When feeling overwhelmed by anxiety or tension, it might be difficult to regain composure and concentrate on a task. Although stress and anxiety are normal and, in certain cases, biologically required responses, experiencing them frequently can be harmful to your health.
Meditation, though, can be helpful. Learn more about what meditation is and the health benefits it can give by reading on.
What Exactly Is Meditation?
Meditation is a mind-body practice in which your attention is focused on being attentive of the present, your breath, and your mind in order to increase awareness, nurture well-being, and alleviate tension and anxiety. It may be practiced practically anyplace as long as the practitioner is mindful of their body and surroundings. A person's meditation practice may include breathing-based meditation, mindfulness practices, nature-based visualization, mantra, and spiritual meditation, among others. Meditation can be practiced independently, in a group, or with the assistance of a coach or therapist.
People often feel obligated to create time for meditation, however it is advised taking as much or as little time as your mental energy permits to turn away from distractions.
If a meditation practice seems unattainable, then ask yourself when and where you sense calm, comfort, joy, clarity, creativity, or concentration. For some, this may occur when showering, walking, or playing with their pet.
When we think of all the benefits of meditation that we're seeking, look for where that already exists in your life, because nearly everyone has a window someplace.
Benefits of Meditation to Health
The numerous psychological and physical benefits of meditation can improve your quality of life. Here are ten scientifically supported benefits of mediation:
Stress Management
Meditation and other mindfulness-based interventions have been found to improve mental health, particularly in the area of stress, according to a study published in Clinical Psychology Review. Cortisol, the steroid hormone responsible for managing stress and our natural fight-or-flight response, among other activities, is produced by our bodies in reaction to tough or stressful situations. Chronic stress can lead to sustained and high cortisol levels, which can have adverse consequences on your cardiovascular, immunological, and digestive systems, among others. Meditation, which focuses on calming the mind and controlling emotion, might help reduce chronic stress in the body and lessen the likelihood of its negative effects.
Anxiety Management
By calming racing thoughts and controlling breathing, which soothes the nervous system, meditation can help counteract the symptoms of anxiety, which are often characterized by overpowering sensations of fear, concern, and tension. The physical signs of anxiety can include perspiration, vertigo, and a high heart rate, all of which are induced by excessive thinking about the past or future. According to a study published in General Hospital Psychiatry, people with anxiety who practiced meditation regularly for three years experienced positive, long-lasting effects on their mental health.
Depression Management
Meditation can also aid in the reduction of depressive symptoms via awareness and emotional regulation. One study observing persons on a three-month yoga and meditation retreat discovered that participants exhibited significant improvements in depression and stress resilience after the retreat.
Reducing Blood Pressure
It is estimated that hypertension, commonly known as high blood pressure, affects one billion people globally and over half the population in the United States. Meditation has been shown to have the potential to reduce high blood pressure, especially when combined with good lifestyle practices such as a balanced diet and regular exercise. While evidence supports the use of meditation to lower blood pressure, greater research is required to determine the precise effects of different types of meditation.
Meditation has also been discovered to be an effective behavioral treatment for a number of illnesses connected with a compromised immune system. Consistent meditation has been demonstrated to lessen the body's stress response, resulting in less inflammation and a lower risk of chronic pain, fatigue, and cardiovascular disease.
Enhances Memory
Meditation is most known for its ability to reduce stress and anxiety, but it can also improve brain structure. In one study, researchers discovered that meditators are able to manufacture more gray matter. The protection of the hippocampus, the memory-related region of the brain, by gray matter is essential for good brain cognition. It is also essential for fundamental human activities, such as the ability to control our movements and emotions. The same study indicated that daily meditation for eight weeks for thirty minutes can enhance the amount of gray matter produced by the body.
Regulates Mood
Meditation, when practiced over time, has the capacity to alter emotional responses to situations. Elements of meditation, which typically consist of attention and controlled breathing, help reduce impulsivity. This means that instead of reacting from a heightened emotional state, such as rage or panic, habitual meditators may learn the ability to manage their mood more effectively.
Heightens self-awareness
Meditation enhances self-awareness by building a practice of focusing on the present, allowing you to recognize your ideas as they arise. The practice of meditation has been shown to enhance self-awareness, impulse control, and interpersonal relationships, according to research.
Facilitates Addiction Management
Meditation's capacity to promote a sense of serenity, present, and reduced stress can assist individuals with substance use disorders in managing triggers and potentially preventing relapse. Meditation has also been demonstrated to aid in the maintenance of sobriety for persons with drug use disorders and to reduce inclinations or cravings for substances as a means of coping with worry and stress.
Improves Sleep
Research indicates that meditation can increase a person's sleep ability and sleep quality. When the majority of us have trouble falling asleep, it's because our minds are ruminating on the day or fretting about tomorrow. Despite the need for additional research to demonstrate meditation's effectiveness as a long-term sleep aid, its effects have been shown to help with insomnia and daytime sleep-related disorders, such as weariness.
By Dr. Sepi Sefy PhD whom specialises in Herbal Medicine of Ayurveda, Traditional Chinese & Western Herbal Medicine, alongside of Yoga, Nutrition and Phytotherapy.
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