You’ve probably heard that meditation is a great way to improve your mental and emotional health. But how does it work? Here are nine health benefits of meditation and the right way to do it.
When you feel overwhelmed by stress and anxiety, it can be difficult to ground yourself and stay focused on tasks. It may seem like nothing is going right and your life is becoming more and more stressful. Stress and anxiety are part of everyday life, but experiencing them on a regular basis can be detrimental to your health. Don’t worry if you find yourself in this situation. Because meditation will save you. Meditation is a mind-body practice that focuses your attention on the present moment and your breathing, promoting a sense of calm. Practicing meditation can reduce stress, increase mental well-being, and improve your overall quality of life. Here are all the health benefits of meditation you need to know.
What is meditation?
Meditation is a practice that involves focusing the mind and achieving a state of calm and clarity. It typically includes techniques such as mindfulness, concentration, and deep breathing to promote relaxation and self-awareness. “The goal is to quiet the mind, reduce stress, and increase physical, mental, and emotional well-being,” explains Himalayan yoga and spiritual teacher Siddha Akshar. It is gaining popularity for its profound health benefits, including reducing stress, promoting peace of mind, improving heart health, and even giving you a positive outlook on life.
9 health benefits of meditation
Here are nine ways that meditating regularly can improve your overall health, including your physical and mental health.
1. Reduce stress
One of the most well-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, especially mindfulness meditation, can help reduce the release of the stress hormone cortisol. A study in the Journal of the American Medical Association Internal Medicine (JAMA Internal Medicine) shows that regular meditation can reduce symptoms of psychological stress and improve overall health.
2. Control your anxiety
Meditation also plays an important role in controlling anxiety. Meditation can help reduce symptoms of various anxiety disorders by promoting a sense of relaxation and heightened awareness. A study published by the American Psychological Association shows that mindfulness meditation programs significantly reduce anxiety symptoms and mood disorders.
Also read: 6 tips to make daily meditation a part of your life
3. Strengthen your mental health
Meditation develops a positive outlook on life. Doing this regularly will improve your self-image and give you a more optimistic outlook. According to a review published in JAMA Internal Medicine, meditation can also reduce symptoms of depression by reducing inflammatory chemicals called cytokines. This chemical is released in response to stress and affects your mood and mental state. Therefore, meditation can serve as a tool for improving emotional health and resilience.
4. Improve concentration
Life is always hectic, so it’s hard to stay focused and attentive to one thing at a time. “To improve your focus and attention, meditation is a helpful tool. It helps increase your attentional strength and endurance and improves your overall brain health,” suggests Akshar.
5. Improve your sleep
According to the Journal of Family Medicine and Primary Care, chronic insomnia is highly prevalent, affecting approximately 10-30% of the population worldwide. Insomnia and sleep disorders are common issues that affect the quality of your sleep, increasing the risk of mental stress and fatigue. Regular meditation has been shown to help manage these issues by promoting relaxation and preparing you for sleep.
6. Lowers blood pressure
High blood pressure is a significant risk factor for heart-related diseases and stroke. Besides being widely known to reduce stress, meditation is also well known to improve heart health. According to the International Journal of Hypertension, meditation helps lower blood pressure by relaxing nerve signals that regulate heart function and blood vessel tone. As a result, it contributes to cardiovascular health and overall longevity.
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Also read: 7 Meditation Techniques Women Should Try to Find Inner Peace
7. Reduces risk of memory loss
Meditation can improve memory and cognitive function, especially in older adults. Practices such as kirtan kriya, which combines mantras and repetitive finger movements, have been shown to improve participants’ ability to perform memory tasks. A study published by the Alzheimer’s Disease Journal found that meditation helps maintain cognitive function. This is important in reducing age-related memory loss and the risk of diseases such as:
8. Helps control pain
The pain you feel is directly related to your heart, and it can increase when you’re under stress. A review of 38 studies found that meditation practitioners experience reduced pain sensations compared to non-meditators. In the long run, this will improve your quality of life and mood.
9. Improved quality of life
A study published by Behavioral Neurology found that people who meditated had higher quality of life, energy levels, and cognitive function. Another study published by the International Journal of Yoga found that while yoga and meditation may not be a cure for cancer, they together can improve physical, emotional and spiritual health and provide a measure of peace. It was found to be helpful in bringing about
How can I practice meditation?
According to Akshar, here are eight steps to practicing meditation correctly:
- step 1: Find a quiet, comfortable spot on a cushion or chair and sit up straight. However, it is recommended that you meditate while sitting on the floor with your legs crossed.
- Step 2: Close your eyes or maintain a soft gaze and focus on your breathing.
- Step 3: Breathe naturally through your nose, making sure that your belly expands as you inhale and contract as you exhale.
- Step 4: Concentrate on the sensation of your breath going in and out of your nose and the movement of your abdomen.
- Step 5: When your mind wanders, gently bring your attention back to your breath without judgment.
- Step 6: Establish an even breathing pattern by counting your inhales and exhales — a common technique is to breathe in for a count of four, hold for a count of four, and exhale for a count of four.
- Step 7: Continue this even breathing pattern throughout your meditation session. The duration of his meditation sessions can range from 5 minutes to 30 minutes or even longer. Beginners can start with 5 minutes.
- Step 8: Finish the meditation by taking a few deep breaths and slowly opening your eyes. Take a moment now and notice how you feel.
How long should I meditate?
The ideal amount of time to meditate varies from person to person, but starting with 5 to 10 minutes each day is effective. Once you get used to it, gradually increase it to 20-30 minutes. “Consistency is more important than duration, so regular short sessions are more effective than infrequent long sessions,” suggests Akshar.
Where is a good place to meditate?
The best place to meditate is a quiet, comfortable space where you won’t be disturbed. There should be no distractions and the atmosphere should be calm. If possible, sit in a clean environment with natural light for a better experience.
