Meditation and Yoga, from ancient teachings, have become the modern day essentials in everyone's life today. There are numerous health benefits of meditation from reducing stress to improving immunity. Let's have a look!
What Does Meditation Do?
Powers of strengthening and energizing the mind are encapsulated in meditation tips and techniques. Meditation is an age old practice that has proven to relax the mind and body. Popular meditation techniques lead you to achieve calmness, relaxation and inner peace. While that is true, meditation has some scientific bases. Meditation, or techniques of breathing and focusing on the mind, not only improves focus and concentration but also strengthens the immune system and helps relieve stress and insomnia. Benefits of meditation are ample and it is advised to spread sessions up to 10-15 minutes regularly. Mediation is an experiential practice and requires one’s focus and imagination to narrow down to one single thought that represents peace and consciousness.
Meditation techniques include sitting or standing in an upright posture, completely relaxing the body, and focusing on the thoughts of the present.
10 Health Benefits Of Meditation
Meditation tips are ideal for those looking for happiness, well-being and personal growth. With simple breath and muscle relaxation and focus on good thoughts, you can channel your inner frequencies. While bringing peace, lessening anxiety, enhancing cognitive development and sharpness of mind benefits of meditation have more rewards. Here’s a list of 10 such meditation benefits:
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- Relieves stress, anxiety, and depression
Meditation helps in training the mind to focus on the present thus reducing anxiety and worries. It reduces the cortisol hormone secretion which in turn reduces stress during meditation exercises. Stress and anxiety often react physiologically that could be dangerous for health in the prolonged state. Meditation practice for 5-10 minutes every day can have a positive effect on heart conditions and thus reduce stress related ailments. The most feasible and non-invasive measure to combat depression is to meditate. Studies have shown that people who meditate show lesser signs of depression. Meditation techniques allow you to regulate your moods to a path of mindfulness and creativity.
- Enhances self-confidence and self-actualization
The coveted benefits of meditation include increased levels of self-acceptance (actualization/focus on self) because it allows your negative thoughts to come to you in the present state of meditation. This means you can acknowledge your negative thought and not let it linger on. That way, you build a positive mental dialogue with yourself. Scaffolding or ‘internal dialogue’ flourishes when you are able to focus and control your thoughts through meditation techniques. This practice channels your right thoughts as just ‘thoughts’ instead of them piling up in complex meanings and narratives. The best meditation tips suggest that while meditating you are creating self-awareness. Focusing on your present thoughts help you improve self-confidence.
- Aids fertility
Fertility can be affected by stress and anxiety related discrepancies. Physiological effects can be seen as side effects from mental stress or physical stress too. Studies that dealt with women using meditation techniques lowered their stress levels and increased chances of desired pregnancy.
- Immunity Booster
Meditation exercises that last for as little as 10 minutes can reap important benefits such as strengthening the immune system. As it is a natural medicine to combat stress, meditation helps to build antibodies to fight cold and flu. Studies have shown improvement in immune systems of patients (with immunity prone diseases) with regular meditation exercises.
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- Enhances cognitive development and brain activity
Focusing on concurrent thoughts can relieve your brain from an ample amount of stress. This, in turn, enhances cognitive skills, improves creative thinking, calms the central nervous system and procures mental focus, activity, and strength. Meditation benefits include the strengthening the mental and cognitive corpus of the body enabling you to make better decisions and increase problem-solving abilities. Mediation techniques are also advised for children to prolong their concentration levels and aid symptoms of ADHD.
- Supports Heart health
Meditation benefits are in tandem with the mind and body. As your body generally feels energized after regularly practicing meditation techniques, improved heart health is also seen. Meditation exercises help lower blood pressure levels and improve heart rate and respiration.
- Promotes Longevity
Long term meditation benefits also include a long and healthy life span. It does away with chronic pain from menstrual cycles adding a plus for women. It relieves stress and thus ensures emotional and mental well-being corresponding to longevity.
- Treats insomnia and induces sleep
For persons staying up late at night, or suffer from insomnia due to stress or incoherent thoughts can use meditation techniques for a calmer effect. Meditation exercises if followed regularly can help in uninterrupted sleep and reduce insomnia.
- Eradicates Chronic Pain and Inflammation
Long term meditation benefits include reduction of chronic pain from headaches and migraines. Meditation techniques can also help relieve pain from fibromyalgia. It is also preventive of chronic inflammation such as arthritis.
- Reduces IBS or Colitis
Irritable Bowel Syndrome or IBS and/or Irritable Bowel Disease (IDS) can be reduced by practicing meditation techniques. Colitis that are ulcerative in nature can also be reduced. Stress, insomnia, and anxiety can pile up to affect the stomach and digestion. These are symptoms that can be reduced with meditation exercises.
How Should You Meditate – Meditation Types Explained
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With the amazing benefits of meditation there comes the question of practice. You can follow 7 types of meditation – guided and mindfulness meditation, transcendental meditation, kundalini meditation, heart-rhythm meditation, qi gong and zazen meditation. The popular ones are guided and mindfulness meditation as you can simply do them on your own, according to your own time.
7 Types of Meditation Techniques
- Guided meditation helps you relax with the help of a healer/teacher or just by listening to a meditation tape. You can then focus on your positive thoughts and continue the process to reinforce that energy in your mind and body.
- Mindfulness meditation involves a more natural technique. You can be aware of your surroundings and then focus on your thoughts, for example, if you are meditating outside in nature then you listen to the natural sounds and focus your thoughts and breathing.
- Transcendental meditation or the meditation of the Maharishis is guided by the chanting of mantras and requires expert teachers. This type of meditation allows the human mind to rise above the negative energies channelled in the mind. Learning this form of meditation is worthwhile if taken under an expert teacher, through study or retreats.
- Kundalini meditation is inspired by Buddhist teachings. Meditation techniques such as Kundalini focus on the stream of energy your body experiences while you are breathing. This is an upward form of meditation that focuses on the energy points in the body and takes longer practice to achieve.
- Heart-rhythm meditation (HRM) is a downward form of meditation that also focuses on the stream of breathing and energies primarily on the heart. Successful application of meditation techniques such as HRM ensures emotional, physical and spiritual well-being.
- Qi Gong meditation is inspired by ancient Chinese teachings. Meditation techniques such as qi gong allow better respiration and posture by focusing on the breath to circulate energy in the chakras (centres of the body).
- Zazen meditation translates as ‘seated meditation’ and is inspired by Zen Buddhist traditions. Zazen meditation supports deep breathing to control judgmental ideas and thoughts and is to be taken under proper guidance.
Meditation techniques differ from person to person, how much ever one can do. However, it is advised to meditate regularly, instead of crunching in 30-40 minutes to make up for the lost days.