If we want to improve our prayer game substantially, what topics should we be working on to better understand prayer, the understanding neuroplasticity of our brains to improve our execution and sensitivity during prayer. This is not limited to fasting and contemplative ascetic lifestyles that feature contemplation and prayer, but it is what we can think about as simply pray more … not just maximizing the hours spent in prayer, but “sharpening the [mental, biophysical] axe” so that every minute spent in prayer is BETTER.

As part of an ongoing project that is about hippocampal neurogenesis and understanding neuroplasticity of prayer, fasting and contemplative ascetic lifestyles that feature contemplation and prayer, we can look at how we might use Ignatius Loyola’s Examen process in our journaling to lay the foundation by applying some precursors of measurement theory, with an ultimate objective of something resembling a quantifiable approach [in a biophysical or neurophysical biomarkers] in our study of neurofitness and studying and improving the execution contemplative traditions.

1. Traditional Examen Components as Measurement Foundations

Consciousness (Awareness)

Qualitative Markers:

  • Depth of presence
  • Quality of attention
  • Frequency of distraction

Quantifiable Transitions:

  • Duration of sustained attention periods
  • Recovery time after distraction
  • Heart rate variability during focused states
  • EEG markers of attention states
  • Pupillary response patterns

Gratitude (Recognition)

Qualitative Markers:

  • Emotional resonance
  • Depth of appreciation
  • Sense of connection

Quantifiable Transitions:

  • Heart rate coherence during gratitude practice
  • Vagal tone measurements
  • Oxytocin level changes
  • Facial EMG patterns during gratitude states

Review (Analysis)

Qualitative Markers:

  • Clarity of recall
  • Depth of insight
  • Pattern recognition

Quantifiable Transitions:

  • Memory consolidation metrics
  • Decision-making response times
  • Cognitive flexibility measures
  • Error recognition rates
  • Pattern recognition accuracy

2. Journal Structure for Progressive Measurement

Morning Journal Framework

  1. Baseline Measurements
    • Initial HRV reading
    • Resting breath rate
    • Subjective state rating (1-10)
  2. Intention Setting
    • Clear metrics for daily practice
    • Specific attention goals
    • Physical practice targets
  3. Practice Documentation
    • Time stamps for state transitions
    • Duration of practice periods
    • Notable physical/mental markers

Evening Examen Framework

  1. Objective Measurements
    • End-of-day HRV
    • Physical performance metrics
    • Attention span measurements
  2. Subjective-Objective Correlation
    • Perceived vs. measured states
    • Pattern recognition
    • Deviation analysis
  3. Integration Analysis
    • Cross-referencing multiple metrics
    • Pattern identification
    • Progress tracking

3. Progressive Measurement Development

Phase 1: Basic Metrics

  • Duration of practice
  • Simple state classifications
  • Basic physiological markers

Phase 2: Intermediate Correlation

  • State transition mapping
  • Pattern recognition
  • Multi-variable analysis

Phase 3: Advanced Integration

  • Complex state mapping
  • Predictive modeling
  • Deep pattern analysis

4. Biomarker Integration Framework

Physical Markers

  1. Autonomic Nervous System
    • Heart rate variability
    • Respiratory patterns
    • Skin conductance
    • Blood pressure variability
  2. Neuromuscular System
    • Muscle tension patterns
    • Postural stability
    • Movement efficiency
    • Recovery rates

Neurological Markers

  1. Attention Networks
    • Focus duration
    • Switching costs
    • Recovery patterns
    • Integration efficiency
  2. Emotional Regulation
    • Response patterns
    • Recovery rates
    • Integration speed
    • Stability measures

Biochemical Markers

  1. Stress Response
    • Cortisol patterns
    • Inflammatory markers
    • Recovery indicators
  2. Positive States
    • Oxytocin levels
    • DHEA ratios
    • Growth factors

5. Integration Methods

Daily Practice

  1. Morning Baseline
    • Quantitative measurements
    • Qualitative assessment
    • Integration notes
  2. Practice Monitoring
    • Real-time tracking
    • State notation
    • Transition mapping
  3. Evening Integration
    • Data compilation
    • Pattern analysis
    • Progress tracking

Weekly Analysis

  1. Pattern Recognition
    • State progression
    • Practice efficiency
    • Recovery patterns
  2. Adjustment Planning
    • Protocol refinement
    • Practice modification
    • Integration enhancement

Monthly Review

  1. Trend Analysis
    • Long-term patterns
    • Progress markers
    • Efficiency measures
  2. Program Adjustment
    • Protocol optimization
    • Practice enhancement
    • Integration refinement