Add Pranayama, Meditation to Your Daily Life to Overcome Stress and Stay Well

Meditation is a practice rooted in traditional Indian knowledge that positively impacts mental, emotional, and physical health. Benefits of meditation include increased self-awareness, stress management, and overall health. A Harvard Medical School study shows that meditation thickens the prefrontal cortex, an area of ​​the brain important for focus and self-awareness.

Meditation involves focusing on the present moment and being nonjudgmental. You can meditate by sitting comfortably and focusing on your breathing, body sensations, or a mantra. It is effective to practice under the guidance of a teacher. When a thought comes to you, acknowledge it without getting caught up in it, then slowly return to the present moment. This practice brings mental clarity and emotional stability, reduces stress, and improves health.

Below are some key yoga-based meditation practices suggested by Dr. Ishan Shivanand, mental health researcher and founder of Yoga of Immortals, that can enable behavioral and lifestyle modifications:

Breathing techniques (pranayama): Pranayama techniques such as alternate nostril breathing can help calm the central nervous system and prepare the body for sleep. These rhythmic inhalation and exhalation exercises create a deep sense of relaxation, thereby improving mental health.

Visualization: This involves creating vivid mental images of scenarios that promote relaxation and goal achievement. This technique engages all your senses and forms a detailed mental image of the desired outcome. Visualization fosters a positive mindset, increases motivation, and reduces stress and anxiety. Describing your goals in detail and immersing yourself in the emotions and feelings of achieving them can help you develop a more optimistic outlook.

Thanks: Practicing gratitude involves introspecting and appreciating the positive aspects of life. By focusing on experiences and people you are grateful for, you can switch from a stress mindset to a contentment mindset. Acknowledging daily moments of joy and expressing gratitude to loved ones is one such practice. Practicing gratitude strengthens your emotional resilience and improves your sense of well-being.

Journaling: Journaling serves as a powerful tool for self-reflection and goal-setting. Writing down your thoughts and feelings before bed helps you organize your daily experiences and visualize your future aspirations. Elaborating on short, medium, and long-term goals and reflecting on positive experiences can help clarify your mind and strengthen your proactive approach to life’s challenges.

Positive affirmations: Positive affirmations are statements that reinforce a desired quality or outcome. Repeating affirmations like, “Every day, in every way, I am becoming better and healthier” before bed can instill a positive self-image and promote a growth mindset. This habit counteracts negative self-talk and fosters self-efficacy and optimism.