The first step to becoming antifragile in a time of change is learning to centre and ground ourselves. This reconnects us with what matters most to us and who we are at our best. And that then enables us to respond more proactively to any issues that arise.
One of the four ways we recommend to achieve this strong self-connection is meditation.
And now scientists have discovered that meditation not only brings us calm, focus, and connects us with what matters most, meditation actually changes which genes our body converts into proteins.
Our DNA can be thought of as a ‘menu’ of different genes. Our bodies don’t use all of them all of the time. Stressful events, for example, can trigger a chain reaction of events that activate genes involved in making proteins that produce inflammation responses in our body. In the short term, these can be useful. But in the long term they can lead to increased risks of heart attacks, cancer, diabetes, and autoimmune disorders.
Through a process called epigenetics, meditation reverses stress-related changes to the genes that are linked to poor health and depression. And these same changes can also come about as the result of meditative practices such as yoga, Tai Chi, Qi Gong, and even simple mindfulness practices such as breathing exercises.
Lead author, Ivana Buric, told Time magazine:
“Sitting meditation is quite different than yoga or Tai Chi, yet all of these activities — when practiced regularly — seem to decrease the activity of genes involved in inflammation that can impair both physical and mental health… Even just 15 minutes of practicing mindfulness seems to do the trick.”
Yoga, Tai Chi, meditation, and mindfulness reverse the molecular signature of chronic stress.
On top of that, this TED talk describes how meditating for as little as 12 minutes a day mends the sections at the ends of our DNA called ‘telomeres’. These are like the protective caps on the ends of shoelaces: they stop our DNA from fraying. Meditating physically repairs these telomeres, which reduces our chances of getting cancer, so that we can live more healthily for longer.
Meditation and meditative practices such as yoga, Tai Chi, Qi Gong, and mindfulness all increase our focus and our self-connection. They reduce our stress and risk of disease. They lengthen our lives.
Would it make sense to include 12 to 30 minutes of meditation, yoga, or mindfulness as part of your daily routine?
Adapted from The Churning, Inner Leadership: a framework and a set of tools for building inspiration in a time of change.
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Photo By Johnny Silvercloud via StockPholio.net