The Science Behind Meditation
Meditation – the practice of focusing your mind on a particular object, thought or activity – is known for its calming effects. But did you know that meditation provides a wide range of physical, emotional, and psychological benefits? There is ample scientific evidence that supports the idea that meditation can transform your life.
Meditation activates the parasympathetic nervous system, which helps reduce stress and anxiety. It can also increase the production of neurotransmitters like serotonin and dopamine, which are responsible for regulating mood, improving cognitive function and reducing chronic pain. It’s no wonder then that so many people are turning to meditation as a way of improving their overall wellbeing.
Benefits of Meditation on Physical Health
Meditation has been studied extensively and has been shown to possess numerous positive effects on physical health. One of its most significant benefits is that it can help lower high blood pressure, which is a risk factor for heart disease, stroke, and kidney failure. A study conducted in 2017 revealed that individuals who practiced meditation for 8 weeks experienced a lowered systolic blood pressure by 4.3 mmHg on average.
Meditation also helps reduce inflammation in the body, which is the underlying cause of many chronic diseases like rheumatoid arthritis, Alzheimer’s disease and some cancers. A study conducted in 2014 showed that mindfulness-based stress reduction reduced inflammatory markers in older adults with mild cognitive impairment.
In addition, meditation offers significant assistance in weight loss. It modifies your relationship with food by increasing your awareness of your body’s hunger and fullness signals. This, in turn, helps you make better food choices and reduce overeating.
Benefits of Meditation on Mental Health
Meditation is a well-known stress-buster. It naturally reduces stress levels by reducing the production of stress hormones like cortisol, adrenaline and noradrenaline. These hormones can cause damage to the body over time and increase our risk of developing anxiety and depression. Meditation helps regulate our mood by increasing the production of neurotransmitters like serotonin and dopamine, which are responsible for regulating general happiness.
Meditation can also help reduce symptoms of anxiety and depression. Anxiety and depression are among the most common mental disorders. Although several types of medications are available to treat these conditions, meditation provides a natural alternative. A study conducted in 2014 showed that meditation effectively reduced anxiety in people who suffered from Generalized Anxiety Disorder (GAD).
Meditation has also been found to alleviate symptoms of post-traumatic stress disorder (PTSD). PTSD is a debilitating condition that is caused by exposure to traumatic events. A study published in the journal, BMC Psychiatry, found that meditation reduced the symptoms of PTSD in veterans with the condition.
Tips on How to Start Meditating
If you are interested in trying meditation, here are some useful tips to help you get started:
1. Create a quiet space – meditation is best done in a peaceful and quiet environment. Your meditation space should be free from any distractions.
2. Find a comfortable position – you should aim to sit upright with your back straight. However, if sitting cross-legged doesn’t work for you, try sitting in a chair.
3. Start with a few deep breaths – this will help you relax and prepare you for meditation. Focus on your breath and try to clear your mind.
4. Begin with shorter sessions – start with a five-minute session and gradually increase by 2-3 minutes every week.
5. Use guided meditations – if you are new to meditation, guided meditations can be helpful in keeping focus.
Conclusion
In conclusion, meditation is an effective way of improving your overall wellbeing. Numerous studies have revealed that meditation has numerous physical, emotional, and psychological benefits. It can boost your immune system, improve your cardiovascular health, regulate your mood, reduce anxiety and depression, and significantly lower your stress levels. Meditation is also easy to incorporate into your daily routine, requiring minimal time and effort. Begin slowly, and use guided meditations as you get started. Remember, consistency is key, and you will gradually notice its positive effects on your life.