Author Archives: Shanna Wang

Meditation: Living With Awareness

Meditating in Nature (Photo Credit: Maxlkt)

Zen master, poet, and global peace activist Thich Nhat Hanh once said,

“We are very good at preparing to live, but not very good at living. We know how to sacrifice ten years for a diploma, and we are willing to work very hard to get a job, a car, a house, and so on. But, we have difficulty remembering that we are alive in the present moment, the only moment there is for us to be alive.”

In an age where we are constantly chasing after the next destination, we have forgotten how to enjoy and live in reality. My dear friend and therapist introduced me to meditation, the practice of bringing awareness, without judgement, to what the present moment has to offer. In my sessions, we focus on the in-and-out breath, acknowledge any physical sensations, and notice and let all thoughts and worries pass by like clouds.

Many people find comfort and meaning in their everyday lives through meditation. From chemical and biological perspectives, how do we reach this gentle state of mind? What changes in the brain when we meditate?

Meditation alters the levels of neurotransmitters in the brain that are associated with stress and anxiety. Neurotransmitters are “chemical messengers” that control and are controlled by our thoughts and emotions. meta-analysis found that those who meditate have higher levels of serotonin, gamma-aminobutyric acid (GABA), and dopamine neurotransmitters. Serotonin regulates mood, GABA communicates messages between nerve cells, and dopamine affects motivation, learning, and pleasure. The study also found that there is a lower level of norepinephrinethe hormone and neurotransmitter that activates the body’s experience of stress.

Another study found that meditation significantly changes the amount of grey matter in different parts of the brain. Grey matter refers to the main, body component of nerve cells that determines the function of the brain. The research shows that meditation increases grey matter in the hippocampus, the memory and emotion region of the brain, and decreases grey matter in the amygdala, the part of the brain associated with fear.

Group Meditation (Photo Credit: Suc)

In the words of my health psychology professor, often times, the simplest things have the greatest impact on our lives. I have found my genuine happiness and peace in this journey of meditation. I hope everyone finds theirs, too.

~Shanna

The Healing Power of Nature

Shinrin-Yoku, Japanese for “Forest Bathing” (Photo Credit: Teamsamuraispain)

One of my favourite ways to de-stress is being with nature. Whether it’s having lunch by a creek, meditating with essential oils, or hiking in the woods, nature brings me comfort and clarity.

Many of us have heard of these anecdotes or may have experienced it ourselves. Did you know that there is now scientific evidence for the health benefits of nature?

Retreating to nature is especially well-studied in Japan. In Japanese medicine, meditating in the forest is a form of therapy called shinrin-yoku. Japanese for “forest bathing,” shinrin-yoku is proven to reduce stress, strengthen the immune system, improve mood, increase focus, and even speed up recovering from illness.

Are there chemical mechanisms behind the healing power of nature?

One interesting finding showed that just breathing in nature can be beneficial. Plants emit volatile organic compounds known as phytoncides to protect against harmful insects, bacteria, and fungi. Studies in Japan have shown that more white blood cells that fight against tumours or viruses are produced when people are exposed to phytoncides in the forest. Moreover, the same studies in Japan and also in Taiwan have found decreased levels of stress hormones in those exposed to phytoncides. By being around nature, we breathe in the phytoncides of nature and receive their benefits.

Another study showed that a common bacterium found in soil can improve mood and relieve stress. Known as Mycobacterium vaccae, this microorganism increases the expression of an enzyme that synthesizes the mood-regulating neurotransmitter serotonin. Mycobacterium vaccae can potentially prevent and treat mental disorders by buffering the effects of chronic stress.

Studying with Nature (Photo Credit: Pxhere)

Ultimately, there is no one chemical or one microorganism that cures all. It’s the synergistic effect of chemistry, biology, and psychology that makes being in nature so rejuvenating.

Now that the weather is colder, visiting the forest may not be as appealing. However, we can use the concepts of forest bathing in the comfort of our home.  Whether it’s meditating for ten minutes, using essential oils, having a potted plant on our desk, or having wood in our working space, bringing shinrin-yoku indoors can make all the difference.

~Shanna Wang

Matcha: A Healthy Alternative to Coffee

Begin the day with a relaxing cup of matcha latte. (Photo Credit: dungthuyvunguyen)

Have you ever experienced jitters from drinking coffee? You are not alone. And, you are definitely not out of options. Matcha could be the right morning beverage for you.

Matcha is a finely ground green tea powder originating from Japan. Historically, matcha was first widely used by Zen Buddhist monks in tea ceremonies and meditation and continues to be a key part of their practice today. Matcha creates a state of calmness and mental clarity that pairs with their appreciation for the simple things in everyday life.

Why is matcha different from common teas and an effective substitute for coffee? The magic happens in farming and processing.

Three weeks before tea leaves are harvested from Camellia Sinensis, the plants are grown in the shade. Without direct sunlight, photosynthesis slows down, producing more l-theanine. L-theanine is a neurologically active amino acid that stimulates the production of alpha waves in the brain. Alpha waves put the mind in a deeply relaxed and alert state that is often achieved in mindfulness meditation.

L-theanine can also bind to caffeine. Caffeine is five times as concentrated in matcha than regular green tea. Nonetheless, because l-theanine binds to caffeine to stabilize the release of energy, matcha does not bring sudden peaks of energy that could be recognized as anxiety.

Matcha Tea Preparation. (Photo Credit: dungthuyvunguyen)

The high amounts of l-theanine and caffeine are maintained in the processing methods all the way to when matcha is served. After harvest, the leaves are steamed so that oxidation is minimized. Not only are the colour and fragrance conserved, but most importantly, the active ingredients remain intact. The dried leaves are then ground into powder to be consumed. Unlike most teas where they are enjoyed by steeping in water, matcha powder is dissolved and consumed as a whole so that all the benefits is retained as best as possible.

Matcha can keep us awake and alert while relaxed and at ease. Matcha has been the perfect way to start my day for two years. I hope it works for you as well!

~Shanna Wang