There is growing interest in meditation and rightly so. There are countless benefits, and it is a practice that has stood the test of time – thousands of years at that. Meditation helps to clear your mind, reduce stress, increase focus, and makes you feel good. It is the art of redirecting your thoughts and blocking out distractions. Meditation also has many health benefits, and it can be used to develop positive habits and feelings. So, what does the science say?
Stress reduction is one of the major benefits of meditation.
Mental and physical stress can increase the levels of cortisol in the body. This increase in stress hormone can cause the release of inflammatory chemicals called cytokines. This can disrupt sleep, promote depression and anxiety, increase blood pressure, and contribute to fatigue and brain fog. The practice of meditation reduces stress thereby reducing inflammation. It can also be helpful to those with medical conditions triggered by stress.
Studies show that those with high levels of anxiety experience the greatest benefits of meditation.
Since meditation can reduce stress, it can also reduce levels of anxiety. It can aid with positive self-image as well as improved stress reactivity and coping. Chronic pain sufferers also experience positive results with meditation. One study noted improvement in depression, anxiety, and pain over the course of a year. Pairing meditation with other practices such as yoga can increase success as meditative practice is combined with movement.
Along with physical health, meditation is also proven to improve emotional health.
Those who practice meditation tend to have a more positive outlook on life and have lower occurrences of depression. The practice of meditation, whether through the use of an app or other program, can reduce negative thoughts and self-image. This combined with the reduction of inflammatory chemicals in the body has an overall positive effect.
Meditation is also linked to increased self-awareness.
In our busy and fast-paced world, it is sometimes difficult to slow down. Often, we are not even aware of what is bothering or distracting us which can be even more frustrating. Pinpointing our strengths and needs is hugely advantageous. Gaining a better understanding of yourself can help you to live your very best life. Through meditation, you will learn to recognize thoughts that may be negative or self-defeating. You will gain a better awareness of your habits and be able to identify positive ones.
Additional mental benefits include increased attention span.
Meditation can be viewed as exercise for the brain. The more you practice, the stronger you get. Meditation helps to increase the strength and endurance of your attention. In another study, those who listened to a meditation app experienced improved attention and accuracy while completing a task compared to those who did not. A similar study demonstrated better performance with visual tasks for those that regularly practiced meditation.
Mental acuity is also affected by mediation.
Improvements in attention and clarity were noted with regular meditation. Even 15 minutes a day has shown positive effects. It does not need to be a huge undertaking. Types of meditation that use mantras or chants with repetitive motions can help to focus your thoughts. Meditation studies that included people with age-related memory loss have demonstrated improvements with neuropsychological tests. Overall, meditation can increase attention, memory, and mental quickness which proves beneficial to everyone.
Meditation can also help to “overcome”.
This may be with regards to thoughts, habits, or forms of addiction. It can help to improve mental discipline which can help break dependencies by increasing self-control as well as the awareness of triggers. Research shows that meditation may help people learn to redirect their attention, manage their emotions and impulses, and gain awareness of possible causes. Meditation is often included in treatment programs and has shown to reduce alcohol as well as food cravings.
Insomnia is another topic that I care deeply about.
It affects so many and much can be done to help those who struggle with it. Meditation programs that include mindfulness have promoted longer and deeper sleep for those who experience insomnia. For some, it has been a successful alternative to medication. It is the control and redirection of thoughts that is the key. Meditation also helps to relax your body which releases tension and puts you in a peaceful state that is more conducive to sleep.
Sometimes pain can also be related to state of mind.
The reduction of stress, increased sleep, and improved habits all contribute to the reduction of pain and discomfort. There may be underlying issues to your discomfort which ought to be investigated, however, meditation can help to mitigate symptoms and improve your comfort. Incorporating meditation into your routine could be useful in controlling pain as well as decreasing symptoms of depression that might be related to pain. Those who meditate may experience a greater ability to manage and control pain even if the pain may not be eliminated entirely.
Another one of the huge benefits of meditation is related to heart health and decreased blood pressure.
High blood pressure causes the heart to work harder which can lead to poor heart function. These conditions may contribute to atherosclerosis which can lead to heart attack or stroke – the number one killer in America. Numerous studies have shown that meditation can reduce blood pressure and is quite effective for older adults. Meditation helps to relax the nerve signals that affect heart function, blood vessel tension as well as “fight or flight” responses.
With these benefits alone, and others not mentioned, meditation is hugely beneficial to one’s physical as well as mental health.
It can be practiced by many in a variety of settings. It is also cost-effective and does not require a lot of time. The simple practice of 15 minutes of meditation per day can reap huge rewards. Further meditation is certainly beneficial, but you can start out small and build it into your daily routine so that you become accustomed to it.
There are also many varieties of meditation to explore and it is important to find the one that works best for you. Free apps or online resources are a great place to start so that you can get a feel for the different types. This is my current personal favorite. When you find one that speaks to you, you may consider investing further. Consistency is key as well as your environment. Make sure that you have a quiet and designated space for your daily practice. It is best to reduce as many distractions as possible. This may take time to figure out but will ensure the longevity as well as the success of your practice.
The improvement of your physical and mental wellbeing deserves consideration. With meditation, you will experience advantages to your overall health. It can be practiced anywhere, anytime and is accessible to many. There are countless documented strengths and benefits. Including meditation into your daily routine can improve your quality and overall outlook on life. Once you experience the positive contributions that meditation can offer, you will be motivated to share and encourage others to do the same.
