You’ve probably heard that meditation is a great way to improve your mental and emotional health. But how does it work? Here are 9 health benefits of meditation and how to do it right.
When you feel overwhelmed by stress and anxiety, it becomes difficult to calm yourself or concentrate on your work. It may seem like nothing is going right and life is becoming more and more stressful. Stress and anxiety are part of everyday life, but if you experience them regularly, they can be detrimental to your health. If you find yourself in this situation, don’t worry – meditation can save you. Meditation is a mind-body discipline that focuses your attention on the present moment and your breath, encouraging calmness. Practicing meditation can help reduce stress, increase emotional well-being, and improve your overall quality of life. Here are all the health benefits of meditation you should know about.
What is meditation?
Meditation is the practice of focusing the mind to reach a state of calm and clarity. Meditation typically involves techniques like mindfulness, concentration, and deep breathing to promote relaxation and self-awareness. “The goal is to quiet the mind, reduce stress, and enhance physical, mental, and emotional well-being,” explains Himalayan yoga and spiritual teacher Siddha Akshar. Meditation has become increasingly popular due to the numerous health benefits it offers, including stress reduction, promoting inner peace, improving heart health, and even a more positive outlook on life.
9 Health Benefits of Meditation
Here are nine ways that regular meditation can improve your overall health, including your physical and mental health.
1. Reduce stress
One of the best-known benefits of meditation is its ability to reduce stress. Chronic stress can lead to a variety of health problems, including anxiety, depression, and cardiovascular disease. Meditation, particularly mindfulness meditation, helps to reduce the production of the stress hormone cortisol. A study in the Journal of the American Medical Association (JAMA Internal Medicine) showed that regular meditation can reduce symptoms of psychological stress and improve overall health.
2. Reduce anxiety
Meditation also plays an important role in managing anxiety. By promoting feelings of relaxation and increased awareness, meditation can help reduce the symptoms of various anxiety disorders. Research published by the American Psychological Association has shown that mindfulness meditation programs can significantly reduce symptoms of anxiety and mood disorders.
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3. Improve your emotional wellbeing
Meditation fosters a positive outlook on life. When practiced regularly, it can improve your self-image and give you a more optimistic outlook. According to a review published in JAMA Internal Medicine, meditation can also help reduce symptoms of depression by reducing inflammatory chemicals called cytokines. These chemicals are released in response to stress and affect your mood and mental state. Meditation therefore serves as a tool to improve your emotional health and resilience.
4. Improve your focus
Day-to-day life is constantly busy, and it can be difficult to maintain focus and attention on one thing at a time. “To improve your focus and attention, meditation can help. It increases the strength and duration of your attention, improving your overall brain health,” suggests Akshar.
5. Improve your sleep
Chronic insomnia is widespread, affecting approximately 10-30 percent of the population worldwide, according to the Journal of Family Medicine and Primary Care. Insomnia and sleep disorders are common issues that affect the quality of your sleep and increase the risk of mental stress and fatigue. Regular meditation practice has been shown to help manage these issues by helping you feel more relaxed and prepared to fall asleep.
6. Lowers blood pressure
High blood pressure is a significant risk factor for heart-related diseases and stroke. Meditation is widely known for its stress-reducing effects, but it is also known for its ability to improve heart health. According to the International Journal of Hypertension, meditation helps lower blood pressure by relaxing the nerve signals that regulate heart function and vascular tone. As a result, meditation contributes to better cardiovascular health and an overall longer lifespan.
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7. Reduce the risk of memory loss
Meditation can improve memory and cognitive function, especially in older adults. Practices such as Kirtan Kriya, which combines mantras with repetitive finger movements, have been shown to improve participants’ memory. A study published in the Alzheimer’s Journal found that meditation helps preserve cognitive function, which is crucial for reducing age-related memory decline and the risk of diseases such as:
8. It helps reduce pain
Pain caused by migraines, headaches, back pain, osteoarthritis, etc. is directly related to the mind and can increase when you are stressed. A review of 38 studies found that people who practice meditation experience reduced pain sensations compared to those who do not. In the long run, this may improve your quality of life and mood.
9. Your quality of life will improve
A study published in the journal Behavioral Neurology found that people who meditate have a better quality of life, energy levels, and cognitive function. Another study published in the International Journal of Yoga found that while yoga and meditation may not be a cancer cure, doing them together can improve physical, emotional, and mental health and bring about a sense of calm.
How do you meditate?
According to Akshar, the eight steps to practice meditation properly are:
- step 1: Find a quiet, comfortable place and sit upright on a cushion or chair, although it is recommended that you practice the meditation while sitting cross-legged on the floor.
- Step 2: Close your eyes or keep a soft gaze and focus your attention on your breathing.
- Step 3: Breathe naturally through your nose, allowing your stomach to expand when you inhale and contract when you exhale.
- Step 4: Focus on the sensation of the breath going in and out through your nostrils and the movement of your abdomen.
- Step 5: If your mind wanders, gently bring your attention back to your breathing without judgment.
- Step 6: Establish an even breathing pattern by counting your inhales and exhales. A common technique is to breathe in to the count of four, hold your breath to the count of four, and breathe out to the count of four.
- Step 7: Continue this even breathing pattern throughout your meditation session. Meditation sessions can last from 5 minutes to 30 minutes or more. If you are a beginner, you can start with 5 minutes.
- Step 8: End the meditation by taking a few deep breaths and slowly opening your eyes. Take a moment to notice how you are feeling.
How long should I meditate?
The ideal amount of time to meditate varies, but 5 to 10 minutes a day is a good place to start. As you get more comfortable, gradually increase it to 20 to 30 minutes. “Consistency is more important than time, so short regular sessions are more effective than longer occasional sessions,” suggests Akshar.
Where is a good place to meditate?
A good place to meditate is a quiet, comfortable space where you won’t be disturbed by anyone. It should be a place free of distractions and have a calming atmosphere. If possible, sit in a clean environment with natural light to enhance your meditation experience.
