverse perspectives and engaging narratives within the book, I opted to adopt a similar style for Writing Project #3.
The genre I chose for this assignment was an article in Men’s Health magazine titled, “How Silence and Meditation can Improve Self Control.” I selected this genre for its flexibility in narrative structure and its capacity to resonate with a broader audience, particularly men focusing on their mental health. Typically, Men’s Health articles employ rhetorical questions or intriguing data points to hook the reader from the beginning. Moreover, scientific research is often integrated seamlessly into the article to provide credibility and support for the discussed topics.
Throughout my writing, I adhered for the most part to the stylistic and formatting conventions of a Men’s Health article. I began with a captivating introduction, prompting readers to contemplate their personal experiences with silence and meditation. As the article unfolded, I integrated scientific research findings to validate the narrative and underscore the benefits of mindfulness practices. Based on the nature of the assignment, I included pictures, quotes, and illustrations to sustain the reader’s attention. Furthermore, I employed a conversational tone to maintain engagement and accessibility for the intended audience.
Men’s Health articles typically cater to a diverse readership of men seeking guidance on various aspects of health and well-being – including physical fitness, mental health, nutrition, and lifestyle. By choosing this genre, I aimed to reach an audience of men who may be dealing with stress, impulsivity, and distractions in their daily lives, offering insights and practical strategies to enhance self-control and overall well-being. Given the prevalence of mental health issues among men and the societal stigma surrounding discussions of emotions and mindfulness, I deemed Men’s Health magazine as an appropriate platform to address these important topics in a relatable and approachable manner.
In conclusion, the genre of an article in Men’s Health magazine provided the ideal platform for me to explore the intersection of science and mindfulness while catering to a diverse audience of men concerned with their mental health. By adhering to the genre's conventions and infusing conversational writing with scientific rigor, I aimed to deliver an informative piece that resonates with readers. My goal was to provide greater awareness and understanding of the benefits of silence and meditation in promoting self-control and well-being.